The New Year is a perfect time to refine eating habits for a great year ahead. Make pork tenderloin your healthy eating superhero to win the battle against healthy eating ruts. It offers an endless variety of simple preparations and bold, tasty recipes. For an elegant, delicious dish that’s also easy on the waistline at only 224 calories per serving, try Sage Pork Tenderloin Medallion with White Wine Jus from registered dietitian and chef, Michelle Dudash. In addition to mouthwatering recipes, Dudash offers tips and tidbits on pork’s role in any healthy lifestyle: |  |  | |
 | | Fill Up, Eat Less: Eating healthy does not mean skimping on flavor or satisfaction. Consumption of flavorful, low-fat protein like pork while dieting has been linked to greater satiety and retention of muscle mass. Greater satiety, or a feeling of fullness, will reduce hunger and the urge to over-eat.1,2 |  | | Power Up with Protein: Pork tenderloin packs big nutrients in every lean serving. A 3-ounce portion of tenderloin is an “excellent” source of protein, thiamin, vitamin B6, phosphorous and niacin and a “good” source of potassium, riboflavin and zinc – yet accounts for only 6 percent of the calories in a 2,000-calorie diet.3 |  | | Think Fresh, Think Nutrients: A new study shows that diets including fresh, lean pork provide higher calorie-adjusted amounts of important nutrients like protein, selenium, thiamin and vitamin B6 compared to diets not including pork.4 |  | | Make it Lean, Mean and Medium-Rare: On average, the most common cuts of pork have 16 percent less total fat and 27 percent less saturated fat than 21 years ago. Today’s leaner pork can be enjoyed medium rare for optimal enjoyment. The U.S. Department of Agriculture (USDA) recently announced that pork can be safely cooked to 145 degrees Fahrenheit, followed by a three-minute rest time, resulting in juicy and tender pork that’s more delicious than ever. | | Looking for inspiration? Try one of these recipes for your next delicious and lean meal! Roast Pork Tenderloin with Asian Dry Rub
Baked Pork Egg Rolls
Roast Pork Tenderloin with Winter Greens and Caramelized Onions
Pork Tenderloin Sliders with Three Sauces
Pork Tenderloin Stuffed with Spinach and Feta
Sautéed Pork Tenderloin Medallions with Lemon-Garlic Sauce | | |
 | | Win Daily! Throughout the month of February, the National Pork Board is hosting a “Love Me Tenderloin” daily sweepstakes. Pork fans can visit Facebook.com/PorkBeInspired and pledge to eat healthier for a chance to win free pork! | | |
____________________________
[1] Leidy, H., Tang, M., Armstrong, C., Martin, C., & Campbell, W. “The effects of consuming frequent, higher protein meals on appetite and satiety during weight loss in overweight/obese men.” Obesity/Volume 19 (2011): 818-824.
[2] Leidy, H., Tang, M., Armstrong, C., Martin, C., & Campbell, W. “The influence of higher protein intake and greater eating frequency on appetite control in overweight and obese men.” Obesity/Volume 18 (2010): 1725-1732.
[3] U.S. Department of Agriculture, Agricultural Research Service. 2011. USDA National Nutrient Database for Standard Reference, Release 24. Nutrient Data Laboratory Home Page, http://www.ars.usda.gov/ba/bhnrc/ndl
[4] Murphy, M., Spungen, J., Bi, X., & Barraj, L. "Fresh and fresh lean pork are substantial sources of key nutrients when these products are consumed by adults in the United States." Nutrition Research/Volume 31.Issue 10 (2011): 776-783.