Oil Crisis....in Kitchen!

Oil Crisis....in Kitchen!

By Geeta Shenoy  on: 29 December 2015
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A typical conversation in my clinic with a client

Me:  So Mr. X, how much oil do you consume in a month?

X: Just about a litre for each member of my family but we use the most expensive, heart -friendly **** oil with omega -3, zero cholesterol, you see. And of course, only virgin olive oil for salad dressings (proudly).

Me:  What about ghee, butter or cheese?

X:  Oh!  Ghee is absolutely homemade from buffalo milk; butter thrice a week with brown bread, cheese is only when we eat pizza, once a week. We also do healthy snacking on nuts, cashews, almond and walnuts.

Me:  What about coconut?

X:  Hey, I’m South Indian.  We can’t cook food without coconut. But we use not more than 1-2 a week.

Me: And weekends?

X:  You see, Saturday & Sundays dinners are eaten outside .After all, that’s the only family time we have. My children love Italian and Mexican food. Its healthy naa!!

(Ha, Ha! Are you kidding me? I was thinking to myself).

I think as a nation we are oil and fat-friendly people and moreover, we are unaware about how excess fat has creeped up in our daily foods in an unhealthy way. We cook vegetables till they lose their original flavour, colour and texture, we love to see oil floating in curries and almost everything we eat is far away from its original form , be it  gajar ka halwa/ milk shake/ almond burfi/ walnut muffin. Between traditional eating and western food adaptation, we try to find healthy ways (so we think) and end up eating total fat far more than our requirements. As a result, the next generation is moving fast towards childhood obesities, blood pressure in twenties, cardiac problems in early thirties, diabetes, PCOD, infertility, arthritis, etc., all lifestyle diseases.

It’s time to stop and think and get some facts right:

  1. If you are want to lose weight, you have to limit the total fat in your diet.
  2. Total fat = visible fat + invisible fat, visible fat being  oil, butter, ghee, peanut butter and invisible fat being paneer, meat, fish, egg, almond, walnut, khoa, cheese, avocado, including   flax seeds, chia seeds, etc.
  3. In a typical weight loss plan, total fat should be only 45-50 gms. - 4 tsp from visible source and 2-3 servings from invisible sources.
  4. Even the most heart- friendly oil is not fat free. We can only alter the fatty acid composition by changing oils or including healthy invisible sources.
  5. Do not confuse between calorie-free and fat- free food. A fat- free or reduced fat food still may contain the same calories as normal food and in weight -reduction diets, calories count!
  6. Read labels carefully.  Foods which give more than 10% of RDA (recommended dietary allowance) of calories from fat per serving should be red flagged.  They may contain more than 5 % fat per 100gm serving (for example, whole milk contains 6.6% fats).
  7. Learn about portion sizes, healthy cooking styles and follow a holistic diet which takes into consideration all the above factors.

 


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Geeta Shenoy

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Dietitian & Nutritionist in Mumbai (Chembur), India 

Looking for weight loss in Chembur or in Mumbai? Interested in excellent weight loss service online or in Mumbai? Then contact me. You can view my reviews and experience of my clients who have successfully reduced weight through healthy weight loss diet charts. NO Fad / Crash Diets, NO Starvations, No Gadgets and No Unsubstanciated  claimes! Dietitian Geeta"s diets aims at overall nutritional correction with comprehensive individual assessment,  simple and practical  with long term results and  benefits
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