1. The Other White Meat
When doctors first warned us to avoid red meat, pork producers got very nervous. The pork producers decided to make pork a lean meat by changing how the pigs were fed and bred. The result was called "the other white meat" to increase the sales of pork. Many cuts of pork are as lean as chicken and are just as healthy for those following a reduced-fat diet.
2. What a Ham
Most of us love ham. We eat ham sandwiches, have ham with eggs for breakfast and prepare ham in a festive way for holidays. Ham is surprisingly healthy, with only 112 calories in a 3-ounce serving. Ham is a high-protein convenience meat because it's precooked and can be served hot or cold. Ham is a versatile cut of pork to keep on hand, as it comes boneless or bone-in and can be bought pre-sliced as well.
3. Look Before You Cook
If you are looking for leaner cuts of pork for a reduced-fat diet, look at the visible fat on the cut of meat. Pork should have some fat just as chicken should, but excess fat should be removed. Many cooks trim most of the fat before cooking, but fat can be trimmed after cooking as well. Leaving a small amount of fat on the meat prior to cooking will keep the meat more flavorful.
4. A Cut Above
Pork tenderloin is the leanest cut of pork and has the same number of calories as a chicken breast. A 3-ounce serving of pork tenderloin has only one half a gram more of fat than does a chicken breast. A boneless sirloin chop, loin chop and top loin chop all have less fat than a chicken thigh, as does a serving of boneless loin roast or boneless sirloin roast pork. A pork rib chop and one serving from a boneless rib roast are less than one gram more in fat than a chicken thigh. Spare ribs vary in fat content according to the cut, as does the country-style rib cut.
5. Why Fry?
The method of cooking lean cuts of pork also affects how many grams of fat are in your meal. If you fry pork chops in fat or deep-fry pork, the total amount of fat is increased. When roasting a pork roast, raise the roast on a rack to keep it out of fat drippings and the amount of fat in your meal will be reduced. Pork is well suited for grilling, broiling, braising or stewing as well as roasting. The method you choose for cooking will keep your pork dinner lean.
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