How to Reduce Saturated Fat in Cooking?

Cut Meat Fat in Cooking
 
Problems: How to cut meat fat in cooking and keep my weight in control?

Healthy Cooking Tips: Choose lean cuts; trim all visible fat; use low-fat cooking techniques; drain fat from cooked meats; skim off fat from soups and stews, and to reduce saturated fat.


Here are some useful tips to reduce the saturated meat fat in cooking and will keep your body in better shape:


➊ Choose extra-lean meat and skinless chicken breasts
Lean beef cuts include the round, chuck, sirloin or loin. Lean pork cuts include the tenderloin or loin chop, while lean lamb cuts come from the leg, arm and loin.

➋ Trim all visible fat from meats and poultry before cooking
Cut off all visible meat fat before or after cooking. Remove poultry skin before eating to help lower fat, but remove it before cooking to lower even more.

➌ Use low-fat cooking techniques
Grill, broil, bake, braise, steam, poach, slow-cook, and microwave foods instead of frying them.

➍ Drain the fat during or after cooking
Use a rack or pan to drain off fat when broiling, roasting or baking. Drain fat with a line mesh strainer, skillet, or colander and blot them with kitchen paper. An alternative to drain the fat from the pan is to rinse the meat with hot water once the meat is cooked.

➎ Skim off fat from soups and stews made with meat or poultry
Cook a day ahead of time. Stews, boiled meat, soup stock or other dishes in which fat cooks into the liquid can be refrigerated. Then the hardened fat can be removed from the top.


➏ Eat chicken and turkey rather than other meats
Duck, goose, and red meats have higher fat. Organ meats such as liver, sweetbreads, kidney and brain are very high in cholesterol. If you're on a cholesterol-lowering diet, eat them only occasionally.

➐ Eat fresh meat and limit processed meats
Many processed meats, such as sausage, bologna, salami and hot dogs, are high in calories and saturated fat. They are often high in sodium as well. If necessary, choose chicken or turkey sausages instead of pork or beef sausages.

➑ Consider moderate portion sizes of meat
About the size of a deck of cards, to avoid excess calories and fat.



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