How much oil is appropriate for a balanced diet every day

According to the recommendations of the "Dietary Guidelines for Chinese Residents (2022)", under the premise of a balanced diet for healthy adults, the optimal range for cooking oil is 25 to 30 grams per day. When converted into a white porcelain spoon we use daily, it is exactly the amount of 2 to 3 spoons. If an oil-control pot is used at home, a family of three pours out 75 to 90 grams of oil in advance every day, and uses this for all cooking that day, and basically does not exceed the limit.

Some people may think that oil is a scourge and the less you eat, the better, but that’s really not the case. I met a girl two years ago who ate boiled vegetables without adding a drop of oil in order to quickly lose weight. After eating for three months, most of her hair fell out and her skin was so dry that her aunt postponed it for more than half a month. She went to the nutrition department of the hospital for a checkup. The doctor said that the intake of essential fatty acids was insufficient and the fat-soluble vitamins A, D, E, and K could not be absorbed, which was why these problems occurred. After all, oil is not a bad thing. Our cell membrane synthesis and hormone secretion are inseparable from it. It is definitely impossible not to eat it at all.

Of course, there are different voices now. For example, supporters of the ketogenic diet feel that the recommended amount of 25 to 30 grams is too conservative. They advocate that fat should account for more than 70% of the energy supply, and the daily cooking oil consumption can even reach more than 50 grams. However, this model is currently only recommended for people with specific treatment needs, and it must be carried out under the full guidance of professional doctors or nutritionists. If ordinary people blindly follow the trend, it will easily lead to abnormal blood lipids and increase the burden on cardiovascular and cerebrovascular diseases.

You may not have the idea at ordinary times, but when we go out to eat a heavy hot pot or barbecue, the amount of oil used in a single meal may exceed the recommended amount for two or three days. The layer of oil floating on the bottom of the red oil pan, the seasoning oil repeatedly brushed on the skewers, the sesame oil and sesame sauce in the dipping sauce are all invisible oils, and you will overeat it without realizing it. When my family didn't pay attention to oil control before, the two of us could eat almost two liters of oil a month. Later, I changed to an oil-control pot. Every time I cook, I calculate the amount per head, and use steaming, boiling, and cold cooking methods. At the end of the cold dishes, half a spoonful of sesame oil is enough to make them fragrant. Now, I can't use up even one liter of oil a month. During my physical examination last year, my previously high low-density lipoprotein also returned to the normal range.

In fact, there is no need to stick to the 25-gram line. If you want to exercise and consume a lot that day, it doesn’t matter if you add three to five grams more. If you have high blood lipids and a large body weight, it’s okay to add a few grams less. It is best to suit your physical condition.