As we all know, fat can be a problem when trying to lose weight, as it is so high in calories. Fat contains more than twice as many calories, weight for weight, as carbohydrates or protein, which is why we need to monitor and restrict fat intake when dieting.

But, as you point out, there are a number of different types of fat, some of which are good for you and some you should definitely avoid! I think we all know by now that saturated fat (the hard fat found in meat and cheese) is bad for your heart and circulatory system and the message is starting to spread about trans-fats. Trans-fats are chemically modified fats found mainly in processed foods, which give the product a longer shelf life. However, if eaten regularly and in excess, trans-fats are now being linked to numerous, serious health conditions, so are best avoided.

However, we all need some fat in our diet to keep ourselves healthy! The best types are monounsaturated fats, such as olive oil, and the essential Omega 3 and 6 fats. As you are allergic to olive oil, I would recommend you try some of the oils obtained from nuts and seeds. Sesame oil, for example, has quite a rich and intense flavour and can be used in cooking or drizzling over food. Walnut oil is another good oil, which can be used as an alternative to olive oil on salads. Walnuts, and their oil, are a rich source of the essential fat Omega 3 and can be useful in the diet if you don?t eat a lot of oily fish, such as salmon or mackerel. Or you could make your own creamy, but healthy, salad dressing by blending some avocado (rich in good oils and vitamin E) with a little oil of your choice.

Flaxseed oil, also known as linseed oil, is another high quality source of Omega 3. You may need to go to your health food store to find this, but it makes a tasty salad dressing if mixed with a little lemon and some herbs.

I hope I have given you some ideas of different products to try. The supermarkets seem to have recently really broadened the range of different oils that they stock, so I don?t think you will be short of choice!