The recommended daily fat intake is 40-60 grams, but look how much the items on this page contain. We should aim for foods with a fat content of less than 10g fat/100g food.

Fruit and vegetables

It tasts so good, but the smooth avocado has a whopping 41.5g fat per avocado. Did you know that a scoop of hot chips contains 34.9g fat (mostly saturated)?

Watch out for a coconut, it's high in saturated fat: there's around a 40g fat in one third or a coconut and a 400ml can of coconut cream contains 81g fat. Olives can be a trap, too; almost 2g fat each.

Meat products

Bacon; so tasty and so full of fat! A single grilled rasher has 4g fat. Every lamb chop adds approx 9g fat. And for each slice of salami, 2.3g fat is added to a sandwich or roll.

Mmmm, barbecued snarlers. But beware: 13g fat per beef sausage. That humble meat pie? Bite into 23.8g fat - almost half the recommended daily intake in one hit. An average-size sausage roll contains 30g fat.

Sauces and dressings

Put a tablespoon of mayonnaise on a healthy green salad and you add 4.7g fat (mostly saturated). Oil dressings are a bit better for us (polyunsaturated or monounsaturated instead of saturated fats), but a tablespoon of oil dressing still has 7.7g fat. And that tasty carbonara pasta sauce? Around 10.4g fat per serving.

Spreads

Crunchy or smooth, peanut butter has 8g fat per tablespoon. For every tablespoon of cream cheese, add 5.6g saturated fat to the diet. Spread that butter or margarine thinly - it contains 4.1g fat per teaspoonful.

Milk and milk products

A chocolate milkshake (made with milk and icecream) will provide 19.6g fat.

A 250ml glass of full cream milk contains 8.5g fat. A tablespoon of cream will add an extra 6g fat. How about a nice scoop of ice cream? Add 15.2g fat per scoop. Choose cheese carefully. The harder the cheese the higher the fat content - a 2cm cube of cheddar cheese has 7.7g fat.

Savoury snacks

Don't be misled into thinking corn chips are healthier than potato chips! A little 50g bag of corn chips hides 14.5g fat. A similar bag of potato chips contains 16.7g.

Dip the chip in a sour cream dip and add on an extra 1g fat per chip. Those salted nuts can catch you out - 10 peanuts equates to 8.9g fat - almost 1g fat per peanut! And watch out for crackers - they range from 2.5g fat/100g to 32g/100g.

Sweets and biscuits

That mid-afternoon chocolate bar will cost dearly: 11.3g fat. Butter is the basis of shortbread - that's why it tastes so smooth and creamy: 3.9g fat per piece.

Chewing on toffees adds approx 1g fat per toffe to the diet.

Breads and pastries

Watch out for that croissant - a pastry, not bread, without any extra spread it contains around 12.3g (3 teaspoons) fat. One cream donut for morning tea has a whopping 23.3g of mainly saturated fat. Garlic bread can be a real trap: each piece adds approx 2.5g fat to the diet.

Takeout

A small cheeseburger has 25.7g fat - high in fat and not very filling. And take a look at fried chicken - two drumsticks will load the body with 16.4g saturated fat. A slice of pizza will contribute 5.7g fat per slice - but one slice is not usually enough for a meal.

A serving of sweet and sour pork will add at least 30g fat to the diet. A cup or fried rice? Another 16g fat.

Now try some low-fat alternatives.