Menu Monday: Oil Up!

Carbohydrates, proteins and fats.

 

All together, the above mentioned make up a balanced diet which is why it is critical to comprehend how to maintain a nutrient dense regimen that will enhance your overall health and well-being. By choosing healthy fats such as, mono- and poly-unsaturated fats, instead of unhealthy options like, trans or saturated fats, you will be able to reap the benefits which includes:

  • Lower cholesterol
  • Improved heart health
  • Enhanced brain function
  • Cognitive growth
  • Decreased risk of Breast Cancer
  • Reduced pain related to rheumatoid arthritis
  • And so much more!

 

Shortening, lard, margarine, butter, and palm oil are among some of the most popular household cooking or meal prep fats. However there are healthier oil substitutes and options that you may use to:

  • Grease up your cast iron pan
  • Substitute your Saturated or trans fats in recipes
  • Drizzle on top of foods such as breads and pastas for extra flavor
  • Bake or roast vegetables
  • Grill, saute or stir fry your foods
  • Mix up some dips, sauces, salad dressing or marinades
  • And so much more!

 

 

 

An easy way to begin making better “fat” choices is to know your options. Below is a list of common healthier oils to get you started!

 

Avocado Oil

High in heart healthy oleic acid and antioxidants this contains is about 70% monounsaturated fat. With a smoke point of 520°F, Avocado oil is superior to most other cooking oils and serves well when baking, grilling, roasting or sauteing your foods.

 

Pure or Extra Virgin Olive Oil

Full of Vitamins A, E, D and K as well as beta carotene is great for sauteing vegetables, mixing salad dressing and marinades. Pure or unrefined olive oil over extra virgin olive oil tends to be better suited for high temperature cooking.

 

Grapeseed

Containing a little over 70% polyunsaturated fats, this oil when stored in the refrigerator serves as an excellent all purpose oil for your meals. With a spoke point of about 420°F, Grapeseed oil serves well when baking, grilling or sauteing your foods over time and can be a great neutral addition to just about any dip, marinade or dressing.

 

 

 

 

Sunflower

Serving up a little under 70% monounsaturated oils and approximately 20% polyunsaturated this common grocery shelf oil is a staple for more households. Much like grapeseed oil, with a smoke point of 440°F, Sunflower oil serves well for most of your dietary and fat substitute needs.

 

Canola

Derived from rapeseed, Canola oil is made up of about 62% monounsaturated fats and 32% polyunsaturated fats. With a smoke point of around 400°F, the vegetable based oil serves as a well rounded option for baking,sauteing and grilling and is one of the most affordable choices available.

 

 

Do you have questions, concerns or wish to learn about other nutrition related topics to better fine tune your diet? Reach out to our concierge team to set up an appointment with one of our Certified Registered Dietitians or Health Advisors today!

 

 

 


 

Click HERE to learn more about the Wellview services available to you. We can’t wait to work with you!

 

 

– CASEY EDMONDS, CHC

Health Advisor  |  

facebook-logo  twitter-logo-silhouette  linkedin-logo