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Old 05-01-2008, 12:03 PM   #4
Cowboy Up Chick
Join Date: Aug 1999
Location: Tucson, Arizona
Posts: 3,796


Just remember that salmon DOES NOT count toward your 2 servings of healthy oil each day. Additionally the canola or olive oil sprays do not count towards the servings either. No does fills oil capsules count.

Here is an article from W/W on it:

"Healthy Oil
Article by: Leslie Fink, MS, RD

Need ideas for coping with restaurant buffets? Want some good snack ideas? In our Q&A series, nutritionist and food editor Leslie Fink, MS, RD, answers readers' questions about food, nutrition and weight loss.

Q: What is the most healthful oil to use, especially when I am trying to lose weight?

A: Canola and olive oil have stellar nutrition reputations due to their healthy fat profiles: They both contain a high percentage of "good" monounsaturated fat and only a small amount of "bad" saturated fat. But somehow olive oil, in particular, developed a super-food reputation; I've actually heard of people who drink it.

While it is true that olive oil contains a high dose of heart-healthy fat, it contains the same amount of total fat and calories as the badly spoken about coconut oil (that saturated fat monster that sometimes coats movie theater popcorn). In fact, all oils contain 120 calories and 13½ grams of fat per tablespoon. Excessive consumption of any type of oil, therefore, can cause weight gain. It all boils down to moderation.

A look at fast-food French fries illustrates the same point. Fries at certain restaurants may contain less "bad" fats if the restaurant is cooking them in better oil. But they still provide the same huge dose of total fat and the calorie content hasn't changed.

That said, try to choose oils with low saturated fat and high monounsaturated fat contents: olive, canola and peanut oils are your best bets. For the flavor and feel of oil without all the fat and calories, try using nonstick cooking sprays for sautéing, stir-frying, roasting, grilling and coating cookware, pots and pans.

I also recommend the use of highly flavored oils upon occasion. Toasted sesame and hot chili oils provide huge flavor boosts - a little bit of them goes a long way. That's probably the closet thing to "weight loss-friendly" oils that you're going to find."

Here are some tips on how to get it in and a list of what is officially considered per W/W:

Having trouble getting in all your healthy oils? Here are some ideas. You only need to eat 2 tsp of oil per day. (1 teaspoon is a serving). So, you can get it in throughout the day. Healthy oils are: olive oil, canola, sunflower, safflower or flaxseed. FYI: Fish oils, Oil capsules, Avocados, peanut butter, nuts, etc, do NOT count towards WW healthy oils requirements. Only the pourable kinds count.

1) Cook with it, Alot of recipes start off with oil in the skillet
2) Mix up a marinade for meats and/or veggies
3) Mix it with meat sauces, or most sauces
4) Sautee with it.
5) Drizzle over pasta
6) Drizzle over popcorn
7) Drizzle over veggies
8) Drizzle over pizza
9) Drizzle over corn on the cob
10) Drizzle some over fat free cheese(it helps melt better)
11) Mix up some salad dressing (like olive oil and balsamic vinegar)
12) Rub it on poultry or fish before baking it
13) Rub it on meats for the spices and/or rubs have something to stick to
14) Rub some on a baked potato
15) Grill sandwiches
16) Stir Fry veggies
17) Coat some homemade baked fries
18) Makes garlic toast, (oil and garlic on bread toast)
19) Add some to soups
20) Add some to smoothies
21) Mix 2 tsps olive oil to fat-free salad dressing
22) Add to anything that is fat-free. instead of the fat, you're replacing it with healthy oils
23) Roast veggies with oil
24) Mix canola oil to oatmeal, yogurt, smoothies, soups
25) put some in salsa
26) If you eat frozen dinners, drizzle some over it.
27) Make some Herb or Spice Infused Oil, (for dipping or cooking)
28) Mix in some Butter Buds or Molly McButter, you'll have butter flavored oils.
29) Mix some in the new PB2 peanut butter flour that alot are trying. (you're replacing the fat with healthy oils)

I will say that 2 tsp of canola in my skim milk every morning is not even noticiable. The only time I don't put it in my milk is if I know I am grilling or stirfrying or pan frying meat/veggies later in the day.
Daydreams may be pleasant but accomplishments are more satisfying.


Last edited by Kelly_S; 05-01-2008 at 12:06 PM.
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