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How much olive oil do you use?



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MOTHERBOARDER
Posts: 5,306
1/13/13 10:57 A

on average 2TBS daily



-VIXEN-
SparkPoints: (21,006)
Fitness Minutes: (2,531)
Posts: 821
1/13/13 10:42 A

I aim for 1200 calories a day and I can't imagine 240 of the coming from olive oil. I just add small amounts when needed.



DIETITIANBECKY
Posts: 26,385
1/13/13 9:40 A

I didn't see the article---but it is not providing the complete story and is misleading.

For heart health:
no more than 35% of your calories should come from fat
no more than 10% should come from saturated fat
the remaining should be poyunsaturated or monounsatured...this is your olive oil. Other oils that are also good: corn, soybean, sunflower, safflower, etc.

So if you plan to use the olive oil---it should be to replace other highly saturated fats in your diet: butter, stick margarine, animal fats, fat in cheese, milk, etc. The olive oil should not just be added onto your diet---it must be a substitute.

Dietitian Becky



MRSAND
Posts: 779
1/13/13 9:08 A

Thank you all for your responses. Getting 240 calories from 2 little tablespoons every day was out of my comfort zone. But I did it yesterday without blowing my nutrition out of proportion, I didn't miss snacking on my cheese like I thought I would and I wasn't hungry at any point! No question that OO is a much better fat source than cheese so I'm going to make this modification permanent. Thanks again! Mary



WATERDIAMONDS
Posts: 14,301
1/13/13 7:08 A

I typically eat 1T olive oil/day with nut butters making up the rest of my fat calories



N16351D
Posts: 2,349
1/13/13 3:14 A

I use as much olive oil in my cooking as the recipe calls for or that I want to use.



APPRIL
Posts: 2,236
1/12/13 10:48 P

Read about red palm oil. It is even healthier than olive oil and red palm oil can be used at high heat.




MEG-NATALIA07
Posts: 679
1/12/13 10:21 P

Extra Virgin Olive Oil for sautes and anything I can...
Light Virgin for baking (has a much milder flavor).



KRISTEN_SAYS
SparkPoints: (73,255)
Fitness Minutes: (34,470)
Posts: 5,088
1/12/13 7:54 P

Thank you so much! You're too sweet :)



MRSAND
Posts: 779
1/12/13 6:50 P

Thank you Kristen! That is so good to know.

Congratulations on achieving your goals! Very impressive and inspiring that you have done this at such at young age! You should be very proud of yourself. emoticon

Mary



KRISTEN_SAYS
SparkPoints: (73,255)
Fitness Minutes: (34,470)
Posts: 5,088
1/12/13 4:58 P

Yesterday I used 2 tablespoons of olive oil plus 1.5 tablespoons of natural PB. Most days 30-40% of my calories come from fat (normally 60-75 grams daily). Healthy fats mostly, so I don't worry about it too much.



MRSAND
Posts: 779
1/12/13 4:06 P

Hi all,

Just read an article that 2 tablespoons of olive oil per day decreases risk of cardiac disease by 44% and provides a whole bunch of other benefits.

Thinking about trying to jump on that train but 240 calories from olive oil seems like a lot. I think I can cut out my dairy fat and most of my animal fat. But I don't think I want to cut out fat from nuts, avocados, salmon, etc. So my fat intake will probably go to 35% (or more some days) of my calorie intake.

Does anybody out there use 2 tablespoons of olive oil per day?

Any Mediterranean diet folks out there? I think that is 35 - 40% calories from good fat - mostly olive oil.

Any feedback greatly appreciated!

Cheers,
Mary



 
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