Transcript Know Your Fats

Know Your Fats
A Look at MyPyramid Oils Group
Recommendations
Julie Garden-Robinson, Food and Nutrition Specialist
Bridget Curley, Program Assistant
An Oil Addition
▲ Oils are shown on MyPyramid
▲ Highlights the importance of the fats
and oils we consume
▲ Not all fats and oils are the same!
New Food Guide
Pyramid
▲ Specific for your needs
▲ Age, gender and activity level
▲ “Allowances” are in teaspoons
Defining saturation
▲ Oils:
▲ High in “mono” and “poly” unsaturated fats
(more heart healthy)
▲ Low in “saturated” fats
▲ Solid fats contain saturated fats and may contain
“trans” fats.
▲ Trans fats are less heart healthy than “mono” and
“poly” fats.
Nutritional
Importance of Oil
▲ Oils:
▲ Major source of vitamin E
▲ Source of essential fatty acids
▲ Don’t forget:
▲ One tablespoon of fat or oil = 120 calories
Consider this:
▲ Nutrition Facts label now lists trans fats
▲ Oils high in mono and polyunsaturated
fats are recommended for use
▲ Vegetable and nut oils do not contain
cholesterol
What are common
oils?
▲ Most common cooking oils are from:
Canola
Corn
Cottonseed
Safflower
Sunflower
Soybean
▲ Americans usually consume oils
through nuts, fish, cooking oil and salad
dressings.
Daily Allowances*
Children
2-3 years old
4-8 years old
3 teaspoons
4 teaspoons
Girls
9-13 years old
14-18 years old
5 teaspoons
5 teaspoons
Boys
9-13 years old
14-18 years old
5 teaspoons
6 teaspoons
* For those who get less than 30 minutes of physical activity
Daily Allowances
Women
19-30 years old
31-50 years old
51 + years old
6 teaspoons
5 teaspoons
5 teaspoons
Men
19-30 years old
31-50 years old
51 + years old
7 teaspoons
6 teaspoons
6 teaspoons
For Additional
Information
▲ Visit www.MyPyramid.gov to personalize
your food pyramid plan
▲ Visit www.ag.ndsu.nodak.edu/food.htm
for nutrition, food safety and health
information