Extreme makeover: Fish and chips

A Friday night family favourite – especially with the kids. Here's how to make your fish and chips less guilty.

• Choose crumbed or pan-fried fish if your takeaway offers it.

• Or cook your own fish using frozen, crumbed portions which are convenient and tasty.

• Check the type of oil used to cook your fish and chips. Rice bran oil or high-oleic sunflower oil or high-oleic, low-linolenic canola oil are better than generic 'vegetable oil'. Look out for the Heart Foundation's 'Tips on Chips' posters that show they're making an effort to fry more healthily.

• Consider buying only the fish and making oven fries at home.

• Add a salad to your meal to boost the vege content and balance out your plate.