Salad, sautéed vegetables and grilled chicken look light. But if they were made with a generous drizzle of oil, the plate can have 200 or 300 kcal more than you think.
The oil math
One tablespoon of oil or olive oil has about 120 kcal. The "drizzle" many people pour into the pan or over salad is often two or three tablespoons. Olive oil is good for your heart, but it's still very calorie-dense.
Where it hides
- Stir-fries and rice cooked with lots of oil.
- Salads dressed without measuring.
- Restaurant dishes, which often use more fat for flavor.
- Fried and breaded foods, which soak up oil.
How to use less without losing flavor
- Measure with a spoon instead of pouring straight from the bottle.
- Use a spray or a brush to grease the pan.
- Season with things that have no calories: lemon, vinegar, herbs, garlic, pepper and mustard.
- Bake, grill or steam instead of frying.
- At restaurants, ask for dressing on the side.
In BoraIn the plate photo, the app warns that oil and sauces are hard to see. When in doubt, pick the bigger portion before logging.
This content is for information only and doesn't replace advice from a doctor or dietitian.
