Hints for Cutting Back on Fats from Meat!


By Evan Woodford

Community HealthCorps Member

Meats, including beef, pork, and chicken, can be a great source of protein in your diet. Unfortunately, they can also be responsible for a lot of the saturated fat and cholesterol to our diets as well. Fortunately, there is a solution. The way we go about preparing the meat can greatly reduce the amount of fat and cholesterol consumed when eating them. Take a look at some easy ways we can make changes:

  • Trim excess fat from the meat before cooking
  • Remove the skin from chicken before baking
  • Bake, grill, roast or broil meats instead of frying them
  • Avoid breading, which can trap fats during cooking
  • Skip the sauces or gravies
  • Carefully drain fat during the cooking process
  • Eat more vitamin C to promote the absorption of iron from non-meat foods such as nuts, eliminating the need for iron from high-fat meats

Our choices of the types of meat we eat can also make a difference:

  • Each fish and nuts more often instead of meats
  • Choose lean cuts of meat such as sirloin instead of ground beef, fatty cuts or organ meat
  • Choose lean deli meats and avoid salami, bologna, and pepperoni

There are a lot of different recommendations to reduce your fat intake, but it is important to know that you do not need to incorporate all of these in order to be eating healthier! While this list of suggestions may look overwhelming, it just gives you more options to cut back on fats. By adopting even a single change, you will already be on your way to a healthier you!

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