Usually, a family resolution for healthy eating in an Indian home starts with the idea of avoiding some of the traditional Indian dishes that need frying like parantha, puri, halwa, dal makhani, fish fry, etc. But do you know more than refraining from fried food at home, it’s the selection of the right cooking oil, it’s proper usage, and correct storing that matters where healthy cooking at home is concerned.
India’s top dietician and nutritionist, Avni Kaul, shares that instead of saying no to traditional food, it’s necessary to select the right cooking oil, store it properly, and eat moderate portions along with a balanced daily diet – that can help us stay healthy. Nutritionist Avni Kaul further adds that the Indian kitchen usually misses an important aspect of healthy cooking which is selecting the right cooking oil and storing it properly. In today’s blog, Ms Kaul shares some important tips on how to select the right cooking oil and how to store it at home for healthy cooking.
Manufacturing Date – Usually, people never check the manufacturing date of cooking oil before buying believing that it does not matter.
Cooking oils have a tendency to oxidize which damages their basic properties and reduces their micronutrients. The longer the cooking oil gets exposed to air, the poorer its quality will be and the food cooked in it will be less healthy too. Therefore next time when you go for a monthly grocery shopping, check the manufacturing date and buy oil of the most recent manufacturing date.
Don’t Bulk Purchase – Since cooking oil gets oxidized with air, avoid buying oil in bulk just because it may be economical. If your monthly consumption of cooking oil is 2 litres, buy just that quality at a time.
Never Store Cooking Oil in an Open Container – At home make sure the cooking oil does not come in direct contact with air. Store it in airtight containers only and keep them in cool, dark places.
Avoid Overheating – When cooking oil is overheated, it loses its nutrients and starts to discharge unhealthy chemicals. Therefore, never let the cooking oil smoke which signals that it has started burning.
Do Not Reuse/Reheat the Oil – A lot of time people reuse leftover oil. Never do that because reheated oil not only has lost all its nutrients, it also discharges unhealthy chemicals in the food. Instead, develop a cooking habit of sautéing or pan-frying your food instead of deep-frying. This will also help you and your family consume a lesser amount of oil.
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Avni Kaul is a leading Dietitian & Nutritionist in Delhi NCR and the Founder of Nutri Activania. She holds a Master's Degree in Food and Nutrition from the University of Delhi and is a Certified Diabetes Educator from Project Hope and the International Diabetes Federation.
Her extensive experience includes serving as a Leicester Mamma's Ambassador, trained in Lactation Counselling with the NHS, United Kingdom.
Ms. Kaul specializes in key areas such as Infant and Young Child Feeding Practices, Pre- and Post-natal Diets, Fat Loss, Muscle Gain, and Holistic Health and Nutrition.
Nutri Activania, founded by Avni Kaul, a leading Dietitian & Nutritionist in Delhi & NCR. Offers personalized, science-based nutrition guidance for holistic health, wellness, fat loss, and nutrition.