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* Avoid butter. Buy skimmed or semi-skimmed milk and low-fat yoghurt.

* Include fish in your diet three times a week, (especially ocean fish).

* Buy skinless chicken, lean meat, and physically remove visible fat.

* Remove butter and margarine from your cooking methods. Instead cook with olive, sunflower or soya bean, rape seed, peanut, or sesame oil.

* Include pulses such as dried or canned beans in at least two meals every week.

* Make vegetables and bread, cereals, rice, and pasta, the major part of every meal.

* Eat only one take-away meal a week.

* Seriously reduce eating cakes, pastries, biscuits, chocolate and crisps to no more than one occasion in a week.

* Make up your own salad dressings using extra virgin olive oil, or use wine or cider vinegar or lemon juice with a little pepper and mustard as a healthier alternative.

* If you must snack, then snack on fresh fruit or nuts.

Tags: fat, saturated fat, fight fat, tips to fight fat

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