Eat a handful of nuts or oily seeds daily
Everyone needs moderate amounts of fat in the diet.
- The daily requirement of unsaturated fat can be met by the consumption of cashew nuts, peanuts, kottang, pumpkin seeds, gingelly (sesame), and avocado.
- Eating a handful (on average 30g) of nuts and oily seeds is helpful to achieve the required amounts of monounsaturated fats and are healthier options of fat.
- Scraped coconut, coconut milk, and oil are commonly used in the Sri Lankan diet.
- An average family of five can use;
– milk from one medium size coconut or
– scraped and pounded coconut from half of a medium-size coconut and,
– 1-3 servings (one serving equal to 1 teaspoon or 5ml/g) of coconut oil per day.
- Coconut and coconut milk can be added to food to increase the energy density of the diets of children, adolescents, pregnant and lactating mothers.
- Scraped coconut is preferred over coconut milk and oil as it has fibre.
- Though coconut oil mainly contains unhealthy saturated fatty acids, the risk of formation of trans fat is less. Therefore, it is more suitable for deep frying.
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