Fats, Oils, and Sweets

This is the final article in our six-part series, on the USDA Food Guide Pyramid. This week we will explore the "tip" of the Pyramid - the Fats, Oils, and Sweets portion. This cluster of foods is NOT part of the recommended food groups, but does represent a significant part of the common Western diet. These foods are included in the Pyramid to serve as a point of discussion, so that people can understand how heavy intakes of high fat, and high sugar foods can affect the health of your family.

What Foods are in This Section of the Pyramid?

This portion of the pyramid represents foods that should be eaten sparingly. These include:

• butter
• margarine
• vegetable oils
• salad dressings
• cookies
• cakes
• candy

Should We Avoid these Foods Entirely?

Fats and oils are essential nutrients to maintain bodily health, but should be used conservatively. Fats aid the body in the absorption of Vitamins A, D, E, K, and beta-carotene. They also slow the release of sugars into the bloodstream, and are essential for cell membrane formation.

The best source of fats are unsaturated, cold-pressed oils, high in linoleic acid. Sunflower seed, safflower, and sesame seed oil are the richest source, with corn, olive, and peanut oils as close runners-up.

Basically, foods that come from animals are higher in fat than plant foods. But some plant foods are prepared with fat, like french fries, croissants, and sauces to put over vegetables. Saturated fats from meats, butter, and whole cow's milk, should be limited to ten percent of your daily fat intake.

Children especially need some fat for the development of brain cells and internal organs, as well as for general cell development.

Sugars or simple carbohydrates are easy to digest and assimilate into the bloodstream, giving a quick boost of energy. However, many foods high in sugar are also high in fat and empty calories, thus contributing to weight gain. They are also damaging to the teeth.

Most of the added sugars in the typical Western diet come from foods in the tip of the Pyramid - soft drinks, candy, jams, jellies, syrups, and table sugar. Some cereals and other "kid-oriented" foods are also rich in hidden sugars.

How Balanced Are Our Diets?

The USDA has estimated that the average person living in Western society consumes annually:

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