Fat is not a four-letter word

It is recommended for a healthy diet that you consume no more than 15 per cent of your calories as fat, and of those, only 11 per cent should be saturated. One gram of fat equals nine calories. If the calculations seem complicated, this might help: For every 1,000 calories you eat, you should have no more than 35 grams of fat.

To make this a little easier, here are some suggestions for cutting back on saturated and polyunsaturated fats, while substituting some healthy monounsaturates:

• Choose leaner cuts of meat and trim the fat off before cooking it.
• Keep your portions small. Three ounces of beef, chicken or pork (about the size of a deck of cards) should be the limit.
• Replace meat with fish a couple of times a week. Steam or grill fish rather than frying it.
• Choose skinless chicken breast or turkey breast.
• Drink skimmed milk.
• Eat less cheese, and choose low-fat varieties.
• Eat low-fat yoghurt and substitute it for cream in cooking, dips and sauces.
• Serve vegetarian meals that focus on grains and legumes several times a week.
• Use olive oil in salad dressings and stir-fries.
• Limit cakes, biscuits and pastries and go for things like wholewheat breads and low-fat crackers instead. This will also increase your intake of complex carbohydrates.
• Build your meals around vegetables and grains and use meat as the condiment. This will not only keep your fat in check, but will help you avoid over-consuming protein.