LOOK FOR KEY WORDS WHEN SHOPPING FOR MEATS

AUBURN, MARCH 8, 2000---Cut, grade, trim, preparation and portion size are key words to remember when preparing to serve meat for a meal. Most all cuts are leaner today than they used to be, but certain cuts of pork and beef are naturally leaner than others. Look for the words "round" or "loin" when shopping for beef cuts and the words "leg" or "loin" when buying pork cuts. USDA "Select" beef is the leanest, containing the least amount of fat. "Choice" is the second leanest grade in the beef case.

When selecting pork, look for leanness of individual cuts. Pork is not graded the same as beef.

Reduce fat, calories and cholesterol by trimming fat from meat and removing skin from poultry. Chicken eaten with skin has 30-55 percent more fat than skinless portions.

Trimming fat from beef reduces total fat content by about 50 percent. Trimming fat before cooking reduces fat even more because it prevents the fat along the edges of meat cuts from moving into the meat during cooking.

Preparation or cooking methods also make meat cuts leaner. Use low-fat cooking methods such as broiling, grilling, roasting on a rack, microwaving, sauteing or stir-frying with a small amount of oil. Tenderize lean meat cuts by marinating them in an acidic mixture before cooking or cooking them slowly in liquid. Pounding, grinding and slicing along the grain also helps.

Serving size is important, even with lean meat cuts. A 3-ounce portion (cooked) is considered a serving size in most diets. A 3-ounce serving is about the size of the palm of a women's hand. Two 3-ounce servings a day is sufficient for most diets.

The dietary recommendations of all major health organizations include lean meat as part of the meat group. Experts agree that lean meat, because it is lower in fat, saturated fat and cholesterol can be part of a well-balanced eating plan. Lean meat provides nutrients such as protein, B vitamins, iron and zinc which are valuable to the body. The meat group includes beef, pork, lamb, veal, poultry, fish, dry beans, eggs and nuts.

SOURCE: DR. EVELYN CRAYTON, Foods and Nutrition Specialist, Alabama Cooperative Extension System (334) 844-2224