MyPyramid: Oils
adapted
from MyPyramid.gov
Most of the fats you eat should be polyunsaturated (PUFA) or
monounsaturated (MUFA) fats. Oils are the major source of MUFAs and
PUFAs in the diet. PUFAs contain some fatty acids that are necessary
for health—called “essential fatty acids.”
Because oils contain these essential fatty acids, there is an
allowance for oils in the food guide separate from the discretionary
calorie allowance.
The MUFAs and PUFAs found in fish, nuts, and vegetable oils do not
raise LDL(“bad”) cholesterol levels in the blood. In addition to the
essential fatty acids they contain, oils are the major source of vitamin
E in typical American diets.
While consuming some oil is needed for health, oils still contain
calories. In fact, oils and solid fats both contain about 120 calories
per tablespoon. Therefore, the amount of oil consumed needs to be
limited to balance total calorie intake. The Nutrition Facts label
provides information to help you make smart choices.
USDA Dietary
Guidelines for Americans |
