Growing a Healthier America
Resource Hub
Seed Oils
Seed oils are safe, nutritious and supported by science.
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Seed oils, often called vegetable oils, come from the seeds of plants like soybeans, corn, sunflower and canola.
Like all fats, seed oils are best consumed in moderation.
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Seed oils are often used to:
Cook safely at high temperatures
Improve texture and flavor
Provide energy and essential nutrients
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Omega-6, also known as linoleic acid, is the fatty acid found in many plant-based oils. It is an essential nutrient that the body can’t make on its own.
Omega-6 fats are not harmful when consumed as part of a balanced diet. In fact, a growing body of research emphasizes the importance of consuming adequate amounts of both omega-6 and omega-3 fatty acids.
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Seed oils:
Are higher in unsaturated fats
Include polyunsaturated fats that support heart health
Animal fats like lard or tallow:
Are higher in saturated fat
Are recommended to be limited in the diet
Ultra-Processed Foods
It’s easy to assume that processed foods are bad. Ultra-processed foods (UPFs) must be even worse, right? That shortcut leaves out important truths.
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Food processing includes a variety of steps that prepare food for eating. Processing includes everything from washing and cooking to packaging. Processing keeps food safe, reduces spoilage and makes many foods available year-round. Almost everything we eat is processed in some way.
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There is currently no single, widely accepted definition of an ultra-processed food. Foods are often classified based on how they are made and the ingredients they contain. One commonly used research framework is the NOVA food classification system.
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Under the commonly used NOVA system, foods classified as ultra-processed include chips, cookies and candy, as well as breads, yogurts, dairy products, fortified grain foods and infant formula. That's one reason an “ultra-processed” classification alone doesn't tell you the nutritional quality of a food.
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A healthy diet involves eating a variety of foods including fruits and vegetables, whole grains, protein and healthy fats. Ultra-processed foods vary widely in their nutritional value. Some provide important nutrients and make it more convenient to eat healthy foods. Some UPFs are higher in sodium, sugar or fat, which should be consumed in moderation.
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A healthy diet can include UPFs like whole-grain breads, fortified cereals, canned beans, flavored yogurts or foods with added fiber. Processing may improve the nutritional profile of foods by lowering sodium or sugar, adding whole grains or enhancing stability and safety.
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Allergies or Sensitivities
Read the label to check for trigger ingredients
Managing a Health Concern
Look closely at sodium, sugar and fat content
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Instead of avoiding all UPFs, focus on choosing nutritious options, reading labels and shaping an eating pattern that works for your lifestyle.
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