Wondering which oil to keep in the kitchen? Begin with the type of fat and the meal you are making. A blanket warning about all vegetable oils does not give you much help with either decision.
What matters about the type of fat?
Australian dietary guidance recommends replacing foods high in saturated fat with choices containing mainly unsaturated fats. Coconut oil is high in saturated fat; olive and canola oils provide monounsaturated fats. NHMRC — Australian dietary guidelines; NHMRC — Fat.
The guidance also includes polyunsaturated fats among the fats to choose in place of saturated fats. It does not recommend avoiding that entire group. NHMRC — Fat.
What will you use it for?
Think about the recipe and flavour you want. A bottle for a salad dressing may have a different role from an oil you use in a frying pan.
- Check the label for the intended cooking use and storage directions.
- Choose a pack size you will use rather than buying more than you need.
- Keep the oil in its labelled container so those instructions stay available.
- Follow the recipe and the manufacturer’s guidance for the cooking method.
These practical checks are more useful than treating one oil as suitable for every temperature or every meal.
Put it into a meal
Try a little olive oil in our lentil bolognese, or make the dressing for salmon with avocado and lentils.
If food restrictions for a child’s skin are your concern, our eczema guide and children’s eczema and food article explain the questions to bring to a clinician.
The clinic’s initial naturopathy consultation includes dietary and lifestyle review. Bring your questions and any existing care plan. Melbourne Wellness — Services.
Discuss suitability at a consultation.
Sources
Read 15 October 2026. Clinical sources support the adjacent general information; clinic links verify the advertised appointment menu.
- NHMRC — Australian dietary guidelines — Australian dietary guidance; accessed 2026-10-15.
- NHMRC — Fat — Australian dietary guidance; accessed 2026-10-15.
- Melbourne Wellness — Services — current clinic facts; accessed 2026-10-15.
