Start with lean cuts of meat.
- The leanest beef cuts include round steaks and roasts (round eye, top round, bottom round, round tip), top loin, top sirloin, and chuck shoulder and arm roasts.
- The leanest pork choices include pork loin, tenderloin, center loin, and ham.
- Boneless skinless chicken breasts and turkey cutlets are the leanest poultry choices.
- Choose extra lean ground beef. The label should say at least "90% lean." You may be able to find ground beef that is 93% or 95% lean.
- Buy skinless chicken parts or take off the skin before cooking.
- Trim away all of the visible fat from meats and poultry before cooking. This can lower total fat per serving by 50%!
- Choose lean turkey, roast beef, ham, or low-fat lunch meats for sandwiches instead of luncheon meats with more fat, such as regular bologna or salami.
- Broil, grill, roast, poach, or boil meat, poultry, or fish instead of frying.
- Drain off any fat that appears during cooking.
- Skip or limit the breading on meat, poultry, or fish. Breading adds fat and calories. It will also cause the food to soak up more fat during frying.