Fat facts.

Fats and sugar ,this group includs foods such cakes ,biscuits sweets etc..

Saturated fat is solid  at room temperature ussualy from animal sources.
It is found  in  margarine, cheese,whole milk and etc.
 
Unsaturated fat is usually liquid at room temperature and generally comes from vegetable sources.
 
To reduce the amount of fat in your diet , try the following:
Try fresh fruit,dried fruit and cereal-based products.
Grill or bake food  rather than fry it.
Opt for low-fat dairly products.
 
How to reduce consumption of sugary foods:
Swap sugary drinks for water, low -fat milk or artificially sweetened drinks.
Try to halve the amount of sugar you put in hot drinks, or cut it out complet.