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Can
You Include Meat in a Healthy Diet ? |
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Yes. According the Health Canada's
Nutrition Recommendations, Canada's Food Guide to
Healthy Eating and the Heart and Stroke Foundation
of Canada, healthful, nutritious eating patterns
can result from many combinations of foods from
all of the four major food groups including the
Meat and Alternatives Group. |
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Does
Meat Contribute a Large Amount of Fat in the Diet? |
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No. Fresh
meat (pork, beef, lamb and veal) contributes only
7% of the total fat in the Canadian diet, of which
pork contributes only 1.3%.
The largest amount of fat in the Canadian diet
comes from Fats and Oils (32%), which includes
butter, margarine, salad dressings, mayonnaise
and fat used for frying. Hidden fats, especially
in snack and processed foods, baked goods, fast
foods, fried foods and added fats, such as sauces,
dressings and oils, add substantial amounts of
fat and calories to the diet. |
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Is
Pork High in Fat? |
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No. Pork
is 47% leaner than it was 10 years ago. Improved
diet and breeding practices have resulted in a meat
that is very lean and highly nutritious. All trimmed
cuts of pork today qualify as 'lean' or 'extra-lean'
according to Health Canada's nutrition labelling
guidelines. So go ahead and enjoy them all! |
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What
are the Leanest Cuts of Pork? |
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Loin, tenderloin and leg cuts are
the leanest pork cuts available. However, there
is a variety of lean pork cuts to choose from as
part of your healthy mealtime planning since all
trimmed pork cuts, with the exception of ribs, qualify
as lean or extra lean. |
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I have
High Blood Pressure. Is Pork Naturally High in Salt? |
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No. Fresh
pork is naturally low in salt (sodium): a 100 gram
serving of fresh lean pork has only 57mg of sodium.
The sodium content of foods increases upon further
processing. A 100 gram serving of a baked ham has
1113 mg of sodium and a can of diluted tomato soup
has 2239 mg.
Season meats with herbs and spices (other than
salt) to boost flavour and to cut back on fat
and sodium at the same time. Rub herbs and spices
onto pork before grilling, sautéing or
roasting. Choose sodium reduced processed meats
(i.e. ham and bacon), sauces and soups if you
are trying to reduce your sodium intake. |
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I am
Trying to Lose Weight. Can Pork be Included in My
Weight Loss Plan? |
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Yes. Pork
is high in nutritional value compared to its calorie
and fat content. An average 100 gram cooked serving
of lean pork contains only 191 calories and 7.5
grams of fat, which can be part of any weight loss
plan. Remember: Lose Weight the
Healthy Way.
- Eat a variety of foods from all four foods groups each day.
- Physical activity is important.
- Low fat does not mean low calories.
- Make your weight loss goals realistic. Your
weight gain did not happen in one week and neither
will your weight loss.
- Weight loss should be part of a lifestyle change.
- Focus on losing weight safely and permanently.
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Can
I Eat Meat if I have High Blood Cholesterol? |
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Yes. Low
fat diets that include lean meat are as effective
in lowering blood cholesterol levels as chicken
or fish. Incorporating lean meats, such as pork
loin or leg, allows for a greater range of food
choices which may help in making long-term dietary
changes.
Remember to select lean cuts of meat (leg or
loin), white meat from poultry and fish and trim
all visible fat and remove skin. Control portion
size. Eat two 3-oz servings per day of lean meat,
poultry or fish. Use low-fat cooking methods,
such as steaming, baking, broiling, roasting or
grilling. Herbs, spices, salsas and fruit chutneys
provide great flavour without added fat.
Many other foods besides meat contain fat. Therefore,
you must look at your total diet to identify the
sources of dietary fat when reducing your total
and saturated fat intake. |
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For more answers to questions about Alberta Pork, feel
free to Ask
the Butcher.
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