Did you know that pork today is actually leaner that it was 15 years ago? In fact, in 2006, the USDA found that six common cuts of pork are 16% lower in total fat and 27% lower in saturated fat.
What does “lean” mean?
In order for a cut of pork to be labeled “lean” is must have less than 10 grams of total fat, less than 4.5 grams saturated fat and less than 95 milligrams cholesterol per three ounce serving. The six common cuts of pork considered lean include
- Pork tenderloin (just as lean as a boneless, skinless chicken breast)
- Boneless sirloin chop
- Boneless top loin roast
- Bone-in center loin chop
- Bone-in rib chop
- Bone-in sirloin roast
What other ways can I keep it lean?
If you’re purchasing a cut that isn’t deemed “lean” by the USDA, there are three tips to keeping it healthy.
First, develop an eye for size. One serving of pork equals three ounces cooked (four ounces raw), or about the size of a deck of cards. Next, skim and trim any visible fat. By cutting off any excess fat around the outside, you can reduce total fat by about 50% and calories by about 30%. Finally, cook it light. Broil, grill, stir fry or roast your pork with little added fat to keep it light and lean.
What does pork have to offer?
Aside from tasting great, pork offers a wealth of nutrients.
|Pork is an EXCELLENT source of|
|Thiamin||Carbohydrate, protein and fat metabolism|
|Niacin||Enzyme support, sugar and fatty acid metabolism|
|Riboflavin||Releases energy from food|
|Vitamin B6||Immune function, enzyme support|
|Phosphorus||Build bones and teeth|
|Protein||Red blood cell formation, healthy organs and muscles|
|Pork is a GOOD source of|
|Zinc||Immune function, DNA synthesis, taste and smell senses|
|Potassium||Fluid balance, blood pressure|