3-16
Certain oils, such as this olive oil, are Certain oils, such as this olive oil, are
necessary for good health. necessary for good health.
Try to select seafood, lean meat, poul-
try without skin, and beans when choosing
foods from the protein foods group. These
foods are lower in fat. You can further
reduce fat by not frying protein foods. You
can lower fat and cholesterol intake by
trimming away any fat you see on meat. To
keep your cholesterol intake under control,
experts suggest eating no more than one
egg yolk each day. The Dietary Guidelines
recommend eating seafood at least twice
per week. They also recommend choos-
ing more nuts and seeds because of the
healthy fats they provide.
Oils
Oils are not a food group, but a small
amount is important for good health. One
type, omega-3 fat, is essential for health.
Oils are fats from plants and fish. They
are liquid at room temperature. Plant oils
include canola, corn, olive, soybean, and
sunflower oil. Oils are used in cooking and
to make foods such as mayonnaise, salad
dressings, and margarine. See 3-16.
Some foods in the food groups also
provide oils. For instance, peanut butter
from the protein foods group adds oil to
your diet. Foods naturally high in healthy
oils include nuts, olives, some fish, and
avocados.
Oils are rich in calories. Eating too
much oil makes it easy to get too many
calories and gain excess weight.
How Much Do You Need to Eat?
The amount to eat from each food
group depends on your calorie need.
MyPlate will recommend specific calorie
levels based on your age, gender, and
activity level. It also recommends the
amount of food you need from each food
group. Use the Daily Food Plan tool at
www.ChooseMyPlate.gov to learn more
about your calorie and food group needs.
As you can see in 3-17, the total amount
of food needed daily increases as calorie
needs rise. Most people can afford only a
few empty calories. To keep calories under
control, remember to choose the most
nutrient-dense foods from each food group.
The amounts of food recommended
from the vegetable, fruit, and dairy groups
are listed in cups. In the grains group,
3-15
The protein foods group is a great The protein foods group is a great
source of protein. source of protein.
Chapter 3 Your Nutrition Toolbox 63
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