Seed Oils Warm-Up

Take a moment to think about the cooking oils or processed foods you see most often in your home or when you eat out.

1. List 3-5 cooking oils or processed foods you encounter frequently.
   
   
   
   
   
   
2. Without looking anything up, what do you think a "seed oil" is?
   
   
   
   
   
   

Seed Oils Fact Check Worksheet

Instructions: Read the statements below. Based on the lesson, indicate if each statement is True or False. For True statements, explain why. For False statements, correct the statement to make it true.

1. Statement: Seed oils like canola, soybean, and corn oil have been a primary part of the human diet for thousands of years.
   True / False:
   
   
   
   Explanation/Correction:
   
   
   
   
   
   
   

2. Statement: The industrial processing of seed oils often involves high heat, pressure, and chemical solvents.
   True / False:
   
   
   
   Explanation/Correction:
   
   
   
   
   
   
   

3. Statement: Seed oils are primarily marketed as healthy due to their low cost and ability to extend the shelf life of processed foods.
   True / False:
   
   
   
   Explanation/Correction:
   
   
   
   
   
   
   

4. Statement: A high intake of Omega-6 fatty acids from seed oils, without enough Omega-3s, can contribute to inflammation in the body.
   True / False:
   
   
   
   Explanation/Correction:
   
   
   
   
   
   
   

5. Statement: Processed snacks, fast food, and many salad dressings are common sources of seed oils.
   True / False:
   
   
   
   Explanation/Correction:
   
   
   
   
   
   
   

6. Statement: Extra virgin olive oil and avocado oil are generally considered healthier alternatives for cooking than soybean or canola oil.
   True / False:
   
   
   
   Explanation/Correction:
   
   
   
   
   
   
   

7. Challenge Question: Briefly explain two reasons why it's important to be a "label detective" when it comes to seed oils.
   
   
   
   
   
   
   
   
   
   
   
   
   

Healthy Fats Handout: Your Guide to Better Choices

When it comes to fats, quality matters! Here’s a quick guide to some healthier fat options and how to use them:

1. Extra Virgin Olive Oil (EVOO)

• Source: Pressed from olives.
• Best Uses: Dressings, marinades, drizzling over finished dishes, low-heat sautéing (below 375°F / 190°C).
• Benefits: Rich in monounsaturated fats and antioxidants. Good for heart health.
• Tip: Look for "extra virgin" and a dark bottle to protect from light.

2. Avocado Oil

• Source: Pressed from the pulp of avocados.
• Best Uses: High-heat cooking (roasting, grilling, frying) due to its high smoke point (up to 520°F / 270°C). Also great for dressings and marinades.
• Benefits: High in monounsaturated fats, similar to olive oil. Neutral flavor.
• Tip: Choose virgin or refined avocado oil for highest smoke points.

3. Butter (Grass-Fed Preferred)

• Source: Made from churned cream.
• Best Uses: Baking, sautéing, spreading, finishing dishes.
• Benefits: Contains fat-soluble vitamins (A, D, E, K2) and beneficial fatty acids like butyrate. Grass-fed butter has a better nutrient profile.
• Tip: Look for labels like "grass-fed" or "pasture-raised."

4. Ghee (Clarified Butter)

• Source: Butter cooked down to remove water and milk solids.
• Best Uses: High-heat cooking, baking. Similar to butter but with a higher smoke point (485°F / 250°C).
• Benefits: Lactose and casein-free, making it suitable for some with dairy sensitivities. Retains the benefits of butter.
• Tip: Has a rich, nutty flavor.

5. Coconut Oil

• Source: Extracted from the meat of coconuts.
• Best Uses: Medium-heat cooking (sautéing, baking), adds a tropical flavor. Solid at room temperature.
• Benefits: Contains medium-chain triglycerides (MCTs), which can be easily used for energy.
• Tip: Choose "virgin" or "unrefined" for the most benefits and flavor.

6. Real Mayonnaise (made with avocado or olive oil)

• Source: Emulsified oil, egg yolk, vinegar/lemon juice. Check ingredients carefully.
• Best Uses: Spreads, dressings, dips.
• Benefits: Provides healthy fats if made with avocado or olive oil instead of seed oils.
• Tip: Always read the label! Many popular brands use soybean or canola oil.

7. Whole Avocados

• Source: A fruit!
• Best Uses: Sliced in salads, on toast, in smoothies, as a snack.
• Benefits: Rich in monounsaturated fats, fiber, vitamins (K, C, B6, E), folate, and potassium.
• Tip: Great for a satisfying and nutrient-dense snack.

8. Nuts and Seeds (Whole)

• Source: Almonds, walnuts, chia seeds, flax seeds, etc.
• Best Uses: Snacks, added to salads, oatmeal, yogurt.
• Benefits: Provide healthy fats, fiber, protein, and various vitamins and minerals.
• Tip: Eat in moderation due to calorie density. Raw and unsalted are often best.

Seed Oils Reflection Journal

Instructions: Reflect on what you've learned about seed oils and healthy fats. Write thoughtful responses to the prompts below.

1. Before this lesson, what were your general thoughts or knowledge about cooking oils and fats? Did anything you learned today surprise you? Explain your answer.
   
   
   
   
   
   
   
   
   
   
   
   
   

2. Describe in your own words how most seed oils are processed. Why is this processing method a concern for health?
   
   
   
   
   
   
   
   
   
   
   
   
   

3. Think about the foods you typically eat. Based on what you learned about common foods containing seed oils, what are 2-3 specific items you consume that might contain them? How does knowing this make you feel?
   
   
   
   
   
   
   
   
   
   
   
   
   

4. Identify two healthy fat alternatives discussed in the lesson. For each, explain why it's considered a healthier choice and how you might incorporate it into your diet or encourage your family to do so.
   
   
   
   
   
   
   
   
   
   
   
   
   

5. What is one concrete change you are considering making in your dietary habits after completing this lesson? Why is this particular change important to you?
   
   
   
   
   
   
   
   
   
   
   
   
   

Seed Oils Cool-Down

Instructions: Reflect on today's lesson and answer the following question.

1. What is the single most important takeaway you learned about seed oils or healthy fats today?
   
   
   
   
   
   

2. What is one small, actionable step you can take to apply what you learned about healthy fats in your daily life?
   
   
   
   
   
   

Seed Oils Fact Check Answer Key

Instructions: This answer key provides the correct responses and explanations for the Seed Oils Fact Check Worksheet.

1. Statement: Seed oils like canola, soybean, and corn oil have been a primary part of the human diet for thousands of years.
   True / False: False
   Explanation/Correction: Seed oils gained popularity primarily in the 20th century, especially after WWII. Before that, traditional fats like butter, lard, and olive oil were more common.

2. Statement: The industrial processing of seed oils often involves high heat, pressure, and chemical solvents.
   True / False: True
   Explanation/Correction: The extraction and refining of seed oils typically use extensive industrial processes including high temperatures, mechanical pressing, and chemical solvents like hexane, followed by bleaching and deodorizing.

3. Statement: Seed oils are primarily marketed as healthy due to their low cost and ability to extend the shelf life of processed foods.
   True / False: **Correction: False (partially true - the marketing was a result of these factors)
   Explanation/Correction: While they were marketed as 'heart-healthy,' a significant reason for their widespread adoption was their low production cost and their ability to make processed foods cheaper and give them a longer shelf life.

4. Statement: A high intake of Omega-6 fatty acids from seed oils, without enough Omega-3s, can contribute to inflammation in the body.
   True / False: True
   Explanation/Correction: The modern diet often leads to an imbalance in the Omega-6 to Omega-3 ratio, with excessive Omega-6s promoting chronic inflammation.

5. Statement: Processed snacks, fast food, and many salad dressings are common sources of seed oils.
   True / False: True
   Explanation/Correction: Seed oils are widely used in packaged goods, fried foods, restaurant meals, and various condiments due to their low cost and versatility.

6. Statement: Extra virgin olive oil and avocado oil are generally considered healthier alternatives for cooking than soybean or canola oil.
   True / False: True
   Explanation/Correction: Extra virgin olive oil and avocado oil are generally less processed and contain healthier fat profiles (more monounsaturated fats) and are more stable, especially avocado oil for high-heat cooking.

7. Challenge Question: Briefly explain two reasons why it's important to be a "label detective" when it comes to seed oils.
   Possible Answers (two of the following):
   • Awareness of Hidden Ingredients: Seed oils are often hidden in many processed foods, and checking labels helps consumers identify them.
   • Making Informed Choices: Knowing which foods contain seed oils allows individuals to make conscious decisions about their dietary intake.
   • Health Implications: Understanding that excessive consumption of seed oils can lead to inflammation and oxidative stress motivates individuals to choose healthier alternatives.
   • Empowerment: Being knowledgeable about food ingredients empowers individuals to take control of their health and well-being.