Weekly Wellness: Let's Eat Oil!

4 months 1 day 23 hours ago Thursday, March 12 2020 Mar 12, 2020 Thursday, March 12, 2020 8:50:00 AM CDT March 12, 2020 in Weekly Wellness
By: Amanda Barnes, KOMU 8 Wellness Coach
loading

COLUMBIA- Oil can sometimes get a bad report. We aren’t supposed to fry things or use heavy oils, right? Well, that isn’t entirely accurate. Healthy oils can provide essential fatty acids like omega-3s, monounsaturated fats, vitamin E, and antioxidants. Some oils can even have anti-inflammatory qualities! Olive oil, for instance, can reduce the risk of heart disease, Alzheimer's, type 2 diabetes, and rheumatoid arthritis. I’m sure you’ve heard people talk about the Mediterranean diet…? This diet, particularly, is rich in healthy fats.

So if we’re supposed to be eating healthy oils, which oils are those? Consider adding the following to your grocery list:

  • olive oil
  • coconut oil
  • avocado oil
  • flaxseed oil
  • chia oil

Now that we know which oils to eat, how do we eat them?

Here’s an interesting tip: eating oil with vegetables increases the absorption of fat soluble vitamins A, E, D and K. Interesting, right? That means if you have a salad with fat-free dressing and no fat in the meal, you're not able to absorb these nutrients as efficiently as when you eat them with oil. This would be an opportunity to use cold-pressed olive oil (the greenest and highest in antioxidants) as your salad dressing.

For roasting, a standard extra virgin olive oil or avocado oil will work. These oils have a higher heat point, but it’s still best to use them over medium heat.

I realize that oils aren’t the only way to get healthy fats. We’ve heard the importance of eating whole-food, plant-based fat sources such as nuts, seeds, and avocado. And eating those foods is still important. But so is consuming the oils themselves… let’s face it. You will have to eat a lot of olives to equal one portion of olive oil.

So now the BIG question: how much oil should a person have daily?

The American Heart Association suggests consuming three servings of healthy oil per day for a 2,000-calorie diet, as well as five servings of nuts and seeds per week. A serving size includes one tablespoon of oil or vegan butter, one tablespoon of salad dressing, one tablespoon of nut butter, or two tablespoons of seeds or nuts.

Now you know how to eat oil! Go get oily!

(Source: https://www.popsugar.com/fitness/is-oil-healthy-fat-47216896)

More News

Grid
List
COLUMBIA - Truman VA staff cheered on a veteran while he was wheeled out of the hospital on Monday. He... More >>
6 hours ago Monday, July 13 2020 Jul 13, 2020 Monday, July 13, 2020 8:19:00 PM CDT July 13, 2020 in News
COLUMBIA—About 20 people filed complaints about other individuals or businesses not following the mask ordinance this weekend, according to the... More >>
7 hours ago Monday, July 13 2020 Jul 13, 2020 Monday, July 13, 2020 7:19:00 PM CDT July 13, 2020 in News
COLUMBIA - Columbia/Boone County Public Health and Human Services have cooling centers open to the general public as an impending... More >>
7 hours ago Monday, July 13 2020 Jul 13, 2020 Monday, July 13, 2020 6:55:00 PM CDT July 13, 2020 in News
COLUMBIA - The Camden County Sheriff's Office received nearly a $400 million in grant funding through the Department's Office of... More >>
7 hours ago Monday, July 13 2020 Jul 13, 2020 Monday, July 13, 2020 6:36:00 PM CDT July 13, 2020 in News
COLUMBIA (AP) — COVID-19 tests recommended by doctors now must be free to Missouri patients under a new law. ... More >>
8 hours ago Monday, July 13 2020 Jul 13, 2020 Monday, July 13, 2020 5:41:00 PM CDT July 13, 2020 in News
WENTZVILLE (AP) — General Motors will temporarily lay off a shift of workers at its assembly plant in Wentzville amid... More >>
8 hours ago Monday, July 13 2020 Jul 13, 2020 Monday, July 13, 2020 5:36:00 PM CDT July 13, 2020 in News
JEFFERSON CITY - Jefferson City does not plan to place a mask ordinance anytime soon, according to local officials. ... More >>
9 hours ago Monday, July 13 2020 Jul 13, 2020 Monday, July 13, 2020 4:35:00 PM CDT July 13, 2020 in News
COLUMBIA - The City of Columbia, University of Missouri Health Care and Boone Hospital Center released a joint statement on... More >>
10 hours ago Monday, July 13 2020 Jul 13, 2020 Monday, July 13, 2020 4:17:00 PM CDT July 13, 2020 in News
JEFF CITY - The Department of Health and Senior Services and the Department of Elementary and Secondary Education released a... More >>
10 hours ago Monday, July 13 2020 Jul 13, 2020 Monday, July 13, 2020 3:45:00 PM CDT July 13, 2020 in News
ROLLA (KBIA) — National forests, including Mark Twain in the Missouri Ozarks, saw big crowds over the Fourth of July... More >>
11 hours ago Monday, July 13 2020 Jul 13, 2020 Monday, July 13, 2020 3:25:16 PM CDT July 13, 2020 in News
COLUMBIA (AP) — Missouri prisoners are raising concerns because guards are not required to wear face masks. Prisoners told... More >>
11 hours ago Monday, July 13 2020 Jul 13, 2020 Monday, July 13, 2020 3:17:20 PM CDT July 13, 2020 in News
MISSOURI — As COVID-19 continues to spread throughout Missouri, state and local officials confirm new case counts daily. ... More >>
11 hours ago Monday, July 13 2020 Jul 13, 2020 Monday, July 13, 2020 3:00:00 PM CDT July 13, 2020 in News
COLUMBIA (Missourian) - Medical marijuana could be available in dispensaries this fall, now that two cultivation facilities passed inspection... More >>
11 hours ago Monday, July 13 2020 Jul 13, 2020 Monday, July 13, 2020 2:33:13 PM CDT July 13, 2020 in News
COLUMBIA - A sentence hearing for the man who pleaded guilty in a February 2019 arson at a Planned Parenthood... More >>
12 hours ago Monday, July 13 2020 Jul 13, 2020 Monday, July 13, 2020 2:23:17 PM CDT July 13, 2020 in News
COLUMBIA - Staying cool in the summer is a must, but this year it involves wearing masks. Wearing a... More >>
12 hours ago Monday, July 13 2020 Jul 13, 2020 Monday, July 13, 2020 2:20:00 PM CDT July 13, 2020 in News
COLUMBIA - The B&B Bagel Company's south location sustained damage to its building and awning on Monday morning. B&B... More >>
12 hours ago Monday, July 13 2020 Jul 13, 2020 Monday, July 13, 2020 1:45:55 PM CDT July 13, 2020 in News
JEFFERSON CITY - Gov. Parson signed a child protection bill into law on Monday. The bill includes protecting homeless youth... More >>
12 hours ago Monday, July 13 2020 Jul 13, 2020 Monday, July 13, 2020 1:34:00 PM CDT July 13, 2020 in News
JEFFERSON CITY (AP) — The state of Missouri is investigating a St. Louis company that it says approved 600... More >>
13 hours ago Monday, July 13 2020 Jul 13, 2020 Monday, July 13, 2020 1:15:36 PM CDT July 13, 2020 in News
Columbia, MO
Broken Clouds 71°
3am 72°
4am 71°
5am 71°
6am 70°