The Lowdown on Lean Cuts

The Lowdown on Lean Cuts


DID you know?

The leanest cuts of pork have the word loin in the name, such as pork tenderloin or loin chop. Fresh or cured ham also can be a lean choice.

lowdown-on-lean-cuts-slices-trim-kabobsTrim to Slim – Reduce calories and fat by trimming all visible fat from lean cuts before cooking. This can cut fat content per serving in half. Trimming prevents fat from being absorbed into the meat during cooking.
Cook It Light – Using low-fat cooking methods like grilling, broiling, stir-frying and pan broiling maximizes flavor while keeping added fat to a minimum.
lowdown-on-lean-cuts-slices-trim-spicesSpice for Life – Pork comes in a variety of cuts and its versatility complements numerous flavors. Seasoning pork with herbs and spices (other than salt) is an easy way to boost flavor and cut back on fat and salt at the same time. Rub the pork with a combo of herbs and spices, such as rosemary, basil, cayenne or paprika, before grilling, broiling or roasting.
lowdown-on-lean-cuts-slices-trim-portionsDevelop an Eye for Size – Practicing portion control is just as important as buying and cooking lean. The USDA Food Guidance System recommends two or three servings from the Meat, Poultry, Fish, Dry Beans, Eggs and Nuts Group each day, or the equivalent of 5 to 6 ½ ounces of cooked lean meat for adults.

lowdown-on-lean-cuts-slices-trim-shopping-tipQuick Shopping Tip – Estimate about 4 ounces of boneless, trimmed raw pork to get 3 ounces of cooked pork. A 3-ounce serving of trimmed, cooked pork is about the size of a deck of cards. A ¾-inch pork chop will be about 3 ounces when cooked.



Ham Still No. 1 In-home Lunch Sandwich

Top 10 Sandwiches Served In-home at Lunch


  1. Ham
  2. Turkey
  3. Cheese
  4. Peanut Butter and Jelly
  5. Bologna
  6. Tuna
  7. Hot Dog
  8. Hamburger
  9. Egg
  10. Chicken


  1. Ham
  2. Peanut Butter and Jelly
  3. Turkey
  4. Cheese
  5. Hot Dog
  6. Burger
  7. Tuna
  8. Bologna
  9. Chicken
  10. Egg


How to Carve a Ham:

lowdown-on-lean-cuts-carve-1 lowdown-on-lean-cuts-carve-2 lowdown-on-lean-cuts-carve-3
1. Place the ham on a cutting board with the shank – or lower leg – to the carver’s right. Steady the ham with a fork and cut a few slices from the thin side of the leg as shown. 2. Place the ham on the side where you removed slices. Make perpendicular slices to the leg bone. 3. To loosen the slices, cut along the leg bone, removing each slice with the fork.

How Many Meals Come from One Pig?

Each market hog represents…

 pork-meals2 pork-meals3
 pork-meals4  pork-meals5

371 servings of pork

Source: Locke Karriker, DVM, associate
professor of veterinary diagnostic and
production animal medicine at Iowa State
University. Based on a 265-pound market
weight, 70 percent yield and 8-ounce servings.

 pork-meals6  pork-meals7
 pork-meals8  pork-meals9  pork-meals10  pork-meals11
 pork-meals12  pork-meals13  pork-meals14  pork-meals15