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How to cut the sat fat

Here's some tips on how you can lower the saturated fat in your diet:

Only occasionally eat biscuits, cakes, pastries, snack foods (including chocolate) and fried take-away foods.
Use a small amount of a monosaturated or polyunsaturated table spread instead of butter. Try avocado, hummus or low-fat mayonnaise as a tasty spread.
Replace full-fat dairy products with reduced or low-fat versions.
Replace fatty cuts of meat with lean cuts, and only occasionally eat sausages, salami, bacon, other smallgoods, devon and other luncheon meats.
Use mono and polyunsaturated oils in your cooking (see Fat facts for examples).
Have tomato and vegetable-based pasta and rice sauces instead of cream ones. Use trim milk or evaporated trim milk instead of cream, and low-fat yoghurt instead of sour cream.
Grill or shallow-fry foods in poly or monounsaturated oils rather than deep-frying or roasting in fat.
Add low-fat natural yoghurt, ricotta cheese, a little olive oil or table spread to vegies instead of butter or cheese sauce.
Eat more unsalted nuts, such as almonds, walnuts and pecans - they're high in unsaturated fat, and are also a good source of fibre. But remember, nuts are high in total fat.