I hope you are enjoying the first day of May...
In Week 12, I talked to you about cleaning up the oils in your kitchen to ensure that you are eating healthful, anti-inflammatory oils. When it comes to healthy eating, quality is vital but quantity also counts when it comes to watching your waist line. I am not talking about trying to eat a low fat diet but I am a fan of watching the amounts of added fats in your diet. When it comes to oils and fats, a little goes a long way for health!
While whole food sources of fat like nuts, seeds and avocado are high in calories they also help to fill you up as you eat. However, that splash of olive oil in the pan doesn't do much to sate your hunger so an overly generous pour could set you up for extra calories (and extra pounds).
So this week, it is time to get out your measuring utensils once more. Whenever you are cooking or adding oils this week, measure them out instead of eyeballing them. I would aim for no more than 1/2 - 1 teaspoon of added oil per serving. A teaspoon of oil has 5 grams of fat and 40 calories, which is a great boost: enough to provide fat to carry flavour in your food, add texture and help you absorb all the fat soluble vitamins and antioxidants in your food without getting too high in calories. For salad dressing, a typical serving size is 1 tablespoon because it is not all oils.
To your health!