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For 1 tablespoon cooking oil, substitute 1 tablespoon olive oil, canola oil, or coconut oil, or replace half the amount of oil for mashed bananas in baking and adjust as needed. continue reading below. Vegetable Oil Substitutes. For 1 cup vegetable oil, substitute 1/2 cup applesauce or fruit puree.
1 Replace fats high in omega-6 oils, such as sunflower oil or corn oil, with fats higher in monounsaturated fats, such as olive oil or canola oil, which do not disrupt the formation of EPA and DHA. 2  Eat plenty of leafy green vegetables.