How Cooking Mistakes Can Derail Nutritional Goals

2. Oils aren't universally bad

Oil isn't just for deep fryers. Many cooking techniques utilize oils, and you can use them without consuming too much saturated fat. Avoid hydrogenated or tropical oils, such as coconut or palm, and substitute nontropical oils for solid fats, like butter, margarine, and lard, in recipes. Choose oils with high smoking points, including canola, safflower, avocado, corn, and soybean oil, for cooking. Olive and nut oils with low smoking points work well in uncooked dressings or dips.