How can I reduce fat from meat in my diet?

There are several ways you can reduce the meat fat in your diet:

  •  Choose lean cuts of meat. Look for key words, such as “loin,” “round,” “lean,” “choice,” and “select.”
  • Cut off all visible fat before or after cooking, and remove skin from chicken and turkey.
  • Broil, roast, grill, steam, or poach instead of frying.
  • Try quick-cooking methods, such as stir-frying, that use marinades or dressings with lots of seasonings to enhance juiciness and flavor.
  • Limit your portions of lean meat, fish, or poultry to 3–5 ounces per meal—about the size of a deck of cards. Half of a skinless, boneless chicken breast is about 3 ounces of meat.
  • Chill meat broth and drippings so the fat rises and solidifies. Then it can be skimmed off the top before serving or making gravy. You can also use this method to reduce the fat in canned or homemade broths and soups.


Laura Motosko, MSEd, RD
Nutrition & Dietetics

Choose lean cuts of meat including round or tenderloin cuts of beef, pork tenderloin and Canadian bacon. Trim visible fat from raw meat. After cooking ground meat, use a paper towel to absorb the grease. Consider moderate portion sizes of meat, about the size of a deck of cards, to avoid excess calories and fat.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.