Cooking at home is a solid way to eat healthier since you have control over the amount of salt and oil you add. Oils are basically pure fat, an important nutrient our bodies need for energy and vitamin absorption, but that also means they pack a lot of calories.
While cooking oils can fit into a balanced diet, moderation is crucial. It’s really easy to go over the recommended serving size—typically around one tablespoon—especially when you’re just pouring it directly into the pan.
If you’re keeping an eye on calories, you don’t have to eliminate oil from your meals. Actually, many oils contain fats that can help you feel full and assist with weight management.
A registered dietitian, Angel Planells, shares insights on how to use oil wisely when cooking.
There’s a straightforward trick to cut back on oil usage without sacrificing flavor or ending up with food that sticks to the pan.
Dietitian Tip of the Day: Use a Spray Bottle for Cooking Oil
According to Planells, there aren’t any low-calorie cooking oils. Instead, it’s all about portion control to manage the calories that come from oil.
Sure, you can measure your oil, but Planells suggests a more convenient method—who really wants to wash an oily measuring spoon, right?
Just use a spray bottle for your cooking oil. “You only spray what you need, so you have better control,” explains Planells.
This method not only uses much less oil but also spreads it out evenly, which helps keep food from sticking. It’s great for saucepans, baking sheets, and grills.
Plus, as Planells points out, it makes the oil last longer. With grocery prices rising, that’s definitely a win.
Why It Matters
While our bodies need some fat, it’s essential to control portions. The Dietary Guidelines for Americans suggest adults limit fat intake to 25-30% of total daily calories, which equates to about 45–78 grams of fat based on a 2,000-calorie diet.
The kind of fat you consume is important too. Planells notes that the healthiest oils are high in polyunsaturated and monounsaturated fats, including omega fatty acids. These beneficial fats can promote heart health, reduce inflammation, and help lower the risk of chronic diseases.
Experts often recommend extra virgin olive oil for its rich content of healthy fats and antioxidants, along with its versatility in cooking. Avocado oil is another good option, particularly for high-heat cooking like frying.
When selecting a cooking oil, keep the smoke point in mind—the temperature at which the oil begins to burn.
How to Get Started
Find a spray bottle or mister; there are even some designed specifically for oils. Then, simply pour your preferred cooking oil into the spray bottle.
It’s best to use an opaque or dark bottle to avoid light exposure, which can cause oils to oxidize and spoil. Alternatively, store the bottle in a dark cupboard instead of on the kitchen counter.
You can keep refilling your spray bottle until the oil runs out.
