Cook with less fat

You can reduce your fat intake by making a few sensible changes to the kinds of foods you choose (rather than the quantity), such as:

• Skim fats off sauces, soups, canned soups and stews. Refrigerating after cooking will allow you to remove hardened saturated fats. Add vegetables later to prevent them from absorbing excess fat.

• Use monounsaturated or polyunsaturated oils instead of butter or animal fats in frying.

• Roast, bake or grill on a rack or grid to drain fats.

• Baste with unsaturated fats, tomato juice, fruit juice, lemon juice, wine or low-fat marinade.

• Don't cook with discoloured oils.

• Make gravy from pan juices after fat has been removed.

• Use unsaturated oils and margarine when baking and frying.

• Use skimmed milk or low fat yoghurt in creamed soup and sauces.

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