How to Use Coconut Oil in Cooking?
Oil and fat are an essential part of food for our body. But most of the non-communicable diseases we hear about today are caused by the wrong use of fat. To prevent diseases like high cholesterol, high blood pressure, heart attack, stroke and paralysis, which is increasing day by day, it is not to give up oil and fat, but to eat it sparingly with caution. This is how the nutrition department of the Ministry of Health has shown how fat should be added to food carefully as it is essential for our body.
How to use fat for a healthy life (2 years and up)
- Between 15% – 30% of the total energy required by the body per day should be obtained from fat.
- Energy from saturated fat should not exceed 10% of the daily energy requirement.
- Omega 3 and 6 fatty acids are two types of polyunsaturated fats that are essential for the body. It is very important to eat both of these fatty acids in the right ratio. And these fatty acids are essential for the proper development of the embryo as well as for the proper development and functioning of the nerves, blood vessels, exocrine and immune systems of the human head. Energy from polyunsaturated (omega 3 and 6) fats should account for 6 – 11% of the daily energy requirement.
- Fat provided by trans fat should not exceed 1% of daily energy requirements.
- The rest of the energy obtained from fat should be obtained from monounsaturated fats.
- Cholesterol intake per day should be less than 300 mg.
- Polyunsaturated and saturated fat intake should be roughly equal.
- The ratio between polyunsaturated omega 6 and polyunsaturated omega 3 contained in food should be
How to add fat to diet ?
- Being familiar with the following ways to add fat to your diet will help you live a healthy life. Coconut is the main source of fat in the diet of Asia. It is also used as coconut milk and coconut oil. Including coconut and coconut milk in the diet of children, teenagers, pregnant and lactating mothers increases the energy content of the food. A medium-sized coconut per day is suitable for a family of five.
- Consuming cashews, peanuts, nuts, pumpkin seeds, sesame seeds or avocados can help you get your daily intake of unsaturated fats.
- It is advisable to include fish in your diet, especially oily fish such as mackerel, sardines, herring and mackerel.
- Olive oil, canola oil, sunflower oil and corn oil are oils rich in unsaturated fats. The fats produced using these unsaturated oils contain omega 3 and 6 fatty acids which are essential for the body. So these fats are better than butter.
- Always read the label to find out the percentage of trans fat in a spread before choosing it. Only products containing less than 1% trans fat are suitable for use.
- Low-fat or fat-free milk or dairy products (low-fat yogurt) are appropriate for older adults, overweight children over 2 years of age, and those at risk of heart disease, as milk is high in saturated fat.
Watch out for this too!
- Snacks such as cakes, pastries, rolls, biscuits and cutlets, as well as deep-fried fast foods may contain trans fats, so the use of those foods should also be limited.
- Skin and other fatty parts of the meat should be removed while cooking the chicken.
- Use of processed meats such as sausages, meatballs, ham, bacon should be limited.
- A small amount of oil should be used to temper the food. (An unsaturated oil is preferable.)
- Use of deep fried foods should be limited. If deep frying is done using oils other than coconut oil, the oil is not suitable for repeated use.
- The use of oil can be limited by using non-stick pans.
- Read the nutrition information on the label when buying packaged foods. Avoid buying foods high in saturated fat or high in trans fat.
- Energy foods containing oil can be used as supplementary food for infants and children and should not exceed the required amount of fat per day.