Pork Recipes Are Healthy Food Choices

The Other White Meat Is the Perfect Choice for a Heart-Healthy Diet

Sep 26, 2009 Carol Rzadkiewicz

For a healthy diet, pork is an excellent choice for family meals, and there are many scrumptious recipes, including Glazed Pork Chops and Pork Loin with Applesauce.

According to the National Pork Board, a study by the United States Department of Agriculture (USDA) revealed that the most common cuts of pork are much leaner today than they were in the past. In fact, the survey showed that these same cuts are 16 percent leaner and have 27 percent less saturated fat than similar cuts in 1991.

Pork Is as Healthy as Chicken

Interestingly, although most people associate chicken with healthy eating, many cuts of pork are just as lean, and just as healthy, as skinless cuts of chicken. For example, the Board reports that 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.

USDA Food Pyramid and Recommended Daily Allowances

Based upon the USDA’s Food Pyramid, for a healthy diet, people need to consume the following foods on a daily basis:

Whole-grain breads, crackers, pasta, rice, etc.
Dark-green and orange vegetables, plus dried peas and beans.
Fruit, preferably fresh, frozen, canned, or dried, but go easy on fruit juices since most contain high percentages of sugar.
Milk or cheese products, either low fat or fat free, although if people cannot consume milk products, they can substitute lactose-free products.
Low-fat and lean meat and poultry, preferably baked, broiled, or grilled.

Pork’s Role in a Healthy Diet

Pork is not only an “excellent” source of thiamin, niacin, riboflavin, vitamin B-6, phosphorus, and protein, but also a “good” source of zinc and potassium (National Pork Board, 2009). As a result, consuming pork can contribute significantly to a person’s receiving the appropriate RDA’s of important nutrients to help him or her maintain optimal good health.

Key Nutrients Found in Pork

According to the National Pork Board (2009), the major nutrients found in pork and the roles they play in healthy bodily function are the following:

Iron: contributes to the formation of red blood cells, assists in the conversion of glucose into usable energy, and helps protect the body from the actions of free radicals.
Magnesium: plays a key role in the normal functioning of enzymes, glucose, and muscle.
Phosphorous: strengthens bones and energizes cells.
Potassium: helps control fluid balance and maintain normal blood pressure.
Zinc: aids in energy metabolism and contributes to a properly functioning immune system.
Thiamine: contributes to the body’s metabolism of carbohydrates, proteins, and fats.
Riboflavin: plays an important role in the release of energy from foods.
Niacin: contributes to the normal function of many enzymes in the body and the metabolism of sugars and fatty acids.
Vitamin B 12: helps build red blood cells and metabolize carbohydrates and fats.
Vitamin B6: contributes to normal function of enzymes and co-enzymes; plus, plays a critical role in the regulation of glycogen metabolism.

Most Highly Recommended Cuts of Pork

The most highly recommended cuts of pork for the health-conscious are tenderloins, loin roasts, Canadian bacon, and pork chops; and although there are many delicious recipes for all these cuts, two that will surely be a hit at any meal are Glazed Pork Chops and Pork Loin with Applesauce.

Recipe for Glazed Pork Chops

Ingredients:

4 boneless pork chops (1/4 inch thick)
1/4 tsp. freshly ground black pepper
Salt, optional
1/4 cup apple cider or juice
1/2 cup whole cranberry sauce
2 tbsp. honey
2 tbsp. frozen orange juice concentrate
1/4 tsp. ground ginger
1/8 tsp. ground nutmeg

Preparation:

Spray large nonstick skillet with nonstick cooking spray.
Heat over medium-high heat.
Sprinkle both sides of chops with pepper and salt.
Brown chops on each side.
Add apple cider or juice.
Cover tightly and cook over low heat for 5 or 6 minutes until chops are done.
While chops are cooking, in a small bowl, combine cranberry sauce, honey, orange juice concentrate, ginger, and nutmeg.
Once chops are cooked, drain of the juice, but leave chops in the skillet.
Pour prepared mixture over chops; then cook for an additional 1 or 2 minutes until heated thoroughly.

Recipe for Pork Loin with Applesauce

Ingredients:

Pork Loin, 3-½ to 4-lbs
1 tbsp. flour
1 tsp. salt
1 tsp. dried mustard
1/4 tsp. pepper
1 large (1 lb.) can of applesauce
1/4 cup brown sugar
1/4 tsp. cinnamon
1/4 tsp. cloves

Preparation:

Combine flour, salt, mustard, and pepper.
Rub mixture over the loin.
Place meat fat side up in roasting pan.
Roast at 325 degrees for 30 to 45 minutes per pound.
Combine applesauce and remaining ingredients.
One hour before roasting time is complete spread applesauce mixture over loin.

Yes, pork is a healthy food choice for health-conscious individuals, and these delicious recipes will help make pork a family favorite any day of the week.

Readers who found this article interesting might also enjoy reading "How to Buy Prime Cuts of Beef."

References:

National Pork Board, The Other White Meat, retrieved September 24, 2009 from theotherwhitemeat.com

National Pork Board, Recipe for Glazed Pork Chops, retrieved September 24, 2009 from theotherwhitemeat.com

Richards, Mary Anne (1968) Favorite Recipes of America; Pork Loin with Applesauce; Louisville, Kentucky: Favorite Recipes Press

United States Department of Agriculture, Steps to a Healthier You: Food Pyramid, retrieved September 25, 2009 from mypryamid.gov

The copyright of the article Pork Recipes Are Healthy Food Choices in Healthy Cooking is owned by Carol Rzadkiewicz. Permission to republish Pork Recipes Are Healthy Food Choices in print or online must be granted by the author in writing.