Time to face fats

Myth 1: Slash the fat for a healthier diet

If you want to lose weight, you should lose the fries and switch to salad, right? Well, there's no doubt that too much saturated fat can raise your cholesterol, and the Government Food Standards Agency recommends that women eat just 20g a day (70g total fats). But recent research from The American Journal of Clinical Nutrition found that you only reap the benefits of cutting back on saturated fats if you swap them for ‘good' fats, found in things like avocados, nuts and olive oil. Fill the gap with refined sugar and you increase the risk of developing heart disease.

Way to go: Swap the fries (around 20g ‘bad' fat per 230g serving) for potato wedges baked in olive oil (7g ‘good' fat).

Myth 2: Nuts are a dieter's best friend

Sure, they fill a snack gap and have health benefits, but it's all too easy to hoover them up by the handful - and as for those honey roasted cashews... don't even go there! According to the Food Standards Agency, nuts are high in monounsaturated fat, which, despite being good for you, will still make you pile on the pounds. So before you lay into that packet of KP, check out the good guys of the nut world.

Way to go: Walnuts, almonds, pecans, macadamia and hazelnuts and are the most heart healthy according to the Mayo Clinic, as they're packed with nutrients. Eat a mix, but no more than one small handful a day. Macadamia are rich in omegas 3, 6 and 9 and are good for hormones, memory and skin, but are the most calorific (200kcal per 25g; that's 8-10 nuts!). Brazils are rich in selenium, which supports your immune system and improves mood, but have the highest concentration of saturated fat

Myth 3: A full English = a heart attack on a plate

Good news for fans of a traditional hearty breakfast. According to studies by the University of Alabama in the US, having a fatty meal in the morning can boost your metabolism. Researchers found that mice that ate a high-fat breakfast and low-fat dinner showed a noticeably lower incidence of metabolic syndrome, which can lead to heart disease and diabetes.

Way to go: Eat two slices of grilled back bacon (6.2g saturated fat), poach rather than fry your egg (around 5.8g fat, of which 1.7g is saturated), and add a halved tomato and granary toast and you have the perfect fuel for a busy day.

Myth 4: Ditch the butter

New research from Lund University in Sweden shows that butter produces a significantly lower increase in blood fats after a meal than olive oil. And although Government guidelines recommend using low-fat spreads, they are not all good. Some are made from liquid oils hardened in a process called hydrogenation, during which a type of trans fat is formed that is actually worse for you than saturated fat.

Way to go: Although NHS watchdog NICE (National Institute for Health and Clinical Excellence) has called for a ban on trans fats, avoid hydrogenated vegetable oil in low-fat spreads, bread and biscuits. Also avoid palm oil, which has similar characteristics to trans fat.

Myth 5: Red meat bad, white meat good

Traditional wisdom says that people wanting to cut back on fat should stick to white meat and fish, but according to eatwell.gov.uk, removing all visible fat can make a big difference to the fat content of red meat. Plus it's one of the most easily absorbable sources of iron and is a great source of protein. But beware spag bol: when the lean and fat components of meat are blended together in mince or meat products, this can make the fat content much higher.

Way to go: Allow yourself a lean 225g steak with fat removed, which has just 8-16g saturated fat. Skinless chicken has only 2-6g saturated fat per 225g; that rises to 10.5g if the skin isn't removed.

Did you know?

● Fat is a major source of energy, aids the body's absorption of vitamins, provides taste and helps you feel full.

● You can eat two eggs a day. They are rich in vitamins B and D and a great source of protein.

● Avocados are on the fat A-list. Packed full of monounsaturated fat that helps lower cholesterol, they also contain vitamin E for great skin, plus vitamin B6 and folic acid, which can boost the libido. A sandwich has never been so sexy!