For beef, the following selections will be lean if they are graded Choice or Select:

• sirloin steak or roast
• round steak or roast
• flank steak
• chuck roast or steak
• tenderloin
• ground round and ground sirloin (leanest of all)

Prime cuts have more "marbling," or flecks of fat distributed throughout the meat. The meat with less marbling will not be quite as juicy, tender, or flavorful as the higher-fat (Prime) cuts, but this disparity can be corrected during preparation. For the healthiest fare, try ground meat no less than 85 percent lean.

The leanest choices for chicken include skinless breast, leg and thigh pieces. If chicken is prepared with the skin on, it should be removed before eating.

Cooking methods and seasonings can help a great deal in cutting fat and keeping meats tender and flavorful.

Here are some suggestions for making your lean meat as tasty as possible:

• For tender cuts from the loin: Broil, grill or roast on a rack so that fat drips away.
• For less tender cuts (round), use moist-heat methods like braising or stewing, or marinate to tenderize before cooking.
• Marinate meat cuts before cooking for 15 minutes to two hours using a marinade containing juice, wine-flavored vinegar, fat-free dressing or yogurt. Allow 1/4 to 1/2 cup of marinade for each 1-2 pounds of beef.
• Cook thin cuts of meat quickly using vegetable cooking spray in place of fat.
• Stir-fry meat and vegetables with a small amount of oil or vegetable cooking spray.
• Rub herbs and spices onto lean meats before broiling, grilling or roasting for flavor without added fat.
• Skim fat from pan juices; make sauces or gravies by adding wine or fruit juice.
• Calories and fat can be reduced further by trimming visible fat from meat cuts before cooking.
• Cook with fresh fat-free ingredients such as onions, green or red peppers, garlic, tomatoes, lemon juice, ginger and mustard.
• Substitute lowfat, low-calorie ingredients for similar high-fat ingredients in meat recipes, for instance fat-free sour cream for sour cream, lowfat cheeses for regular cheese, and reduced-fat/fat-free salad dressings and mayonnaise for their high-fat counterparts.
• Lean meats can be versatile -- cut into strips, cubes, cutlets, or thin chops for a variety of quick and easy one-dish meals.