Why 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. Oils are NOT a food group, but they provide essential nutrients.

Commonly eaten oils: canola oil, corn oil, cottonseed oil, olive oil, safflower oil, soybean oil, and sunflower oil.

Sunflower oil

Oils used mainly as flavorings: walnut oil and sesame oil.

Walnut Oil

Foods Naturally High in Oils: nuts, olives, some fish, and avocados.

Avocado Oil

*No plant foods contain cholesterol. A few plant oils, however, including coconut oil, palm oil, and palm kernel oil, are high in saturated fats and for nutritional purposes should be considered to be solid fats.


2-3 years old – 3 teaspoons
4-8 years old – 4 teaspoons

9-13 years old – 5 teaspoons
14-18 years old – 5 teaspoons

9-13 years old – 5 teaspoons
14-18 years old – 6 teaspoons
19-30 years old – 6 teaspoons
31-50 years old –  5 teaspoons
51+ years old – 5 teaspoons
 19-30 years old – 7 teaspoons 6 teaspoons 6 teaspoons
31-50 years old – 6 teaspoons 6 teaspoons
51+ years old – 6 teaspoons
Three to five daily servings of oils are illustrated as part of a healthy diet.
Oils are the most efficient energy nutrient you can consume. They help build healthy cell membranes and assist the nervous system in sending messages to the brain.
Oils help your intestines absorb vitamins A, D, E and K, and store them in your body fat.
Oils also assist in regulating hormones, lubricating skin and cushioning organs.

Always important, oils add taste and texture to the food you consume.

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