Try some of the suggestions below for healthier, low-fat alternatives to many common high-fat foods.

Fruit and vegetables

If you really can't do without the avocado, a good tip is to mash it and spread it on your sandwich thinly.

Lite coconut cream can be substituted in recipes, but use as little as possible.

Instead of deep-frying chips, buy precut chips/potato wedges from the supermarket and bake in a hot oven. Just as good and one third less fat.

Even better, choose a baked spud and low-fat topping such as salsa, baked beans, creamed corn, cottage cheese, coleslaw (not heavily dressed), tomato or yoghurt-based topping.

Meat and meat products

Choose lean cuts of meat and remove skin on poultry before cooking.

Trim all excess fat.

Grill, BBQ or bake.

As an alternative to sausages, choose lower-fat versions (ask your butcher if they stock these) or choose a lean steak instead.

Healthier alternatives to salamis, hams and luncheons are low-fat frankfurters/sausages, shaved ham (a little goes a long way), and lower-fat brands of processed meats.

Bacon differs from brand to brand, but shoulder bacon tends to be leanest. Choose the one with the least visible fat and trim, or look for brands marked low-fat.

Sauces and dressings

A squeeze of lemon juice and ground black pepper makes a nice tangy dressing on salads.

Choose a low-fat mayonnaise/oil dressing and use sparingly. Oil-free dressings are available too.

Make your own low-fat yoghurt-based dressing/sauces.

Remember: if making a tasty low-fat yoghurt sauce for pasta, add low-fat natural yoghurt over low heat at the end of cooking to avoid curdling.

Utilise tandoori, chilli, pesto or Thai pastes with low-fat yoghurts to make yummy sauces and toppings for pasta, rice, baked potatoes, meat, etc.

Spreads

Some low-fat spread ideas for toast toppings and scrumptious sandwiches:

Cottage cheese.

Relishes, chutneys and pickles.

Jam and honey.

Creamed corn, baked beans and spaghetti.

Salsa.

Hummus.

Lite margarine spreads.

Milk and milk products

Ask for a trim milk milkshake (without ice cream) or try a fruit smoothie.

Choose low-fat milk.

Evaporated milks can be used in recipes as a substitute for cream.

Use low-fat natural yoghurt instead of cream.

Lower-fat cheeses include cottage, ricotta, lite slices, edam, camembert and brie. But beware: different brands have different fat contents. Use any cheese sparingly. Grate cheese rather than slice for a sandwich or roll, combine grated cheese with breadcrumbs as a topping; and use parmesan or mustard to flavor a white sauce without extra fat.

Sorbets, gelatos and low-fat ice creams are good alternatives to regular ice cream.

Savoury snacks

Pita chips and salsa are a wonderful low-fat combination.

Popcorn (plain or lightly salted) is filling without the fat

Yoghurt/quark-based dips or hummus make healthier alternatives. Serve with pita crisps, raw vegetables and crostini (baked French bread rounds).

Look for crackers with a fat content of less than 10g fat per 100g. (For example, rice or water crackers.)

Sweets and biscuits

If you crave a sugar rush, reach for low-fat snacks such as dried fruit, fresh fruit, fruit buns, fruit bread, crumpets with honey or jam, pikelets (without the cream) or low-fat fruit bars. If you must have a biscuit, then a gingernut or fruit biscuit is the better choice.

Breads and pastries

Crumpets, muffins, scones, pikelets, fruit buns, fruit loaves and fruit breads are a healthier choice than pastry items such as croissants.

Choose plain rolls over garlic bread.

Takeout

Takeout meals are often high in fat, calories and salt. If you want a takeout, here are some healthier, lower-fat choices:

Pizza: choose vegetarian or seafood topping, ask for minimum cheese, or order a small pizza with salad instead of chips.

Hamburger: go for grilled meat patty and lots of salad, ask for no butter, margarine or mayonnaise and resist the extras such as cheese, egg or bacon.

Chinese and Asian: opt for steamed rice or noodles, vegetable-based dishes, lean meat or chicken, chow mein, lean chop suey, steamed (not fried) spring rolls, beef and beans, chicken and vegetables, sushi and sushimi.

Chicken: char-grilled, barbecued, rotisseried or kebabs. Remove skin and visible fat.