Whether you cook at home or indulge in outside meals, most cooked dishes incorporate the use of oil, ghee, or butter in the cooking process. The high amount of intake of fats can lead to many health issues.
Here are five tips shared by the Food Authority (FSSAI) on how to reduce your oil consumption.
- Plan Your Calorie Consumption
Have a balanced diet as it is important to have sufficient amount of calories in a day. It is important not to completely cut off fats from your diet, as a minimum of 20% is necessary to ensure adequate consumption of total energy, essential fatty acids, and fat-soluble vitamins, among other things.
- Track Oil, Ghee, Butter Intake
Take care of the amount of oil and your overall fat consumption. Make sure you do not intake too much of fats.
- Reduce Oil Usage
Gradually reduce the oil usage by switching on healthier options. If you are using three tablespoons for cooking a particular dish, switch to two tablespoons and then see if you can reduce it further. Look for alternative recipes for making the same dish with less oil, butter, or ghee.
- Use a Small Spoon to Pour Oil
Have an idea of the amount of oil you want to use. Plus don’t pour the oil directly from the bottle. Instead use a small spoon so that you have a clear idea about the amount that you are using.
- Limit Fried Food
If you are eating a lot of fried food then that means that you are in taking a lot of oil. Try to switch to other healthy options such as boiled, steamed, roasted and grilled.