Through changes in feeding and breeding techniques, pork producers have responded to consumer demand for leaner pork. Today's pork has 31 percent less fat than 20 years ago. Many cuts of pork are as lean as skinless chicken.

How much fat should I be eating?

For your good health, most dietary guidelines advise that you consume no more than 30% of your calories from total fat and no more than 8-10% of your calories from saturated fat. The guidelines for cholesterol remain the same for everyone: No more than 300 milligrams per day.

Fat Intake Guidelines

Calories	Total Fat (30% of cal.)	Saturated Fat (10% of cal.)

1,600 (many sedentary women)	53 grams	17 grams
2,200 (active women, many sedentary men)	73 grams	24 grams
2,800 (many active men, some very active women)	93 grams	31 grams

Can I cut fat and still keep great taste?
Preparing healthy meals that feature pork starts at the supermarket and ends at the table. The following checklist will help you achieve the results you want:

Get a lean start

• Use cuts with the words "loin" or "round" in their name for the leanest meats, such as pork tenderloin or loin chop.
• Cuts with minimal visible fat are the leanest.

Skim and trim

• Remove excess fat prior to cooking ­ it can cut total fat content per serving in half.
• Skim fat from pan juices after pan-broiling.
• Add stock, wine or fruit juice to the skillet after meat is removed; heat and stir; then use as a low-fat sauce or glaze.

Cook it light

• Use low-fat cooking methods, like grilling, broiling, stir-frying and pan-broiling to maximize flavor while keeping added fat to a minimum.
• Broil, grill or roast on a rack, so natural fat from meat drips away.
• Cook thin cuts of meat quickly, with little or no fat, by pan-broiling or "dry sautéing" in a non-stick skillet with a little juice or broth.
• Stir-fry with vegetable cooking spray or a small amount of flavored oil.
• Marinate for flavor and juiciness, with juice, wine-flavored vinegar or fat-free dressing instead of oil-based marinades.

Spice for life

• Season meats with herbs and spices (other than salt) to boost flavor and cut back on fat and salt at the same time. Rub herbs and spices onto pork before grilling, broiling or roasting.
• Experiment with different seasonings to discover exciting new ways to enjoy healthful eating.

S-T-R-E-T-C-H flavorful, higher-fat ingredients

• Use favorite foods like sharp cheeses and herb-flavored oils to flavor your dishes, but cut the amount in half.
• Use low-fat cheeses or whipped or reduced-fat butter.

Lighten-up on the ladle

• To get the most benefit from the vegetables you're eating, use less of a regular salad dressing, or use a fat-free variety or herb-flavored vinegar instead.
• Choose cream-based sauces and gravies less often than sauces made with skim milk or fat-free broth.

Develop an eye for size

• Portion control is just as important as buying and cooking lean.
• Follow the Food Guide Pyramid guidelines and eat 5 to 7 ounces from the meat group each day.
• A 3-ounce serving of trimmed, cooked meat is about the size of a deck of cards.

How The Pigs Got Lean

Today's consumer no longer needs to rely on the butcher to "trim the fat" from their pork. Thanks largely to pork producers, today's hogs are raised leaner, meeting the demand for quality pork with less fat.

Fat content comparison in 3 oz. broiled pork loin
Today's pig yields a pork loin with 77% less fat - and 53% fewer calories!

Hogs and hog production have evolved to meet growing - and changing - demands for pork. With a declining need for many products once made from fat hogs, today's leaner hogs better meet the needs of Americans. In 1937 much of a hog went toward producing lard. Today, lean meat replaces much of that fat.

Today's pork producer combines genetics with improved production techniques and technology to deliver the leaner pork consumers demand.