Fat in Pork
Through changes in feeding and breeding techniques, pork producers have responded to consumer demand for leaner pork. Today's pork is 16 percent leaner than 15 years ago. Many cuts of pork are as lean as skinless chicken. And today's pork contains no trans fat.|
Based on 3-ounce cooked servings (roasted or broiled), visible fat trimmed after cooking.
Reference: US Department of Agriculture, Agriculture Research Service, 2006.
Can I cut fat and still keep great taste?
Preparing healthy meals that feature pork starts at the supermarket and ends at the table. The following checklist will help you achieve the results you want:
Get a lean start
Skim and trim
- Use cuts with the words "loin" or "round" in their name for the leanest meats, such as pork tenderloin or loin chop.
- Cuts with minimal visible fat are the leanest.
Cook it light
- Remove excess fat prior to cooking - it can cut total fat content per serving in half.
- Skim fat from pan juices after pan-broiling.
- Add stock, wine or fruit juice to the skillet after meat is removed; heat and stir; then use as a low-fat sauce or glaze.
Spice for life
- Use low-fat cooking methods, like grilling, broiling, stir-frying and pan-broiling to maximize flavor while keeping added fat to a minimum.
- Broil, grill or roast on a rack, so natural fat from meat drips away.
- Cook thin cuts of meat quickly, with little or no fat, by pan-broiling or "dry sauteing" in a non-stick skillet with a little juice or broth.
- Stir-fry with vegetable cooking spray or a small amount of flavored oil.
- Marinate for flavor and juiciness, with juice, wine-flavored vinegar or fat-free dressing instead of oil-based marinades.
S-T-R-E-T-C-H flavorful, higher-fat ingredients
- Season meats with herbs and spices (other than salt) to boost flavor and cut back on fat and salt at the same time. Rub herbs and spices onto pork before grilling, broiling or roasting.
- Experiment with different seasonings to discover exciting new ways to enjoy healthful eating.
Lighten-up on the ladle
- Use favorite foods like sharp cheeses and herb-flavored oils to flavor your dishes, but cut the amount in half.
- Use low-fat cheeses or whipped or reduced-fat butter.
Develop an eye for size
- To get the most benefit from the vegetables you're eating, use less of a regular salad dressing, or use a fat-free variety or herb-flavored vinegar instead.
- Choose cream-based sauces and gravies less often than sauces made with skim milk or fat-free broth.
- Portion control is just as important as buying and cooking lean.
- Follow the Food Guide Pyramid guidelines and eat 5 to 7 ounces from the meat group each day.
- A 3-ounce serving of trimmed, cooked meat is about the size of a deck of cards.
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