When it comes to healthy eating, preparing meals at home is always a smart choice because you can control how much salt and oil you use.

Oils are pure fat, which is an essential nutrient our bodies need to to use energy and absorb vitamins — but it also means they're calorie-dense.

Cooking oil can be a healthy part of a balanced diet, but moderation is key. And it's easy use more than the recommended serving size (one tablespoon), especially when measuring with your eyes while pouring and drizzling.

If you’re watching calories, there's no need to skip oil — in fact, many cooking oils are rich in fats that can keep you feeling full and aid with weight management.

TODAY.com previously spoke to Angel Planells, registered dietitian nutritionist and spokesperson for the Academy of Nutrition

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