All those assassins hiding in the fridge

Last week everything we thought we knew about eating and drinking healthily was turned on its head.

First, a damning new study in the British Medical Journal showed - after all we have been told to the contrary - that saturated fats are good for you.

Far from being the great risk to our health and hearts, it turns out that most people who eat butter, milk, cream and full-fat yoghurts generally have better heart health, less risk of type 2 diabetes, and are slimmer than those who eat fat-free. It seems that there is a connection between our 30-year war on saturated fat and our obesity epidemic.

Now experts are saying instead that carbohydrates are the real killers.

So what can we safely eat these days? And what had we better avoid?

According to the latest research, full-fat milk contains a lot of healthy fats and is just as good for you - if not better than - reduced-fat versions.

Mel Wakeman, a senior lecturer in nutrition at Birmingham City University, said: "Just because a food is fatty doesn't mean it's bad for you because there are different types of fat. I've gone back to drinking full-fat milk to ensure I get all the goodness."

The recommended amount: up to half a pint of full-fat milk a day. Added Wakeman: "Eggs are full of all sorts of nutrients and vitamins, and are very good for you. They contain protein, so will also keep you fuller for longer."

Nutritionist Glenys Jones said that, although olive oil is fine on salads it produces carcinogens when heated so should not be used for frying.

She said: "For frying, I recommend rapeseed oil, which has similar nutritional benefits but has a high smoke point."

Wakeman said white carbohydrates - such as white spaghetti, bread and rice - were linked to obesity, heart problems, type 2 diabetes and cancer. Brown, whole grain carbohydrates should make up 5% of your food.

Processed meats should be consumed very sparingly.