'Eat Right' Challenge, Fat - Day 17

Emma White - Nutritionist

How to reduce 'bad' fats in your diet

Fatty cuts of meat, e.g. pork, lamb, streaky bacon, sausages

SWAP for leaner meats – chicken, turkey, lean beef. Trim off all visible fat before cooking. Eat back bacon or bacon medallions. Choose reduced-fat sausages.

Pastries & pies

EAT SMALLER PORTIONS – choose lattice topped or filo pastry pies; avoid suet pastry pies.

Cheese – especially hard cheese

CHOOSE REDUCED FAT VERSIONS – there are many lower-fat varieties available. OR buy a strong cheddar, so you need to use less to get the flavour. Grate your cheese smaller to make it go further. Read more here: How do you grate yours?

Coconut milk

CHOOSE REDUCED FAT VERSIONS – you could be saving around 90 calories per 100ml.


EAT SMALLER PORTIONS – or don't keep in the house (out of sight, out of mind!). If you buy these products, choose individually portioned. Enjoy occasionally.


SWAP to dark chocolate and limit portions. Buy fun-size chocolate bars or weigh it out into portioned food bags.

Fried foods

SWAP to a different cooking method – grill or oven bake. Fry using a 1-cal spray.


SWAP to homemade versions. Check out our fakeaway recipes:

Chinese choices

Low-calorie curries

Tasty tapas treats

Pizza (especially with meat-based toppings)

SWAP to homemade versions or lower calorie supermarket options. Check out some of our faves: Perfect pizzas.

Nutritionist Emma White (ANutr), MSc Human Nutrition is passionate about how food science applies to the human body, and how the nutrients in what we eat affect us and ultimately have an impact on our health.

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