All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

Beans And Legumes

Beef

Beef And Veal

Beets

Berries

PORK

Typical serving size:

4 oz
or 113 g

HOW IT HARMS

High cholesterol Parasites

WHAT IT HEALS

Bones Muscles Heart, muscle, and nervous system function Anemia Immunity Thrifty cooks used to boast that when it came to pigs, they could use everything but the squeal
A pig yields chops and other cuts of fresh meat; cured or processed products, such as ham and bacon; and skin for gelatin
Most cuts of fresh pork are leaner than they used to be because of selective breeding techniques
Lean roast pork is nutritionally close to skinless poultry in its fat and calorie content
Many pork products, however, like ham, sausage, and bacon, do contain excessive amounts of fat
Two slices of pork bacon contain 6 g of fat and 73 calories
Bacon also contains nitrates, which can lead to the formation of carcinogens

Health Benefits

Helps build bones and muscles
Pork provides a complete protein to help your body build and maintain strong bones and muscles
Helps convert food to energy
Pork is a major source of thiamin, a B vitamin that is instrumental in the conversion of carbohydrates into energy for the body and brain
It’s also crucial for heart, muscle, and nervous system function
Can prevent anemia
About half the iron in pork is heme iron, the most readily absorbed and digested type of dietary iron
Boosts immune system
Commonly known for its ability to strengthen the immune system, the zinc in pork helps build protein and DNA, heals wounds, and is necessary for keeping your senses of smell and taste intact

Health Risks

Cardiovascular disease
The saturated fat in fatty cuts of pork, such as rib roasts, blade chops, and pork products like ham, bacon, and sausage, can lead to a host of health problems, including high cholesterol
For a healthy diet, be sure to choose lean cuts of pork
Parasites
If you eat raw or undercooked pork, you could get a tapeworm infection
Cook pork at 140°F (60°C) or higher to avoid tapeworm infection

Allergies

Shred pork and serve in tacos instead of ground beef or chicken

Cube cooked pork and toss in a salad

Wrap bacon around a dried apricot that’s been moistened with orange juice

Buying Tip

s

Fresh pork should be smooth and pink, not gray or damp looking

Seek out lean cuts of pork, like pork tenderloin, which is low in saturated fat

Always check the date stamp on packages of vacuum-sealed bacon, ham, and sausage to make sure it’s fresh
The date reflects the last date of sale

If pork has to be part of your breakfast meal from time to time, opt for bacon instead of sausage
A slice of bacon, cooked thoroughly, has fewer calories than a typical sausage
Your best bet is a slice of lean back bacon with the rind and fat cut off, rather than fat-streaked bacon

Storing Tips

Fresh pork should keep for up to 3 days in the refrigerator, though keep in mind that smaller cuts may spoil quicker

Cooked pork can be stored in the refrigerator for up to 5 days

Cooked bacon and ham can be frozen and then reheated in a microwave

Store sliced, cooked meat, such as ham, away from other uncooked meats in the refrigerator