Nutrient-Rich choices from the Oils Group

USDA's MyPyramid is your personal guide to healthy eating and physical activity. MyPyramid's yellow band represents the Oils Group.

The Oils Group includes vegetable oils used in cooking, the oil found naturally in certain foods such as nuts, olives, avocados and some fish, and in foods made with oil such as mayonnaise, salad dressing and soft (tub or squeeze) margarine.

Oils are necessary to help the body absorb vitamins A, D, E and K and supply essential fatty acids that keep our skin healthy and brain and nervous system functioning properly.

Make Smart Oil Changes

• Choose cooking oil that is high in unsaturated fats. Some good choices are canola, corn, cottonseed, olive, peanut, safflower, soybean and sunflower oil.
• Use soft (tub or squeeze) margarine with zero grams of trans fat per serving. Check the Nutrition Facts label to be sure.
• Sprinkle a few sunflower seeds or chopped walnuts on your salad.

Get Savvy about Solid Fats

• Use vegetable oil or cooking spray instead of butter, stick margarine or shortening for cooking and baking.
• When you shop for baked goods such as cookies or crackers, check the Nutrition Facts label for products with zero grams of trans fat per serving.

Fascinating Fat Facts

• Oils and solid fats both contain about 120 calories per tablespoon. So, although you need some oils for good health, don't overdo it.
• A few plant oils, including coconut oil and palm kernel oil, are high in saturated fats, so MyPyramid classifies them as solid fats.

Visit MyPyramid.gov to learn more about the Oils Group and find your personal pyramid based on your calorie needs.