If I cook zucchini in 2 tbsp of olive oil, and then some of the liquid stays in the pan, how much do I count for Fitday? Because some of the liquid that stays in the pan could also be water released from the zucchini. Also, the same goes for eggs. If some stays in the pan, do I count the whole thing when I'm adding Fitday? I know when I put one tbsp on my salad I'm eating it all, but when I'm cooking with it, I'm not.

And while we are on the subject, how much oil do you cook with? Am I using too much? I bumps up the calories so fast!

If I use a tbsp oil to cook with and it seems the majority is in the pan after cooking I normally assume its 1.5-2tsp of oil used.

You can measure after cooking to try and be more precise.

I approximate and to be on the safe side I put down 1 teaspoon (when frying)

Yvonne, one teaspoon is almost nothing... Don't veggies burn with so little oil? Do you add some water, too?

Allrecipes.com uses 10% in some of their recipes for Oil Retention by Starches. So, if Deep Fried starches only retains 10%, I'd say Zucchini retains alot less than even that. Starches seem to retain alot of oil compared to other foods. That's likely why meats are breaded, before frying. To err on the side of too much, I usually go with 10% for everything. 10% of 2 Tbsp is 0.2 Tbsp or 0.6 tsp.

Thanks. I was adding the whole thing and my fat percentages were looking really good. If I'm actually not eating all the oil that I'm cooking with, does this mean I need to eat add more fat to my meal?
Sorry for making such a complicated thing out of this.
Thanks.