The Top 5 Oil-Reduction Strategies From Food Authority To Ensure Your Health

Most prepared foods need the use of oil, ghee, or butter during the cooking process, whether you cook at home or often eat out. It is important to keep an eye on how much oil you consume since too much of it may cause major health problems, digestive disorders, and weight gain. Making the most of home-cooked meals should be your first priority.

You may then regulate how much oil is used in your meals. Second, a common practice in many homes is to overindulge in butter or ghee to improve the flavor of the cuisine. Long-term repercussions on your health may also result from this. A new Instagram video from the Food Safety & Standards Authority of India (FSSAI) offers some simple advice on reducing your consumption of oil.

“We use a lot of oil, ghee, butter, etc. in our meals. Although fats are necessary for human health, consuming too much oil and fat may result in obesity and other non-communicable diseases (NCDs) including diabetes, heart disease, and high blood pressure, the video notes.

The Food Authority Offers These 5 Simple Strategies To Cut Down On Oil in Your Diet:

1. Plan Your Calorie consumption: According to the video, the amount of calories you get from fat sources should only make up 20–25% of your daily calorie consumption if you’re eating a healthy, balanced diet. Avoiding being entirely fat-free is crucial since you need at least 20% of fat in your diet to get enough calories overall, vital fatty acids, and fat-soluble vitamins, among other things.

2. Track Ghee, Butter, and Oil Intake”Buy only a fixed quantity of oil, ghee, and butter every month,” shares of FSSAI. This might help you control your monthly cooking within the bought amount and limit your total fat intake. Additionally, the FSSAI suggests that you “monitor the quantity of oil and fat used at home.”

3. Use Less OilThe second piece of advice is to “reduce the use of oil in your daily cooking” deliberately and gradually. If you are making a certain meal and are using three tablespoons, try using two teaspoons and see if you can cut it any further. Seek substitute recipes that call for less butter, oil, or ghee to make the same meal.

4. To pour oil, use a little spoon.When cooking, if you pour oil straight from the bottle, you’ll probably pour too much. Moreover, you won’t be able to tell exactly how much oil you’ve used. “Use a small spoon instead of freely pouring from the bottle while cooking,” advises FSSAI. This will assist in lowering oil use.

5. Cut Back on Fried FoodEven if your home cooking is mostly homemade, you can be consuming too much oil if you eat a lot of fried food. “Reduce your consumption of fried food. Eat food that is roasted, grilled, steamed, or boiled instead, advises FSSAI.