Fats & Oils Color =______ Located in the____ section on MyPyramid

Oils are fats that are _______at room temperature, like the vegetable oils used in cooking. Oils come from many different plants and from fish. canola oil corn oil cottonseed oil olive oil safflower oil soybean oil sunflower oil

Foods that are mainly oil include mayonnaise, certain______________, and soft (tub or squeeze) margarine Foods Naturally high in oils include seeds and nuts Fats=__ calories (4grams of fat= 1t. = 36 calories

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. butter beef fat chicken fat pork fat (lard) stick margarine shortening

All foods that contain fat are not made up of just one type of fat – they are a combination of fatty acids. However, fats are usually classified based on which type of fat they contain the most of.

Types of Fats: Monounsaturated Fat Polyunsaturated Fat _____________Fat _______ Fat

Monounsaturated Fat Dark gold to green, flavorful oils from_______________________ Good for you Try some olives (green and black) Spread on the peanut butter Snack on almonds Eat more avocados Cook with olive, canola, sesame or peanut oil

Polyunsaturated Fat Light and transparent oils from __________and fish. Not-so-bad for you Snack on sunflower seeds Eat fish twice a week Try nuts, especially walnuts Add ground flaxseed to foods Use Omega-6 oils sparingly

Saturated Fat Fats______ at room temperature and generally in animal-based foods Not-so-good for you Try to lose fat in poultry, go skinless Go easy on butter Choose lean meats and trim off visible fat Drink skim milk Sample low-fat cheeses

Trans Fats ________________fats in processed foods Bad for you Avoid deep-fried foods Read snack labels Cut back on crusts Count your cookies Pace yourself on pastries

Read the Label ___________________________(FDA) requires food companies to list trans fat content separately on the Nutrition Facts label of all packaged foods.

Choose fat sources from fish, _______, ____________ Limit solid fats like butter, stick margarine, shortening and lard. Check the Nutrition Facts level to find margarines with 0 grams of trans fats.

Look for food and beverages low in added_____, such as sucrose, glucose, high fructose corn syrup, corn syrup, maple syrup, and fructose. Check the label and make sure that added sugars are not one of the first few ingredients. Choose and prepare foods with little salt. Look for foods that are low in ______(less than 140 mg or 5 percent of the Daily Value)