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( CNN) - - Defending champions Germany were sent tumbling to a stunning 1- 0 extra- time defeat by outsiders Japan in the women' s World Cup Saturday. Japan had never beaten a European team and went into the quarterfinal in Wolfsburg as long- odds outsiders. But the hosts, roared on by a capacity and partisan crowd, could not press home their territorial advantage and grew increasingly frustrated. The winning goal came in the 108th minute as Japan captain Homare Sawa sent away substitute Karina Maruyama who scored with a brilliantly angled shot past Germany goalkeeper Nadine Angerer. The home side strained every sinew for an equalizer to force penalties, but came up short.

It was the two- time defending champions first defeat in the competition since 1999, having won 14 of their previous 15 matches. Japan will now face either Australia or Sweden, who meet on Sunday, for a place in the final. Earlier, France won a dramatic penalty shootout against England to reach the semifinals of the global competition for the first time. The talented French team will play either Brazil or the United States in the semifinals. The match in Leverkusen ended 1- 1 after extra- time but the French were deserved winners after dominating the latter stages of the match with superior technique and passing ability.

Jill Scott put England ahead just before the hour mark and they looked headed for the last four until the excellent Elise Bussaglia scored the equalizer for France two minutes from the end of regulation play. England had the early advantage in the penalties decider as Karen Bardsley saved the first French effort from Camille Abily. But Claire Rafferty' s weak effort saw the French restore parity and when Faye White blasted her effort onto the crossbar it was the end of England' s campaign, losing the shootout 4- 3. & quot; To get to penalties we did well. It was just unfortunate we missed two, & quot; England coach Hope Powell told BBC Sport. & quot; It was just tired legs. At the end we were dead on our feet.

Unfortunately when it came down to penalties you have to applaud France. & quot; Her side were boosted when Everton midfielder Stt blasted her second goal of the tournament, but her Paris St. Germain counterpart Bussaglia leveled as her shot curled in off the post. England, sporadically dangerous on the break, had the best chance in extra time, but Ellen White shot into the side netting from a a good position.

( ) Meat and poultry can be valuable sources of protein and other important nutrients. But meat and poultry can also be sources of unhealthy fat and cholesterol. Unfortunately, higher fat meat and poultry tend to be tastier & mdash; something celebrity chefs know, which is why they often use higher fat cuts of meat and poultry in their recipes. But before you follow in their footsteps, consider this: With a few simple tricks and tips, you can have it both ways & mdash; taste and health. Learn how to choose the healthiest selections of meat and poultry and how to prepare them using low- fat methods.

With these tips, you can reduce the fat even in higher fat marbled cuts. Selecting meat and poultry Look for lean cuts.

Certain cuts of meat and poultry are lower in fat. Lean cuts of beef include round, chuck, sirloin and tenderloin. Lean pork or lamb includes tenderloin, loin chops and leg. The leanest poultry is white meat from the breast with no skin. Check percentages.

When buying ground beef, look for packages with the highest percentage of lean meat & mdash; 90 percent or higher. Watch the ground. Ground poultry can have as much fat as ground beef has, or more, because it often includes dark meat and skin. To make the leanest choice, choose ground breast meat, or look for low- fat ground chicken or turkey.

Be selective. Choose beef that is labeled " Choice" or " Select" instead of " Prime, " which usually has more fat. If you can' t resist the higher fat choices, use them as an occasional indulgence rather than a regular option. Preparing meat and poultry Trim the fat.

Cut off any visible, solid fat from meat and poultry. This includes the skin on poultry.

When roasting chicken or turkey, it' s OK to leave on the skin for cooking, but remove the skin and the fat underneath before eating. Also, remove any remaining visible fat from pork and beef before eating. Use marinades. Marinades tenderize meat and keep it moist while cooking.

They also can enhance flavor that may otherwise be lost when you trim fat. Choose low- fat marinades, such as mixtures of herbs or spices with wine, soy sauce or lemon juice. Go low. Low- fat cooking methods include grilling, broiling, roasting, sauteing and baking.

Cooking melts away much of the fat in meat and poultry.

So when you cook meat or poultry in your oven, be sure to put it on a rack on a baking pan so that the fat drips away. Skim ahead. Make dishes in which you cook the meat in liquid, such as soups and stews, a day or two in advance and then refrigerate.

As the dish chills, the fat hardens on the top and you can easily skim it off.

Drain the fat. After cooking ground meat, drain the fat from the pan and rinse the meat with hot water.

Blot the meat with a paper towel to remove any remaining fat and the water. Watch serving sizes. Reducing your portion size reduces your fat and cholesterol intake. Don' t exceed 3 ounces ( 85 grams) of meat. That' s about the size of a deck of cards.

Three ounces also equals half of a boneless, skinless chicken breast, or one skinless chicken leg with thigh, or two thin slices of lean roast beef. Eating meat and poultry in moderation The 2010 Dietary Guidelines for Americans recommends that most people cut back on meat and poultry. When you do eat them, aim for lean versions. Also, consider eating fish and seafood more often and in greater variety by choosing fish or seafood instead of some meat and poultry. Try a few meatless meals, too.

That' s not to say you can' t enjoy meat and poultry if you choose. But keep it healthy by selecting lean cuts and using low- fat cooking methods.