Whether it’s a fruit juice dressing for salad, or a fat-free topping for baked potatoes, try these suggestions to stimulate your culinary creativity.

• Choose extra-lean cuts of meat and trim off all visible fat.

• If using ingredients such as anchovies, olives or sun-dried tomatoes preserved in oil, drain them well then mop off any remaining oil with paper towels.

• Go easy on garnishes: they can add a surprising amount of fat. For instance, a single tablespoon of pine nuts contains 14 g of fat; flaked almonds 12 g; croutons 8 g; and ordinary crème fraîche 6 g.

• Do not garnish soup with high-fat cream, fried croutons or bacon. Choose finishing touches that look appetising without adding fat, such as sprigs of fresh herbs or a few pretty salad leaves. Or emphasise one of the ingredients, using shreds of carrot with carrot or vegetable soup, or prawns with a seafood soup.

• To make ‘creamy’ soups, add potatoes or white beans to the soup while it is simmering, then purée before serving.

• Instead of using a roux made with butter, thicken sauces with cornflour or arrowroot mixed to a paste with skim milk, low-fat yoghurt, stock or water.