Pure coconut oil has the colour of clear water. It smells sweet and has a distinct flavour. It is ideal to use unadulterated coconut oil for cooking. Virgin and organic coconut oils can be used.

• An adult shouldn’t consume more than 15 gms of coconut oil.

• A healthy individual can consume up to 4 tea spoons of coconut oil daily.

• Do not pour coconut oil from the bottle directly into the vessel for cooking. Instead measure the oil to regulate the quantity of oil used for cooking.

• While deep frying in coconut oil, it is ideal to take out the food item before the oil smokes.

• More quantity of oil is required to fry food. Steaming and baking are healthier ways of cooking.

• Measure oil to control the usage of oil while cooking.

• Do not reuse oil which has already been used to fry food.

• It is ideal to use sunflower or rice bran oils which have high smoking point to fry foods.

• Do not mix fresh oil in already used oil for cooking.

• Vanaspati which is commonly used to make fast food and snacks may adversely affect your health. It is advisable to avoid Vanaspati while cooking at home. Fast food and unhealthy snacks should be consumed in limited portions.

• Buy those edible oils which are labelled ‘unadulterated’ on its packets.

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