Protein Match-Up
WHEN CALORIES COUNT – PORK WINS!
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 LOOKS LIKE?
-
6 STALKS
RAW BROCCOLI306 CAL -
1 CUP
GREEK STYLE YOGOURT 2% M.F.174 CAL -
5 SLICES
DELI HAM185 CAL -
10 OZ
RAW TOFU228 CAL -
2 ½ SOY
BURGER PATTIES265 CAL -
4 LARGE
HARD-BOILED EGGS280 CAL -
3 ½ OZ
PORK TENDERLOIN113 CAL -
1 ½ CUPS
COOKED LENTILS308 CAL -
1 ½ CUPS
COOKED BLACK BEANS381 CAL -
6 TBSP
NATURAL PEANUT BUTTER552 CAL -
¾ CUP
WHOLE NATURAL ALMONDS649 CAL -
3 CUPS
COOKED QUINOA705 CAL
The Meat Of The Matter
Pork is a powerhouse of nutrition! Every bite provides high quality protein, energy, and key vitamins and minerals.
Pork tenderloin is the leanest cut of pork – it’s as lean as boneless, skinless chicken breast.
Meat protein is considered ‘complete’ because it contains sufficient amounts of all 9 essential amino acids. Amino acids are the building blocks of protein and are vital to every cell in the body.
Pork is naturally low in sodium and a good source of potassium – two nutrients that, when combined, can help regulate blood pressure.
Eat 25-30 grams of protein at breakfast, lunch and dinner! Current research suggests that eating protein-rich foods – like lean meats – throughout the day is best for optimal health.
The only natural source of vitamin B12 is from animal source foods. B12 keeps your nerves and blood cells healthy.
All fresh, trimmed cuts of pork, except ribs, qualify as lean or extra lean.
Pork is the leading food source of thiamin, an important B vitamin that releases energy from carbohydrates, builds and repairs nerves and muscles, and regulates appetite.
Pork is the best meat source of riboflavin; it helps keep your nervous system, skin and eyes healthy.
Meat and plant foods, when eaten together, deliver greater nutritional value than when eaten alone.
The protein in pork enhances the absorption of iron and zinc in other foods. This is known as the ‘meat factor’ phenomenon.
Canadian farmers never add growth hormones to pigs’ feed, making the retail claim that pork contains ‘no added hormones’ unnecessary.
DID YOU KNOW?
One of the easiest ways to remember lean cuts of pork is to look for the word ‘loin’ in the name.
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