20 ways to cut down on fat (without really trying)

Fat is seen as the enemy, but we couldn't survive without it. Not all fat is the same, though. Too much saturated fat can lead to heart disease and stroke, but monounsaturated and polyunsaturated fats are beneficial - in moderation. It takes only a few tweaks to keep the calories in check.

1. Cook from scratch as much as you can, so you can control the amount and type of fat you use. Ready meals are okay every once in a while to save time, but they're often higher in saturated fat than the homemade versions. If you're tempted to buy low-fat ready meals, check the label carefully, as extra sugar and salt may have been added to compensate for the fat reduction. Ready meals could also contain trans fats, thought to be harmful by some scientists, as they may increase bad cholesterol levels as well as lowering the good.

2. Go easy on the coconut milk when you cook. Yes, it's a magical ingredient in Thai curries, but not many people realise it's high in fat. Make it an occasional treat and, where possible, use easily available lower-fat versions rather than full-fat ones.

3. Avoid butter and lard, which are saturates, and swap for oils high in monounsaturates, such as olive. Sunflower oil is high in polyunsaturates (a good fat), but oxidises at high temperatures, producing harmful free radicals - use it only for low-temperature frying. Cook with saturates only occasionally or add a little for flavour alongside your healthier oil.

4. Garnish dressing-free salads with low-fat ingredients that have a big flavour, like capers or olives. Or try balsamic vinegar. If you can't live without dressing, try this lower-fat recipe: in a screw-top jar, mix ½tbsp each balsamic vinegar and extra virgin olive oil with 2tbsp tepid water, ½tsp honey and 1tbsp fresh chopped basil, then season. Shake well, then use sparingly.

5. Try poaching or steaming chicken and fish. They'll stay more succulent using this method, and you can use the poaching juices as the base for a flavoursome low-fat sauce.

6. Invest in good-quality non-stick pans. They need less oil for cooking because food doesn't stick to the surface. Heat the pan well before adding oil - you'll need less, as it will spread in a thinner, more even film once hot.

7. Use an oil spray or make your own: add equal parts good-quality olive oil and water to a spray canister and shake to emulsify. Spritz a pan three or four times and fry as usual. For a lower-fat version of the Sunday favourite, spritz potatoes before roasting. Boost the flavour by adding a sprinkling of paprika, bruised rosemary sprigs and whole garlic cloves before cooking.

8. Grill rather than fry to bring out the best in good-quality meat and fish. The dry heat will make short work of cooking without the need for any added fat, unlike with pan-frying, where a certain amount of fat is required.

9. Love bread? Instead of slathering on butter, try an Italian-style starter: add a few drops of balsamic vinegar to healthier olive oil and dip in bread. But remember, olive oil is still high in fat.

10. Cut the fat in your takeaway. If you're having Chinese, choose steamed rice instead of special fried and pick a stir-fry to go with it, rather than a main course laden with sticky sauce. If you're having curry, go for a lower-fat dry curry such as tikka rather than a korma laden with cream. Choose boiled rice instead of pilau and add some cucumber raita to the order to give your curry a fresh-tasting, lower-fat sauce.

11. Be clever with your vegetables - courgettes and aubergines soak up a lot of fat during cooking, so salt them first to firm them up - which means they absorb less fat. Slice them thickly, then layer with a sprinkling of salt in a colander. Weigh down the veg with a plate and put a few cans on top. Leave for 30min, then rinse, pat dry with kitchen paper and fry as usual.

12. Try lower-fat milk in your latte If your morning coffee contains 200ml full-fat milk and you swap it for semi-skimmed, you'll cut your saturated fat intake by 2.9g and 40 calories.

13. Roast the Sunday joint on a rack and the fat will drip off into the roasting pan instead of sitting around the meat, then you can discard it before using the juices to make a flavoursome gravy.

14. Eat less red meat. If you have it three times a week, make it twice... Fish and lean chicken still have the benefit of keep-you-fuller-for-longer protein but contain less fat, gram for gram, than their red meat counterparts.

15. Nurture a love of healthy nibbles such as celery or carrots. If you need something more substantial, have a small handful of unsalted almonds - they're an excellent source of filling protein and fibre - but go easy as they're high in fat.

16. Use a separator jug to make low-fat gravy (Gravy Skimmer, £8.99, Lakeland; 015394 88100). Pour the juices from the roasting pan into the jug and add a splash of water to help the fat rise to the top. The jug lets you pour out the juices to make gravy, leaving the fat behind.

17. Choose turkey instead of chicken - it's even leaner and is an excellent source of protein and vitamins. Try this quick turkey stir-fry for four: put a wok over a high heat, then spritz a few times with oil spray (see left). Stir-fry 300g (11oz) sliced turkey for about 5min until cooked through. Add another spray of oil if necessary and add 1 each deseeded and sliced green chilli and red pepper, 1 medium sliced onion, 100g (3½oz) mange tout, 1 crushed garlic clove and 2tsp grated fresh ginger. Continue cooking for 2-3min, then add a splash of Chinese cooking wine and a shake of light soy sauce. Garnish with a small handful of freshly chopped coriander and a squeeze of lime, then serve with steamed rice.

18. Remember, not all fat is bad. It's vital to get enough healthy polyunsaturated or monounsaturated fats, such as the omega-3's found in oily fish (mackerel, salmon or tuna). Two servings a week of oily fish are ideal.

19. Police your cheese intake, as hard cheeses contain high levels of saturated fat. But that doesn't mean you have to do without - if you choose mature, strongly flavoured varieties for cooking (strong cheddar or Parmesan, for example), it will go a lot further. Grana padano is worth a try, too, as it has a similar flavour to Parmesan but contains less fat.

20. Use cream substitutes if you can't live without rich sauces. Swap double cream for crème fraîche and you'll save 8g of fat per 100g. But you can go even lower than that if you experiment with other creamy ingredients. Greek yogurt will save 30g fat per 100g and whole plain yogurt a whopping 35g. Just remember that the less fat your ingredient contains, the more likely the sauce is to split.