Train With Me Online
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Welcome to Train With Me Online, your Online Personal Trainer! We offer over 200 unique and challenging video exercises and over 50 workout routines, which include general fitness, strength, conditioning and weight loss. New Exercise Videos and Workout Plans are added every week!

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My Nutrition Plan

Food Guides & Tips

Grains - About
Grains - Tips
Vegetables - About
Vegetables - Tips
Fruits - About
Fruits - Tips
Milk & Dairy - About
Milk & Dairy - Tips
Meat/Beans - About
Meat/Beans - Tips

Additional Information

Oils
Discretionary Calories
Solid Fats
Why Lean & Low-fat?
 
 

Nutrition - Oils
 
 
 
 

What are Oils?

OilsOils are fats that are liquid at room temperature, like the vegetable oils used in cooking. Oils come from many different plants and from fish. Some common oils are:

  • canola oil
  • corn oil
  • cottonseed oil
  • olive oil
  • safflower oil
  • soybean oil
  • sunflower oil
Some oils are used mainly as flavorings, such as walnut oil and sesame oil. A number of foods are naturally high in oils, like:
  • nuts
  • olives
  • some fish
  • avocados
Foods that are mainly oil include mayonnaise, certain salad dressings, and soft (tub or squeeze) margarine with no trans fats. Check the Nutrition Facts label to find margarines with 0 grams of trans fat. Amounts of trans fat will be required on labels as of 2006. Many products already provide this information.

Most oils are high in monounsaturated or polyunsaturated fats, and low in saturated fats. Oils from plant sources (vegetable and nut oils) do not contain any cholesterol. In fact, no foods from plants sources contain cholesterol.

A few plant oils, however, including coconut oil and palm kernel oil, are high in saturated fats and for nutritional purposes should be considered to be solid fats.

Solid fats are fats that are solid at room temperature, like butter and shortening. Solid fats come from many animal foods and can be made from vegetable oils through a process called hydrogenation. Some common solid fats are:
  • butter
  • beef fat (tallow, suet)
  • chicken fat
  • pork fat (lard)
  • stick margarine
  • shortening

* information supplied by U. S. Department of Agriculture
 
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