The United States Department of Agriculture categorizes fats into a food group called oils, which are defined as fats that are liquid at room temperature. This food group includes common oils and foods that are naturally high in oils. The USDA encourages you to get most of your fat intake in the form of oils because most oils are high in unsaturated fats and low in saturated fats, unlike solid fats.
Benefits of Oils
Oils offer a high amount of monounsaturated and polyunsaturated fats, and only a small amount of saturated fats and trans fats. Polyunsaturated fats contain essential fatty acids, which are important nutrients that your body cannot make. These essential fatty acids are important for heart health and do not raise your LDL cholesterol levels as saturated fats do. Oils also contain a significant amount of vitamin E, and according to MyPyramid.gov, are the major source of vitamin E in the typical American diet.
Oil Sources
Oils usually come from plants or fish. Some common types of cooking oils include canola oil, corn oil, cottonseed oil, olive oil, sunflower oil, soybean oil, safflower oil, walnut oil and sesame oil. Foods that are naturally high in oil include avocado, nuts, olives and fish. Some man-made foods, such as mayonnaise, margarines and some salad dressings, are also high in oils.
Daily Allowance
The USDA determines your daily allowance for oils based on age, sex and physical activity level. Children between 2 and 3 can consume 3 tsp. of oils per day, whereas children between 4 and 8 can consume 4 tsp. The USDA allows girls between 9 and 18 and boys between 9 and 13 to consume 5 tsp. per day. Boys between 14 and 18 are allowed 6 tsp. Women between 19 and 30 can consume 6 tsp. per day, whereas women over 30 are allowed 5 tsp. per day. Men between 19 and 30 can consume 7 tsp. per day, whereas men over 30 are allowed 6 tsp. daily.
Considerations
Although oils are considered heart-healthy, it is important to remember that they are still a type of fat, which means they are very calorie dense. MyPyramid.gov notes that most oils contain 120 calories per teaspoon. If you consume too many oils, it can lead to weight gain. When incorporating oils into your diet, make sure to stay within your calorie recommendations to prevent weight gain and any adverse health effects.
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