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Fats and Oils – Nutrient Dense, High Energy Foods

fats and oils avocado

The fats and oils food group includes high fat foods (e.g. nuts, seeds and avocado), as well as a wide variety of oils (both vegetable oils and sunflower oil, olive oil, safflower oil, soybean oil, linseed oil, canola oil and corn oil).

Oils are 100% fat content vs. high-fat foods which also contain some protein and carbohydrates. They all contain different levels of micronutrients and can form part of a healthy diet.


Nutritional Benefits of Fats and Oils

Most vegetable oils contain high amounts of monounsaturated and polyunsaturated fatty acids and are a great addition to the daily diet. However, a few of them are high in saturated fat – e.g. coconut and palm oil – and should be used in moderation (although opinions are mixed on coconut oil).

Olives and avocados, although also a part of the vegetable food group (and fruit technically speaking) can be included in this food group as well due to their high amount of monounsaturated fatty acids.

Vegetable fats contain a lot of beneficial fatty acids but have to be used in moderation since they are a calorie dense food.


Daily Requirements

Daily requirements change rapidly between birth and 2 years of age, so we recommend you check out the age-specific meal plans for those ages.

Age (years)MenWomen
2 – 33 teaspoons3 teaspoons
4 – 84 teaspoons4 teaspoons
9 – 135 teaspoons 5 teaspoons
14 – 186 teaspoons 5 teaspoons
19 – 307 teaspoons6 teaspoons
31 – 506 teaspoons5 teaspoons
51+6 teaspoons 5 teaspoons

Portion Sizes

Check this out for a reference guide for how much of specific fats is meant by “1 teaspoon”.


Resources

  1. USDA (United States Department of Agriculture). www.choosemyplate.gov.

See more of our nutritionist created meal plans

6 month old meal plan

6 Month Old Meal Plan

7 month old meal plan

7 Month Old Meal Plan

8 month old meal plan

8 Month Old Meal Plan

9 month old meal plan

9 Month Old Meal Plan

10 month old meal plan

10 Month Old Meal Plan

11 month old meal plan

11 Month Old Meal Plan

1 year old meal plan

1 Year Old Meal Plan

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