Low-fat diet recommendations
* Skimmed milk, and milk products, e.g. yoghurt and cottage cheese made from skimmed milk.
* Low-fat cheese, e.g. mozzarella, edam and tilsiter.
* Unrefined cereals, e.g. whole-wheat, brown or rye bread, brown rice, unrefined maize meal, bran-rich breakfast cereals, oats, maltabella, crisp breads, pasta (spaghetti, macaroni, noodles).
* Fresh and preferably raw fruit and vegetables, canned or frozen vegetables, dried fruit.
* Boiled or poached eggs, restrict to 4 per week.
* Small portions of meat, chicken or fish with all the visible fat cut off and prepared by grilling, steaming or pan baking without added fat.
* Legumes, e.g. cooked dry beans, peas, lentils and vegetable protein meat replacers, e.g. Toppers.
* 2 tablespoons of fat-reduced margarine with a high polyunsaturated fatty acid content, or sunflower, avocado or canola oil, or low-oil dressing.
Diet tips
* Eat these low-fat foods in moderation and the fat cells will start to disappear.
* Cut down on alcohol intake to save on kilojoules and lose weight fast. Stick to one glass of red wine or whisky per day.
* Always read food labels to check how much fat a specific product contains.
