|
What are "oils"?
Oils are fats that are liquid at room temperature, like the vegetable oils
used in cooking. Oils come from many different plants and from fish. Some common
oils are:
• canola oil
• corn oil
• cottonseed oil
• olive oil
• safflower oil
• soybean oil
• sunflower oil
Some oils are used mainly as flavorings, such as walnut oil and sesame oil.
A number of foods are naturally high in oils, like:
• nuts
• olives
• some fish
• avocados
Foods that are mainly oil include mayonnaise, certain salad dressings, and
soft (tub or squeeze) margarine with no trans fats. Check the Nutrition Facts
label to find margarines with 0 grams of trans fat. Amounts of trans fat will
be required on labels as of 2006. Many products already provide this information.
Most oils are high in monounsaturated or polyunsaturated fats, and low in saturated
fats. Oils from plant sources (vegetable and nut oils) do not contain any cholesterol.
In fact, no foods from plants sources contain cholesterol.
A few plant oils, however, including coconut oil and palm kernel oil, are high
in saturated fats and for nutritional purposes should be considered to be solid
fats. Solid fats are fats that are solid at room temperature, like butter and
shortening. Solid fats come from many animal foods and can be made from vegetable
oils through a process called hydrogenation. Some common solid fats are:
• butter
• beef fat (tallow, suet)
• chicken fat
• pork fat (lard)
• stick margarine
• shortening
Dietary Guidelines
The Dietary Guidelines for Americans, 2005, gives science-based advice
on food and physical activity choices for health. The Dietary Guidelines describe
a healthy diet as one that " Emphasizes fruits, vegetables, whole grains, and
fat-free or low-fat milk and milk products; " Includes lean meats, poultry,
fish, beans, eggs, and nuts; and " Is low in saturated fats, trans fats, cholesterol,
salt (sodium), and added sugars. The recommendations in the Dietary Guidelines
and in MyPyramid are for the general public over 2 years of age. MyPyramid is
not a therapeutic diet for any specific health condition. Individuals with a
chronic health condition should consult with a health care provider to determine
what dietary pattern is appropriate for them.
United States Department of Agriculture (USDA) - www.mypyramid.gov
Continue this article...
|
