How Much Oil Should a Family of Four Buy? Health-Friendly Guidelines and Budget Tips

How Much Oil Should a Family of Four Buy? Health-Friendly Guidelines and Budget Tips

When planning a monthly budget, families often spend a significant amount on cooking oil and ghee. While these are essential for taste, overconsumption can increase the risk of heart disease and stroke. According to gastroenterologist Dr. Pal Manikam, the key question is not whether oil or ghee is healthier, but how much of it should be consumed.

Recommended Monthly Quantity for a Family of Four

Dr. Pal advises that a healthy adult should not consume more than 500 ml of oil or ghee per month. For a family of four, this translates to a total of 2 litres per month. Exceeding this amount may contribute to weight gain, belly fat, and a higher risk of lifestyle-related diseases.

This guideline also applies when purchasing ghee. If your oil or ghee supply runs out before the month ends, it may indicate overconsumption, which could increase the risk of health issues.

Health-Friendly Oils

Sunflower oil, sesame oil, and canola oil are rich in healthy omega-3 and linoleic acid (omega-6) fatty acids. However, consuming linoleic acid beyond 10% of daily energy intake can cause inflammation, which contributes to heart disease.

Ghee in Moderation

Ghee is also a good source of healthy fats, but like oil, exceeding 10% of daily energy intake may lead to similar health risks.

Special Considerations

For individuals with excess belly fat, it is especially important to limit oil and ghee consumption. Dr. Pal recommends that such individuals restrict themselves to 500 ml per month to maintain health.

While these guidelines are suitable for healthy adults, children, the elderly, or individuals with heart conditions should consult a doctor before adjusting their oil and ghee intake.

Summary:

• Per adult: 500 ml oil/ghee per month
• Family of four: 2 litres per month
• Choose healthier oils like sunflower, sesame, or canola
• Avoid exceeding 10% of daily energy intake from fats

Disclaimer: This article is based on general health guidance and publicly available sources. For personalized dietary advice, consult a certified healthcare professional.When planning a monthly budget, families often spend a significant amount on cooking oil and ghee. While these are essential for taste, overconsumption can increase the risk of heart disease and stroke. According to gastroenterologist Dr. Pal Manikam, the key question is not whether oil or ghee is healthier, but how much of it should be consumed.

Recommended Monthly Quantity for a Family of Four

Dr. Pal advises that a healthy adult should not consume more than 500 ml of oil or ghee per month. For a family of four, this translates to a total of 2 litres per month. Exceeding this amount may contribute to weight gain, belly fat, and a higher risk of lifestyle-related diseases.

This guideline also applies when purchasing ghee. If your oil or ghee supply runs out before the month ends, it may indicate overconsumption, which could increase the risk of health issues.

Health-Friendly Oils

Sunflower oil, sesame oil, and canola oil are rich in healthy omega-3 and linoleic acid (omega-6) fatty acids. However, consuming linoleic acid beyond 10% of daily energy intake can cause inflammation, which contributes to heart disease.

Ghee in Moderation

Ghee is also a good source of healthy fats, but like oil, exceeding 10% of daily energy intake may lead to similar health risks.

Special Considerations

For individuals with excess belly fat, it is especially important to limit oil and ghee consumption. Dr. Pal recommends that such individuals restrict themselves to 500 ml per month to maintain health.

While these guidelines are suitable for healthy adults, children, the elderly, or individuals with heart conditions should consult a doctor before adjusting their oil and ghee intake.

Summary:

• Per adult: 500 ml oil/ghee per month
• Family of four: 2 litres per month
• Choose healthier oils like sunflower, sesame, or canola
• Avoid exceeding 10% of daily energy intake from fats

Disclaimer: This article is based on general health guidance and publicly available sources. For personalized dietary advice, consult a certified healthcare professional.