How do I incorporate healthy oils to my diet?

[katia7]

I know which ones ae good, but I don't know how to add it to food unless I cook in it (which I know is not good).
Also, how much should I be getting per meal?

 

[Imafitnessfreak]

Olive oil on the salad (w balsamic vinegar) I use a teaspoon oil. Add oil to shakes. Just a litle....

 

[kathryn]

You can add flax oil (or other healthy oil that has somewhat of a nutty taste) to oatmeal, or anything that might otherwise take 'melted butter.' (just don't heat it, as it is not a very stable oil).

I sometimes add a spoonful of coconut oil/butter to smoothies.

Marinate raw veggies in a mixture of olive oil and applie cider vinegar or balsamic vinegar (or just about any vinegar but white) or lemon juice (or other citrus juice, like lime, orange, etc.) and herbs/spices and/or salt and pepper, and serve as a side dish.

Use healthy oils as moisturizers: your body absorbs about 80% of what you put on it. Coconut and palm oils or olive oil are good for this, as are more 'exotic' oils like avocado oil.

 

[acatalina]

I add flax into everything , like meatloaf, zucini bread..
Pancakes..
I also only use extra virgin olive oil..

Maybe more will chime in..


www.picturetrail.com/acatalina

Anne
AKA
Storm

 

[netsnotes]

Annette Bethel

My friend Pam got me hooked on grapeseed oil. You can find it at the usual suspects such as the grocery store and health food stores. But I have also found it at TJ Maxx and Marshalls.

 

[alsrnbsn]

I make a salad dressing out of Udo's Choice oil every day, add olive oil to my veggies (like butter).

 

[kathryn]

Another thing: eating whole foods that contain beneficial fatty acids is preferable to using oils, which are not whole 'foods.'
Olives, avocados, nuts (especially almonds, walnuts, brazil nuts--the latter for their selenium content), flax seeds (grind them and use the meal in oatmeal, in smoothies, etc.).

 

[trish k]

i have fish oil caps in a pill box that go with me everywhere. i use them if i don't get my oil in for the day. i like egg white omeletts in the am and i use a couple of tsp of olive oil in the pan for this. i also have a can of almonds that i carry in my lunch box that my goal is to have a can a week of. about 10 two times per day.