Fats and Oils

        For general frying,choose oils high in Polyunsaturates.Sunflower,rape seed and groundnut have the lightest flavors,and these are the ones preferred by gourmet cooks.Corn oil and blended vegetables oils are stronger in flavour.Increasingly popular is olive oil.Not only highly prized for flavour,it also has properties beneficial to health,being high in mono-saturates,which are thought to help reduce blood cholesterol levels.Two main qualities are available pure olive oil,which is excellent for general cooking,and extra virgin oil,which is made from the first cold pressing of the olives,producing a full-flavoured,almost peppery taste.It is ideal for dressing salads and as a healthier substitute for butter.Aromatic seed and nut oils,such as sesame,walnut and hazelnut,are too heavy and expensive for general use,but they are ideal for trickling on hot vegetables,pulses or pasta.
        All fats,unless labelled specifically "lower" or "reduced fat" contain approximately the same amount of calories.It is the type of fat within them that counts when it comes to our health.Sunflower and olive oil spreads are lower in harmful saturates and higher in healthier polyunsaturates and mono-saturates.Spreads labelled "low fat"or "reduced fat" will have more added water,which helps to reduce the calories but almost makes them more difficult for frying and baking.
         Fats and oils are important in out diets,contributing vital vitamins,such as A,D and E,so do not cut them altogether.Include them in moderate amounts.Check pack labels for full nutritional details,and remember to restrict your fat intake to no more than one-third of your total daily of calories.