Table 2. Fat checklist

No or low fat

High in Fat

Low in fat mayonnaise, low joule dressings, vinegar, lemon juice, low joule Gravox, plain yoghurt, fish sauces, soy sauce, homemade stock Reduced fat cheese, ricotta and cottage cheese, low fat cream cheese Ordinary mayonnaise, oily dressings, cream sauces, fatty gravies, sour cream Full fat cheese, cream cheese Lean cuts of meat, eg. ham, beef, chicken/turkey breast. Trim off fat and remove chicken skin Fat on meat, duck and chicken skin. Fatty meats, eg. sausages, bacon, fritz, salami Foods cooked without fat, or with a minimal amount of poly/mono-unsaturated vegetable oil, eg. grilled fish or meat, rotisserie chicken (no skin), dry fried meats Deep fried/battered foods, fried dim sims, spring rolls, pies/pasties Fruit, vegetables (raw, steamed, roasted with oil spray) plain popcorn, low fat cracker biscuits, oven baked chips Crisps, hot chips, prawn crackers Limit oil or margarine to one tablespoon per day. Preferably poly- or mono-unsaturated varieties. Limit nuts to 1/3 cup Large amounts of margarine, butter, oil, cream, peanut butter, dripping, lard, ghee, coconut cream, nuts and seeds