by Kimberly A. Smith

Created on: July 01, 2008   Last Updated: October 01, 2008

Creating low fat dishes for your family can be a challenge. Many recipes require some sort of fat for flavor or to prevent sticking. Choosing the right fat is an important first step to creating healthy, delicious meals. Olive oil is high in monounsaturated fats, which means that it is an excellent choice to promote the health of your heart. Olive oil can also help prevent cancer and lower cholesterol. However, it is also important to pay attention to portion sizes. There are ways to incorporate olive oil into a low-fat diet. Overdoing it on healthy oils can still lead to weight gain. Use these simple tips in order to use olive oil to its best effect.

Flavor of Oil

When you are looking to limit your oil use, purchase a high quality olive oil with a strong flavor. This way, you will only need a small amount to get the taste of the oil on your food. Extra virgin olive oil is made from the first cold press of the fruit. It has a lower acidity and great flavor. A regular grade olive oil is often heat or chemical pressed, and has a higher acidity level. A small drizzle of high quality oil will do much more for your food than a huge amount of lower-quality oil.

Portion Control

Make sure to measure your oil. Many people pour on far more than they think. Each tablespoon of olive oil has approximately 120 calories and fourteen grams of fat. Until you are comfortable with serving sizes, make sure to measure out the amount that you are interested in eating. Another way to control portions is to purchase a mister. These devices look like cooking spray cans, but you can add your own healthy oils. When you want to use olive oil in a pan, you can use a spray or two instead of pouring in oil. This will naturally control your portions and keep your cooking low fat.

Uses and Recipes

There are plenty of ways to use olive oil in your food. You can make a light and tasty salad dressing by combining olive oil, lemon juice, and fresh herbs. You can also use your favorite vinegar instead of lemon juice. These tasty dressings are wonderful with healthful salads or fresh vegetables.

You can also brush olive oil on vegetables or meat before you cook them. Only give your food a light coat or you will be adding more fat that you intend. Rubbing a potato with oil before you bake it makes the skin crisp and delicious. The skins are full of fiber which is necessary for a heart-healthy diet. Olive oil, and other monounsaturated oils, can be used in place of butter in a variety of recipes. However, the measurements will not translate exactly the same.

Olive Oil Storage

Make sure to store your olive oil properly to ensure a long shelf life. Olive oil will do best in a cool, dark environment, which is why most of them come in bottles that are darker in color. Make sure the cap is tightly secured. Higher grade olive oils should not be refrigerated, because condensation can build up inside the bottle.

Olive oil does not need to be avoided in an overall healthy and low-fat diet. The monounsaturated fats present in olive oil are just what your body needs. Make sure to pay attention to portion sized and buy great quality oil, and it is an excellent addition to your diet. Try creating low fat recipes with just a hint of olive oil. It is a healthy alternative to saturated and trans fats.

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