Choosing the right oil is essential for maintaining a balanced plate.
In our pursuit of healthier living, we frequently avoid fats, fearing their negative impact on health. Phrases like ‘Fat-Free’, ‘Zero Fat’, ‘No Fat’ often catch our attention. However, we may overlook the crucial role fats play in our body’s functioning.
Recognizing this, the ICMR-National Institute of Nutrition introduced the ‘My Plate’ concept in 2018. This concept serves as a guiding light, helping individuals make informed nutritional choices for a balanced and healthy life.
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‘My Plate’: A Blueprint for Balanced Nutrition
The ‘My Plate’ concept offers a visual depiction of the foods essential for meeting our daily calorie requirements. According to this model, a balanced meal should typically consist of 20-30% fats or oils, 10-15% proteins, and 50-60% carbohydrates, complemented by a serving of buttermilk or curd to ensure dietary completeness.
These proportions have been carefully crafted by considering the Recommended Dietary Allowances (RDA) and analyzing the dietary patterns of individuals in India.
Incorporating healthy oils into our diet is a fundamental aspect of the ‘My Plate’ philosophy. Oils serve as a primary source of fats, playing vital roles in cellular metabolism, energy provision, and the absorption of fat-soluble vitamins. It’s essential to note that not all fats are detrimental; certain oils contain unsaturated fats, often referred to as “good fats,” which offer various health benefits. Examples include rice bran oil, safflower oil, olive oil, sunflower oil, soya oil, peanut oil, and other vegetable oils.
Conversely, oils high in saturated fats, such as palm oil and palm kernel oil, should be consumed sparingly or avoided altogether. Instead, emphasis should be placed on oils with a balanced composition of unsaturated fats, including monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA). These fats can help elevate levels of good cholesterol, mitigate insulin resistance, and lower the risk of cardiovascular diseases.
According to the American Heart Association (2018), MUFA and PUFA have demonstrated the ability to reduce unhealthy cholesterol levels and diminish the likelihood of heart ailments.
Making a Significant Difference: Utilizing Nutrition Labels to Make Healthier Decisions
It’s a beneficial practice to scrutinize the nutritional labels of oils and food items to comprehend the types of fats they contain. By opting for healthier oils in recipes that typically call for less nutritious options, we can introduce a better balance of unsaturated fats.
Remaining conscious of our dietary selections and using ‘My Plate’ as a guideline can yield significant long-term health advantages, steering clear of trendy or gimmicky diet trends.
Selecting the appropriate oil holds significant weight in achieving a well-rounded diet and promoting a healthier lifestyle. The ‘My Plate’ principle, advocated by the ICMR-National Institute of Nutrition, empowers individuals to make educated choices about their nutrition, guiding them toward improved overall well-being. Let’s embrace the benefits of healthy fats and dispel misconceptions, enjoying a life enriched with nourishing nutrition and vitality.