Feeling good and losing weight go hand in hand. If you are feeling better as a result of last week's advice, it's a sign that you're managing to balance out your blood sugar ? well done! Balanced blood sugar not only prevents excess sugar in the blood being stored in the body as fat, but it also helps even out your energy level and mood. This helps to keep you motivated and crucially, ensures enough energy for exercise. So there's no excuse now ? and whether your exercise regime involves going to the gym or simply, a gentle walk, make sure you keep on track!

But now onto part two of this series ? setting the record straight about fat. Fat has a terrible reputation and in many ways, it is well deserved. Chips, fries, burgers, sausages, pastries and cheese are all high in fat and can cause us to pile on the pounds, especially over the holidays ? deep-fried filo-wrapped cheese, anyone?!

However, there is an enormous difference between "good" fat and "bad" fat ? similar to the difference between good cholesterol (HDL) and bad cholesterol (LDL). Common sources of bad fats include: bacon, sausages, anything fried (e.g. chips, fries, fried chicken), roasted nuts, margarine, cake, cookies, milk chocolate, ice cream and full-fat dairy cheeses.

These bad fats cannot be utilised well within the body and are therefore commonly stored instead ? resulting in weight gain. In addition, bad fats also cause the blood to become sticky, impair nerve function cause inflammation in the body. As if this weren't bad enough, they also prevent the uptake of good fats.

Good fats are incredibly useful ? did you know that 60 percent of the human brain is made from fat? Recent research shows that good fats also help to protect us from Alzheimer's, cancer, heart disease, allergies, arthritis, eczema, depression, fatigue, infections and PMS. This is because good fat helps to reduce cholesterol, boost the immune system, reduce inflammation and protect nerve pathways.

Good fats are also known as the "essential" fats. They are divided into two families ? Omega 3 and Omega 6. One of the best sources of Omega 6 is evening primrose oil and fish oil is a great source of Omega 3. Check out the table below to see just how good these fats are for you!

One of the most surprising roles of Omega 3 fats is to boost metabolism, thereby encouraging weight loss, rather than causing the weight gain that bad fats do. But although many of us are familiar with good fats, most of us simply do not get enough ? especially of Omega 3 fish oils.

So as well as reducing the bad fats in your diet, you need to eat good fats in their place. Good fats include: olive oil/canola oil, fish, avocado and unroasted nuts and seeds. Aim to have at least one serving of good fat daily - a serving being 1 piece of fish, a small handful of nuts/seeds or half an avocado. Here's how to include them in your diet:

Aim to have fish (grilled or baked) three times a week but don't fry the fish as the high temperature can damage the good fat! Try using simple, natural ingredients to add flavour. Sun dried tomatoes, black olives and garlic are a great combination, as are basil, lemon, black pepper and honey. For a very quick meal, simply bake fish in a President's Choice Organic tomato sauce (salmon, cod and tilapia all work well) and serve with rice. Please note however, that if you are pregnant you may need to avoid certain types of fish due to a concern over their mercury content. Please consult your doctor.

Nuts and seeds are fantastic so long as they are unroasted and unsalted. Try out some of the following ? pumpkin seeds, sunflower seeds, flax seeds/linseeds, sesame seeds, almonds, cashews, pecans, brazils and walnuts. They are great added to salads, cereals or simply as a snack with some fresh or dried fruit.

Olive oil, canola oil, nut and seed oils

If you need to use oil when you cook ? always use olive or canola oils. These resist damage over a medium heat so can be used safely. You can also use these and nut or flax seed oils as the base of a healthy salad dressing ? try mixing 1 tablespoon of oil, with 1 tablespoon of apple juice, 1 tablespoon of lemon juice, black pepper and herbs. Please do not heat nut or seed oils as they are more easily damaged by the heat! If you want to add sesame oil to a stir fry, do so after cooking and just before you serve, so that you have the flavour without damaging the fat.

If you're still confused about which fat you can eat and which fat you can't, cut out the quick summary guide on the next page and stick it on the fridge to remind you!

However, simply eating a daily serving of good fat does not form the whole picture. It's not just a question of eating the right kind of fats, it's also about protecting fats once they are in the body. Fats are vulnerable to damage within the body ? for example from blood sugar imbalance, alcohol and pollution ? and when they become damaged, they can degenerate and damage your health in the same way that bad fats do.

However, the good news is that they are also easily protected! Try following the steps below:

1. Do all you can to keep your blood sugar balanced e.g. avoid caffeine, sugar and processed foods. Eat little and often.

2. Reduce your alcohol intake. Your liver secretes enzymes that help digest fats. If the liver is overloaded, fat digestion may be impaired.

3. Avoid pollution where possible. Try not to spend too much time in smoky atmospheres, in traffic, or exercising by busy roads.

4. Include ginger, turmeric, onions and garlic in your cooking. These encourage the anti-inflammatory properties of good fats and are especially protective against degeneration.

5. Have plenty of fruit and vegetables. These are rich in antioxidants ? substances that also protect good fats from degeneration. Try snacking on 10 almonds and a piece of fresh fruit in the afternoons ? this helps to balance blood sugar too!

So there is really no need to be fat-phobic! The essential fats do play a vital role in achieving and maintaining weight loss.

However, please note that some health conditions (e.g. epilepsy) and medications (e.g. blood-thinners) are contraindicated with the use of good fat . If you have a health condition or are on medication, check with your GP before taking a supplement.