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Make the swap: good v bad fats

NOT all fats in our diet are bad for us, some are actually really good. Good fats, which are the unsaturated and poly-unsaturated fat, play an important role.

These can be found in foods such as oily fish, sunflower/olive oil, nuts, avocados and olives.

Bad fats, or saturated fats, are found in foods such as butter, cheese, fatty meats, cakes, crisps and chocolate.

Trans fats are particularly bad – they increase bad cholesterol and decrease your good cholesterol.

They can be found in processed foods like cakes, pastries and takeaways.

Tips for swapping bad fats for good fats:

* Check the fat content on food labels. Pick those with the lowest saturated fat, ideally less than three grams per serving.

* Switch to lower-fat dairy products, like reduced-fat cheese and skimmed milk.

* Swap butter for lower-fat spreads, such as Flora, which contain omega-3 and 6.

* Replace processed and fatty meats with lean cuts.

* Swap red meat for skinless chicken and turkey, or oily fish like mackerel, herring or salmon.

* Swap snacks like crisps and biscuits for crunchy carrot sticks, yoghurt or fruit.

* The Flora Cookbook Campaign concentrated on making recipes more nutritious by reducing saturated fat.

Fionnuala Staunton's fish pie (previous page) tasted just as delicious once the butter was replaced with Flora Buttery. Why not give it a go.

Harriette Lynch, consultant dietician, Flora