To assist you in reducing the overall fat content of your diet:

• When you are shopping, remember to compare food labels to choose foods with less fat. Choose dairy substitutes with less or no fat
• Before preparing meat and poultry, remove all the excess visible skin
• Include more vegetables and beans into your cooking
• Swap Frying or Roasting your food with grilling, baking, roasting or steaming them
• To manage the amount of oil you use, measure it with a teaspoon or use an oil spray.
• Choose leaner, lower-fat meats when choosing your meat or poultry
• Try low-fat spreads like those made with olive or sunflower oils.

Saturated fat is found in:

• Ghee, butter, lard, coconut oil and palm oil
• Cakes
• Biscuits
• Milkshakes
• Fatty cuts of meat
• Sausages
• Chocolate and chocolate spreads
• Cured meats like pancetta, salami, chorizo
• Cheese
• Pastries, such as pies, quiches, sausage rolls and croissants
• Sour cream and cream
• Ice cream
• Bacon
• Coconut cream and coconut milk

To cut the saturated fat in your diet, make the following substitutions: