SATFATNAV Your Route to Lower saturated Fat

Here at the Sat Fat Café, we're dedicated to bringing you all the advice and information you need to take the simple steps to significantly reduce the Sat Fat content of your meals. Click on any of these 10 favourite meals to find out how you can make them more Sat Fat friendly and healthier for your family's hearts.

• Use thick cut oven-chips rather than deep-fried French fries
• Just eat the fish and leave the batter or breadcrumbs
• Add extra veggies like mushy peas and have a smaller portion of chips

• Roast potatoes away from the joint using a spray oil
• Skim fat from gravy
• Make Yorkshire pudding with semi-skimmed or skimmed milk
• Choose lean meat joints and remove all the visible fat
• If having roast chicken instead remember to remove skin
• Eat less meat and more veggies

• Some lasagne can have as much or more saturated fat than fish and chips! If home-made use lean mince and dry fry, draining excess fat
• To make the white sauce use semi/skimmed milk and a reduced fat cheese
• Use lentils or vegetables instead of meat
• Pasta with tomato based or seafood sauces such as arrabiata sauce, napoletana, vongole and puttanesca is lower in Sat Fat generally and makes good alternative
• Have a small portion of lasagne and eat with new potatoes and salad

• Indian meals can be high in saturated fat and this creamy tikka masala can be made healthier by using natural yogurt instead of cream and coconut milk
• Use a small amount of oil to fry ingredients
• As alternatives, choose tomato-based sauces like chicken jalfrezi and lamb rogan josh
• Add generous amounts of vegetables to all curry dishes including dahl (lentils) and choose basmati or wholegrain rice rather than fried-rice
• Choose plain wholemeal chapattis or plain naan
• Vegetable, chicken and prawn Madras are suitable alternatives as well as Balti dishes

Picnic and packed lunch foods can contain a lot of saturated fat, particularly all those with pastry, such as quiche, sausage rolls, pork pies etc. Try these as alternatives:

• Pasta and rice salads
• Breadsticks with vegetable dips and crunchy filled bread rolls
• Slices of vegetable pizza

• Homemade soups are much easier to make than they sound – just use plenty of vegetables and whizz them up with a blender
• Try butternut squash soup, a family favourite with everyone
• Make vegetable soups without added cheese
• Avoid croutons - add your own chopped vegetables for added crunch
• Avoid 'cream of' soups - add your own natural yogurt for extra 'creaminess'

• Dry fry eggs or fry with oil spray. Poach or scramble eggs instead of frying
• Spread with low saturated fat margarine instead of butter
• Choose thick sliced wholemeal or granary bread
• Have one egg and ½ tin of baked beans on toast

• If making at home use bread or scone base with lower saturated fat margarine
• Add plenty of vegetable toppings, ham, chicken, tuna, seafood and pineapple
• Use reduced fat cheese grated on top or lower fat mozzarella
• Serve slices with jacket potato and salad

• Grill sausages or cook in griddle/low-fat grill
• Mash potatoes with lower saturated fat margarine and skimmed/semi-skimmed milk rather than butter and full fat milk
• Add some vegetables to this meal and eat less meat
• Choose lower fat sausages where possible
• Try Quorn™ varieties

• If making a home-made pie then only make a top crust!
• Make pastry with a lower saturated fat margarine
• Choose lean meat for meat pie fillings
• Use mashed potato as an alternative to pie crust
• Have casseroles instead with scone toppings