NUTRITION
Optimize The Way You Eat
Pork is a Powerhouse of Nutrition
Pork delivers outstanding nutritional value at an affordable price! Every bite provides complete and high-quality protein, energy, as well as key vitamins and minerals needed for optimal health. Pork is naturally low in saturated fat, sodium and carbohydrates, and is trans-fat free.
Have you seen Canada’s Food Guide plate? Pork belongs in the Protein category.
To learn more about how pork fits into a healthy eating plan, click here.
Many foods contain protein – lean meats like pork, skinless poultry and fish, plant foods like quinoa, tofu and cooked dried beans, as well as eggs, lower fat dairy products, and nuts and seeds. But not all protein sources are equal.
Animal proteins are more like the proteins found in our bodies, which means they are used more efficiently than plant proteins. And, when it comes to weight management, calories count! Choosing high quality proteins will help you reach your daily requirements with fewer calories.
What does 24 grams of protein look like?
Did You Know?
Healthy amounts of both animal and plant proteins improve diet quality and have complementary benefits when eaten together.
The protein in pork:
- Is considered a complete protein because it contains sufficient amounts of all nine essential amino acids
- Helps maintains muscle mass
- Is used more readily and rapidly by the body than plant-based proteins
- Keeps you feeling full longer
Your body can’t make essential amino acids, so you must get them from the foods you eat.
Click on these links for our printable nutrition brochures:
How much is enough?
The amount of protein an adult needs per day is determined by their weight. The current recommendation is 0.8 grams of protein per kilogram of body weight.
Some segments of the population, including athletes and active adults generally need more protein than the average person.
Estimates are that 25 to 30 grams of high-quality protein foods at breakfast, lunch and dinner gives adults the best chance to maintain or improve muscle mass. This can be maximized by ensuring regular physical activity.
To learn more, click here.
There’s more to pork than just protein – it’s naturally nutritious!
- Pork is loaded with important B vitamins including B6 and B12. Your body depends on a daily replenishing of B vitamins to function properly.
- Pork is the leading food source of thiamin. Thiamin helps convert food into energy, regulate appetite and maintain the normal function of the nervous system, heart and muscles.
- Pork is the best meat source of riboflavin; it helps keep your nervous system, skin and eyes healthy.
- Pork is a good source of choline. Choline is a vitamin-like nutrient that plays a key role in brain development, human metabolism and liver health.
- Pork is an excellent source of selenium, a mineral that acts like an antioxidant by helping prevent and repair cell damage.
- Pork is a good source of iron, an essential mineral for the body since it helps maintain healthy red blood cells.
- Pork delivers a good supply of magnesium and phosphorus. Both minerals help to strengthen bones and teeth.
DID YOU KNOW?
The nutrients in pork increase brain chemicals that promote mood, focus and motivation.
The fat content of pork varies depending on the cut and level of trimming, but it’s mainly made up of poly- and mono-unsaturated fats. Many fresh cuts of pork are considered lean or extra lean, making them an excellent addition to a healthy meal plan.
If you’re intentionally looking for lean, think “Loin” and “Chop”. One of the easiest ways to remember lean cuts of pork is to look for the word “loin” in the name, such as pork tenderloin. Any kind of pork chop is also a lean choice.
DID YOU KNOW?
Pork tenderloin is the leanest cut of pork. It’s as lean as boneless, skinless chicken breast.
There’s a perception that Canadians are eating too much red meat. But, if you look at Statistics Canada data, that’s a myth. Most Canadians consume a quantity of red meat that’s well within Canada’s Food Guide recommendations. In fact, some populations are consuming less than the recommended number of servings including older females and adolescent males.
Pork, like other fresh meats, is considered a foundational food that helps keep your body strong and vital. What’s more concerning is that many of the calories that Canadians consume come from highly processed foods – foods that are full of added sugar and sodium.
Click here to learn more.
DID YOU KNOW?
Pork is classified as a red meat because it falls in the livestock category along with beef, bison, lamb and veal. Pork also contains more myoglobin than poultry and fish even though some cuts are pale in colour when cooked.
Power Up Your Plate with Tasty Pork Recipes!
Pork isn’t just packed with essential nutrients—it’s also packed with flavour. Discover recipes that harness the health benefits of pork while delivering mouthwatering meals. Whether it’s lean cuts or protein-packed dishes, your next favorite recipe is waiting!
