Oil: How to Avoid Hundreds of Calories

Want to know a simple way to add a lot of calories to your diet? 

Oil!

In fact, the number one source of calories in the U.S. diet second only to refined grains like white flour, is… you guessed it, oils. 

I’m going to assume none of you are looking to add extra calories to your diet – unless you’re trying to gain weight for some reason – but that’s exactly what oil is: an easy way to add calories and gain unwanted fat.

Countless studies have shown that when we consume oil our bodies turn it into fat and stores it in all the places we don’t want it to like our stomach, thighs, and even organs.

Amount of calories in common oils

• There are 119 calories in a single tablespoon of olive oil.

• There are 120 calories in a single tablespoon of canola oil.

• There are 117 calories in a single tablespoon of coconut oil.

Amount of calories in common dressings and dipping oils

But what about salad dressings and dipping oils? You’d be surprised how many calories are in your favorite oil-based salad dressings.

• Caesar Dressing contains 64 calories per tablespoon. 

• Greek Dressing contains 70 calories per tablespoon.

• And Pesto contains 69 calories per tablespoon.

And a typical serving size of dressing is four tablespoons. So, that Greek salad you order contains 280 calories in dressing alone.

But if you’ve followed me for any time at all, then you know I don’t advocate calorie counting. However, I do want you to be aware of where calories might be sneaking their way into your daily eating.

Oils are one of those sneaky culparates. I’m not about the complete elimination of your favorite. But there are ways to enjoy it without allowing it to throw you off track. 

So, let’s talk about ways to limit or reduce oils.

How do you reduce oil consumption?

• Use water when cooking vegetables

• Substitute balsamic vinegar instead of dressing

• Ask for salad dressings on the side

• Use less oil