Healthy Oils How Much

MyPyramid offers specific advice for oils—get enough to provide essential fatty acids for health. This advice differs from your discretionary calorie allowance.

The recommended amount depends on you: your age, gender, height and weight, and your level of physical activity. If you need 2,000 calories a day, the recommended daily amount is 6 teaspoons of healthy oils. Check "MyPyramid: Food Intake Patterns" in the Appendices for the amount that matches your calorie level. Most Americans consume enough oil from foods they eat normally.

Healthy oils: you need some for health. Yet, like solid fats, they still contain calories, about 40 calories a teaspoon, or about 120 calories per tablespoon. Limit the amount to balance your calorie (energy) intake with the calories your body uses.

One Teaspoon of Healthy Oils Equals: A teaspoon of vegetable oils (canola, corn, cottonseed, olive, peanut, safflower, soybean, and sunflower) is easy to measure. See the chart "Sources of Healthy Oils" on page 230for how other sources of healthy oils stack up.

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