Adding raw and cold-dressed dishes to the dinner table can reduce oil intake
Background: Beijing will promote small oil jugs with measurement scales in households to help residents control their daily oil consumption and spread knowledge about healthy oil limitation. According to the "Chinese Residents' Balanced Dietary Pagoda" formulated by the Chinese Nutrition Society, experts recommend that adults should not consume more than 25 grams of oil per day. However, the oil consumption in most households far exceeds this standard.
The "Chinese Residents' Balanced Dietary Pagoda" recommends that adults should not consume more than 25 grams of oil per day. How much is 25 grams of cooking oil? If you measure it with a common white porcelain spoon from home, it's about two spoonfuls.
To reduce oil intake, in addition to using a measuring oil jug, changing cooking methods can also have an immediate effect. Wang Yi, Director of the Nutrition Department at Guang'anmen Hospital under the China Academy of Chinese Medical Sciences, suggests that there should be at least one or two raw dishes and cold-dressed salads on the table for each meal. This not only fully preserves the nutrients in the food but also reduces oil consumption.
Director Wang says that when cooking at home, it is best to eat raw vegetables whenever possible and blanch them in water instead of frying them. For example, cucumbers, tomatoes, and bell peppers can be washed and eaten raw directly; bitter melon and the heart of Chinese cabbage can be cold-dressed with a little seasoning after being eaten raw; while spinach and bean sprouts can be quickly blanched in boiling water, cooled down, and then eaten as a salad.
In addition, using cooking methods that require less oil, such as steaming, boiling, and stewing, also helps to reduce oil consumption. Of course, to have a healthy diet, reducing the frequency of dining out is also an important part of reducing oil intake.