Oils are fats which liquify at room temperature. There are also fats from specific healthy foods. Types of oils included in the good oils and fats food group:
- butter – any type of natural, unprocessed butter
- vegetable oils – canola, olive, sunflower
- other foods – avocado, nuts, olives, cod liver oil, evening primrose oil, fish oil, flaxseed, flaxseed oil
How much of the fats & oils food group is needed
The amount of fats and oils required each day is dependent on the age and gender of the individual. Fats and oils contain high levels of essential fatty acids and vitamin A.
The recommended daily intake for this food group is dependent on the age and lifestage of the individual.
** these portions are for inactive to moderately active people; for those that are more active, there is scope to have slightly higher portion sizes
| AGE | PORTION | |
|---|---|---|
| CHILDREN | 2-3 years 4-8 years | 3 teaspoons 4 teaspoons |
| GIRLS | 9-13 years 14-18 years | 5 teaspoons 5 teaspoons |
| BOYS | 9-13 years 14-18 years | 5 teaspoons 6 teaspoons |
| WOMEN | 19-30 years 31-50 years 50+ years | 6 teaspoons 5 teaspoons 5 teaspoons |
| MEN | 19-30 years 31-50 years 50+ years | 7 teaspoons 6 teaspoons 6 teaspoons |
| PREGNANT & LACTATING WOMEN | 19-30 years 31-50 years 50+ years | 6 teaspoons 5 teaspoons 5 teaspoons |
Why the fats & oils food group is good for you
The fats and oils food group is healthy because of the following important reasons:
- contains essential fatty acids which are essential for the proper working of various organs and cells in the body
- contains high levels of vitamin A, which is essential for healthy mucous membranes, improves the immune system and provides protection against infection bacteria and viruses
- fats are required as part of the calorie content of foods eaten each day
- one type of fat, phospholipids is vital for use in the cell membranes
- plant cholesterol, called phytosterols, are necessary for many vital process in the body
- some cholesterol, an animal fat, is actually necessary for making vitamin D and bile acid
Portion size
Portion sizes for 1 cup (and equivalent) of fats & oils are shown below:
| 1 portion | |
|---|---|
| avocado | 1/4 medium avocado |
| oils | see chart above |
| olives | 3-4 whole |
| other oils (flaxseed fish, evening primrose) | see chart above |
| nuts | 10-15 nuts |
Nutrients in oils and fats
- Essential fatty acids have anti-inflammatory properties and play an important role in the regulation of cholesterol levels, they are precursors of prostaglandins, which are hormone-like substances that produce various metabolic effects in the body
- Phospholipids are required to be used around cell membranes to ensure their integrity and proper function
- Vitamin A is an essential nutrient beneficial for its antioxidant properties and protective effect on the immune system
Types of fats
There are four types of fats that occur naturally in foods, of which the unsaturated ones are the most healthiest:
- saturated fats – found in animal foods and are known to be a major factor in causing high blood cholesterol levels of the bad (LDL) cholesterol – sources include red meat, poultry, butter and whole milk
- monounsaturated fats – a good fat, which helps to lower bad (LDL) blood cholesterol levels – sources include avocado and most nuts
- polyunsaturated fats – a good fat, which helps to lower bad (LDL) blood cholesterol levels – sources include vegetable oils
- unsaturated fats – found in plant foods and some fish (salmon, tuna) and help to lower blood cholesterol levels of the bad (LDL) cholesterol and is the best fat type for health – sources include plants and fish
Apart from the naturally-occuring fats, there are also some fats which are artifically created and added to most processed and snack foods and are very unhealthy:
- hydrogenated fats – oils that have been hardened (margarines) with the addition of hydrogen – this makes the oil solid at room temperature. Manufacturers use this type of oil as it has a longer storage time than just plain oil. These oils are complete unhealthy as they make trans fats
- partially hydrogenated fats – oils that have been partially hardened (biscuits) with the addition of some hydrogen – this makes the oil more solid at room temperature. Manufacturers use this type of oil as it has a longer storage time than just plain oil. These oils are complete unhealthy as they make trans fats
- trans fats – form when oils are hardened (hydrogenation) or partially hardened (partial hydrogenation) and causes bad (LDL) blood cholesterol levels to rise and raises the risk of heart disease
Amount of dietary fat recommended
- Dietary fat should consist of no more than 30% of total daily calorie intake – which is about 50g-60g of fat for a sedentary person on 7500kJ (1800 calories) a day
Amount of dietary protein recommended
- Dietary protein should consist of no more than 0.75g per kilogram body weight of total daily calorie intake – women who are pregnant should add another 6g of protein and lactating women should add 16-12g of protein per day
Amount of dietary carbohydrate recommended
- Dietary carbohydrate should consist of 45%-65% of total daily calorie intake – it is recommended that these come from unrefined sources with a lower glycemic index
