1. Invest in a good non-stick fry-pan. This means that you don't need to add extra oil when frying.
2. Grilling is a great cooking method if you use a drip tray to allow fat to drip away.
3. Vegetables can lose some of their nutrients into the water if they are boiled (especially for a long time). Try stir-frying, steaming or microwaving for maximum nutrient retention.
4. Keep an oil spray in the pantry. Instead of greasing baking trays and tins with butter just use a light spray of oil.
5. Drain the fat. After frying or browning meat you will notice that the fat from the meat would have melted- drain this off before adding more ingredients.
6. Keep a close eye on the BBQ. Barbecuing food is absolutely fine but just be careful not to let foot get charred (blackened).
7. When cooking a Sunday roast place the meat on a rack to allow the fat to drain off. Roast the vegetables in a separate pan and if making gravy don't use the drained fat.
8. Avoid deep frying. Deep frying results in fat being absorbed into the food. Most foods that are commonly deep fried can usually be cooked instead by grilling, baking or shallow frying.
9. Clean, Cook, Cover, and Chill. Be sure to follow the four C’s to keep your food safe.
10. Paper towels are great for absorbing fat. Place fried food on a paper towel to absorb excess fat. You can also use a paper towel to dab off visible fat.