These guidelines work pretty well for me-
https://www.all-clad.com/blog/post/cooking-on-stainless-steel-for-beginners?srsltid=AfmBOoqKfzEg5lEKmfUaIgVozqGfjPQVw3P7W-AmCJpxaSgLqT229GbY
For fat, I use tallow, bacon grease, lard, or butter, depending on what I'm cooking. No seed oils.