Fats in cooking oil

http://www.healthgoods.com/education/health_information/Healthy_Beat_Program/fat_and_cardiovascular_system.htm

It is recommended that a diet of 1200 calories should consists of not more than 40 grams of fat(13 gram of saturated fat). I am taking in at 60grams a day on average. The main source of fat comes from cooking oil. Time to figure out way to reduce the amount of oil I used for cooking and maybe buy a new non-stick wok for frying. A sad thing about non-stick coating on the wok is that it is cancer creating when ingested. Well well well... what do we do when one change or another will create a negative effect on our health?

Just how many types of cooking oils are there? I should do a detail read up on cooking oil, healthy and unhealthy ones.

Are there any guidelines on estimating how much cooking oil to use for stir fried vegetables? How much fats in a snack is too much?

Sadly, processed food and resturant food are just too high in fats. I guess it is either food sticking to the pan or faster turnout of meals.

Dividing the meals

Today's weight : 144 pounds.

3 small meals and 2 snacks a day.

For breakfast, I have a pear or apple or both, the big varieties, not the small ones. Then if I get hungry before lunch, I will have another fruit, a papaya or melon.

For lunch, I have cereal and milk, if no one is cooking. Or just rice with lots of vegetables. For the afternoon snack, I have a glass of diluted fruit juice. Or some nuts.

At dinner, it is lean protein and lots of vegetables again.

I have 3 servings of vegetables per meal. The carbo or protein portion only make up 1/4 of my meal.

I fill up my plate with vegetables first, leaving only a small space for my carbo or protein. In doing so, I am reducing the amount of carbo in my meal. It was in my initial plan to take more protein than carbo. But I can't fit the additional protein with my daily calories intake range. Rather, I am aiming for equal portion of carbo and protein in my present diet.

Reading : NONSENSE DIETS

http://www.second-opinions.co.uk/nonsense_diets.html
This is a very interesting article on diet myths and why modern diet fails. I need to measure the amount of fat that I take in everyday. But it is hard to measure how much fat are there in all the food that we eat.

According to http://findarticles.com/p/articles/mi_m0675/is_n3_v15/ai_19408662:
About 45 to 65 grams (oil) a day for active women, and 50 to 70 grams a day for active men. That sounds like a lot.

So far, my diet is still high in carbohydrates despite eating not eating rice. My main source of carbohydrates are sugar in fruits. hmm I don't intend to reduce my fruit intake. Should I increase my protein and fat intake?

Looking at this http://findarticles.com/p/articles/mi_m0813/is_n1_v16/ai_7378307/pg_1,
"But when Yost gave fat to the formerly-obese women, their LPL soared far above already-high starting levels.(7) "If you present fat calories to a formerly-obese body, the first thing that happens is that the fat is packed into cells for storage," she explains. "These bodies are preferentially pulling fat calories out for storage.""

This means that the fat that I take in will be stored in my fat cells rather than being used to dissolve oil-soluble vitamins? In this case, does it means that obese people does not absorb oil-soluble vitamins like Vit A etc well?