Although oil is not a food group, it is an important part of a healthy diet by providing essential fats like vitamin E. Oils are different than solid fats because they contain more unsaturated fats which can help lower LDL cholesterol and raise HDL cholesterol resulting in a decreased risk for cardiovascular disease. Solid fats like butter or lard contain a higher amount of saturated fats which can raise LDL cholesterol levels. Many Americans consume enough oils in foods like nuts, fish, cooking oil, and salad dressings.

Listed below are the amounts of oil found in specific foods rich in oils:

• 1 Tablespoon of oil = 3 teaspoons of oil
• 1 Tablespoon of butter or margarine = 2 1/2 teaspoons of oil
• 1 Tablespoon of creamy salad dressing = 1 teaspoon of oil
• 2 Tablespoons of Italian salad dressing = 2 teaspoons of oil
• 4 large olives = 1/2 teaspoon of oil
• 2 Tablespoons of peanut butter = 4 teaspoons of oil
• 1/2 medium avocado = 3 teaspoons of oil
• 1 ounce of nuts = 3 teaspoons of oil

Here are some visuals for determining the size of one oil serving:

Image of a thumb

 Your thumb = 1 tablespoon of salad dressing or oil