A recent USDA reveals six common cuts of fresh pork are leaner today than they were fifteen years ago – on average about 16 percent lower in total fat and 27 percent lower in saturated fat.
What’s more, pork tenderloin is now as lean as skinless chicken breast.
The study found a 3-ounce serving of pork tenderloin contains only 2.98 grams of fat, whereas a 3-ounce serving of skinless chicken breast contains 3.03 grams of fat.
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.
Develop an Eye for Size
Portion control is key to reaching and maintaining a healthful weight.
Follow the MyPyramid guidelines and eat 5 to 7 ounces (for adults) from the meat group each day, depending on your calorie needs.
A 3-ounce serving of trimmed, cooked meat is about the size of a deck of cards.
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.
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.
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.
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.
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.
For your good health, the USDA Dietary Guidelines for Americans recommends consuming 20-35% of calories as fat and less than 10% of calories as saturated fat by selecting foods that are lean or low-fat. The guidelines for cholesterol are no more than 300 milligrams per day. Pork easily fits into a balanced eating plan as suggested by the Dietary Guidelines. Lean pork not only provides a host of vitamins and minerals, but has fat and saturated fat levels equivalent to skinless chicken.
(The following information is based on a 3-ounce serving of pork)
Iron
5%
Getting enough iron is a problem for some women, especially women of child-bearing age. Heme iron (found in meat) is absorbed more readily than nonheme iron (found in plant-based foods). Thus, anyone who avoids meat without the help of their health professional may increase their risk of iron-deficiency anemia.
Magnesium
6%
Important for the normal function of many enzymes (catalysts for the body's chemical reactors), glucose and muscle action.
Phosphorous
20%
Strengthens bones and generates energy in cells.
Potassium
11%
This mineral, also known as an electrolyte, plays a major role in water balance and helps maintain normal blood pressure.
Zinc
14%
A component of more than 70 enzymes, zinc is a key player in energy metabolism and the immune system.
Thiamin
54%
Without this key vitamin, metabolism of carbohydrate, protein and fat would be significantly compromised. Animal protein is one of the best sources of this nutrient, and among the choices, pork is tops.
Riboflavin
19%
Next to milk, there are few foods that have as much riboflavin per serving as pork. Riboflavin has an important role in the release of energy from foods.
Niacin
37%
Important for the normal function of many enzymes in the body and involved in the metabolism of sugars and fatty acids.
Vitamin B12
8%
Helps build red blood cells and metabolize carbohydrates and fats.
Vitamin B6 (Pyridoxine)
37%
Important for the normal function of enzymes and co-enzymes, which are needed to metabolize protein, carbohydrates and fats. Plus, it plays a critical role in the regulation of glycogen (stored carbohydrates) metabolism
