Eating low-fat food doesn?t mean that we should give up fat completely, but we do need to educate ourselves about which fats should ideally be avoided and which ones are more heart-healthy.

We need fat in our diet. As one of the most concentrated sources of calories, it helps supply energy. Fat provides linoleic acid, an essential fatty acid for growth, healthy skin and metabolism. It also helps absorb fat-soluble vitamins A,D,E and K. And, last but not the least, fats add flavour.

Saturated fats, obtained from animal products and some plant-based sources clog our arteries and raise cholesterol levels. These should be avoided. Trans fats are basically unsaturated fats, used to extend the shelf life of processed foods.

Unsaturated fats, monounsaturated fats and polyunsaturated fats are types of unsaturated fatty acids derived from vegetables and plants.

Monounsaturated fats are healthier and can be found in olives, olive oil, nuts, peanut oil, canola oil and avocados. Polyunsaturated fats are found in sunflower, sesame, corn, cottonseed and soybean oils.

Omega-3 fatty acids are ?essential? fatty acids that reduce the risk of coronary heart disease and boost the immune system. Sources include soy, cold-water fish and walnuts.

Although all fats have the same amount of calories, some like saturated fats and trans fats are more harmful than others. Choose leaner cuts of meat and fish, and eat more chicken than red meat. Cut all fat off meat before cooking and grill or stir-fry.

oriental chicken

Ingredients: 4 chicken thighs; 75 ml soy sauce; 75ml wine; 1 heaped tsp fresh grated ginger; 6 cloves garlic, finely chopped; 1 tsp sesame oil; 1 small red chilli, deseeded and cut into fine shreds; 1 spring onion, cut into fine shreds

Method: Skin the chicken and place in the casserole. Now mix the rest of the ingredients and 55 ml water in a bowl and pour this over the chicken. Place the casserole over medium heat and bring the liquid to the boil. Transfer it to the oven and bake on the centre shelf for 40 minutes, turning the chicken halfway through the cooking time. Serve the cooked chicken on a bed of plain rice with the sauce poured over and shreds of chilli and spring onion sprinkled on top.