Both unsaturated and saturated fat contain the same amount of energy, so over consumption will result in becoming overweight. Beware of the "hidden" fatty content of foods such as pork chop, duck, goose, cheese, ice cream, chocolate, salad dressing, nut and snack. Dietitians recommend that fat should make up no more than 30% of your daily caloric intake. Saturated fat, in particular, should make up less than 10% of your caloric intake.

It is important to maintain a balanced diet. Eat more vegetables than meat, select lean meats trimmed of fat, and use an appropriate cooking method in order to reduce your fat intake. Avoid deep frying especially in the preparation of meat. Use steaming, baking, grilling, boiling, roasting, and other methods rather than frying. The use of a microwave oven and non-stick frying pan also helps to reduce the amount of oil in food preparation. If you really need to deep fry food, avoid slow frying, which increases the amount of oil absorbed into the food.

Source: Central Health Unit, Department of Health, Hong Kong Special Administrative Region of the People’s Republic of China.