Eating Smart at Home

Food labels

  • Avoid ‘double’ seasoning, for example, marinating with salt before cooking and then adding more during cooking
  • Control your portion by eating from a smaller plate/bowl
  • Flavour food with herbs and spices such as onion, garlic, ginger, chilli, pepper and turmeric to reduce the need for salt and sauces
  • Go for lower fat cooking methods like pan-fry, bake, grill or steam; instead of deep-fry
  • Go for more fresh ingredients instead of processed ingredients such as canned food, processed meats and preserved food
  • Go for products with lower saturated fat content (e.g. lean meats, skinless poultry, low fat/reduced fat dairy)
  • Include fish in your meal at least 2 times a week
  • Taste before seasoning
  • Use the Heart Smart Eating Plate as a guide for a healthy and balanced diet
  • Choose healthier cooking oils with a lower saturated fat content and use in moderation

Recommended oil for cooking
Oils used during cooking helps to enhance the smell and taste of food. There are many types of “good” unsaturated fats that are suitable for cooking. Knowing the taste profiles and smoke points of different oils will help you to select one that suits your needs.

Smoke point
Smoke point refers to the temperature at which the oil starts to break down and burn, producing smoke and an unpleasant taste. Heating up oils beyond their smoke points and reusing oils repeatedly may create free radicals that are harmful to the body, such free radicals may be also be carcinogenic.

Oils with moderately high smoke points are suitable for drizzling or low to medium heat cooking such as sautéing or light stir-frying.

  • Olive (extra virgin olive oil is not suitable for use in cooking)
  • Avocado
  • Corn
  • Canola
  • Sunflower

Oils with high smoke points are suitable for high heat cooking such as pan-frying and deep-frying.

  • Peanut
  • Rice bran
  • Soybean

Disclaimer: The content on this page is for information only, it is not meant to substitute direct medical advice from your doctor or clinician.

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