Regarding a healthy diet, the preparation of meals at home is always an intelligent choice because you can control the amount of salt and oil you use.
Oils are pure fats, which is an essential nutrient that our body must use energy and absorb vitamins – but it also means that they are rich in calories.
Cooking oil can be a healthy part of a balanced diet, but moderation is essential. And it’s easier to use than the recommended size (a tablespoon), especially when you measure with your eyes while pouring and rustling.
If you look at calories, there is no need to jump oil – in fact, many cooking oils are rich in fats that can allow you to feel full and help with weight management.
Today.com spoke previously to Angel Planells, a dietitian nutritionist and spokesperson for the Academy of Nutrition & Dietics, on the use of oil in a healthy manner.
There is a simple hack that can help you use less oil and cut calories, without sacrificing flavor or your diet.
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Day Dietary Tip: Put the cooking oil in a spray bottle
There is no such as a low -calorie cooking oilPlanells tells today.com. “Portions control is how we can really reduce the amount of calories we consume (from oil),” he adds.
Measuring your oil is an option, but the tip of Planell is even easier – because who wants to wash a spoon as oily?
Instead, pour your essential cooking oil into a bottle of spray or mist. “You pump it and spray the oil you need to have more control,” explains Planells.
You use a fraction of the oil that you would do if you pour it, but it is dispersed uniformly in a larger area so that it always protects food against tights. You can easily coat the sauce pans, sheets and gates.
“It also goes much further,” explains Planells – and with the price of the grocery store, who does not want to make their oil last?
Why it matters
Our bodies need fat, but control of portions is important. THE Food lines for Americans Recommend to adults limit total fat consumption to 25 to 30% of their daily calories. This results in around 45 to 78 grams of fat per day based on a diet of 2,000 calories.
The type of fat is also important. THE healthiest cooking oils are rich in polyunsaturated and monounsaturated fats, including omega fatty acids, planells. These “good” fats can support heart health, fight inflammation and reduce the risk of chronic diseases.
extra virgin olive oil is a winner among many experts because he is rich in healthy, antioxidant and versatile fats for cooking. Avocado oil is another healthy option of heart which is ideal for High heating kitchen, like fryingsaid planells.
When choosing a cooking oil, consider the smoke point, says Planells, or the temperature at which the The oil begins to burn.
How to start
All you have to do is find a spray bottle or a gentleman – some are specifically designed for oil, adds Planells. Then decancing your essential cooking oil in the sprayer bottle and voila!
Try to use an opaque or dark spray bottle, not clear, because cooking oils can oxidize and become rancid-organization when exposed to light. Alternatively, keep the oil bottle in a dark wardrobe instead of the counter.
You can continue to fill the sprayer bottle with oil until you are short indicates planels.
Today’s tip of experts The series is a matter of simple strategies to make life easier. Every Monday to Friday, various qualified experts share their best advice on diet, physical form, heart health, mental well-being and more.
