There are two basic methods for cooking meats: dry heat and moist heat. Generally, dry-heat methods are best applied to naturally tender cuts of meat. Moist-heat methods tenderize less-tender cuts. Dry-Heat Methods Grilling for both small cuts cooked over direct heat and large pork cuts cooked with indirect heat Broiling for small cuts such as chops, kabobs and pork patties Sautéing for small pork cuts such as chops, cutlets and strips Panbroiling for chops, tenderloin medallions, ham slices, bacon and ground pork patties Roasting for large pork cuts - loin roasts, shoulder roasts, ham, leg roasts Moist-Heat Methods Stewing for smaller pieces of less-tender cuts, such as shoulder cubes Braising for large or small cuts, but traditionally less-tender cuts

Approximate Thickness or Weight Cooking Time (in minutes, unless otherwise specified) ROASTING -- in an uncovered, shallow pan at 350° F. Loin Roast, Bone-in or Boneless* 2-5 pounds 20 per pound Crown Roast* 6-10 pounds 20 per pound Leg 3 1/2 pounds 40 per pound Shoulder Roast (Butt)* 3-6 pounds 45 per pound Tenderloin (roast at 425-450° F) 1 - 1 1/2 pounds 20-30 Ribs --- 1 1/2 - 2 hours**   BROILING -- 4 inches from heat OR GRILLING -- over direct heat Chops, Bone-in or Boneless 3/4 inch 8-10 Thick Chop 1 1/2 inches 12-16 Kabobs 1-inch cubes 10-15** Tenderloin 1 - 1 1/2 pounds 15-25 Ground Pork Patties 1/2 inch 8-10   GRILLING -- over indirect heat Loin Roast, Bone-in or Boneless* 2 pounds 45 minutes - 1 hour Shoulder Roast (Butt)* 3-5 pounds 2 1/2 - 4 hours** Ribs --- 1 1/2 - 2 hours**   SAUTEING -- with a small amount of oil over medium-high heat in an uncovered pan Cutlets, Bone-in or Boneless 1/4 inch 3-4** Chops, Bone-in or Boneless 3/4 inch 7-8 Tenderloin Medallions 1/4 - 1/2 inch 4-8** Ground Pork Patties 1/2 inch 8-10   BRAISING -- with a small amount of liquid over low heat in a tightly covered pan Chops or Cutlets 1/4 - 1 inch 8-15 Cubes 1 inch 8-10** Tenderloin Medallions 1/2 - 3/4 inch 4-8 Shoulder Roast (Butt) 3-6 pounds 2 - 2 1/2 hours** Ribs --- 1 1/2 - 2 hours**   STEWING -- in liquid at slow simmer in a covered pot Ribs --- 1 1/2 - 2 hours** Cubes 1 inch 45 minutes - 1 hour**   Pork today is very lean and should not be overcooked. Whenever possible based on the cut, use a thermometer to test for doneness. Pork should be cooked to 160° F, at which temperature it will be slightly pink on the inside. * For larger cuts of pork, such as roasts, cook to 150° F; remove from the oven or grill and allow to set for 10 minutes before slicing. The temperature of the roast will continue to rise to 160° and the pork juices will redistribute throughout the roast before slicing. If marked by **, the cut should be cooked until tender.   Back to Top

Through changes in feeding and breeding techniques, pork producers have responded to consumer demand for leaner pork. Today's pork has 31 percent less fat than 20 years ago. Many cuts of pork are as lean as skinless chicken. How much fat should I be eating? For your good health, most dietary guidelines advise that you consume no more than 30% of your calories from total fat and no more than 8-10% of your calories from saturated fat. The guidelines for cholesterol remain the same for everyone: No more than 300 milligrams per day. Fat Intake Guidelines Calories Total Fat (30% of cal.) Saturated Fat (10% of cal.)     1,600 (many sedentary women) 53 grams 17 grams 2,200 (active women, many sedentary men) 73 grams 24 grams 2,800 (many active men, some very active women) 93 grams 31 grams Can I cut fat and still keep great taste? Preparing healthy meals that feature pork starts at the supermarket and ends at the table. The following checklist will help you achieve the results you want: Get a lean start Use cuts with the words "loin" or "round" in their name for the leanest meats, such as pork tenderloin or loin chop. Cuts with minimal visible fat are the leanest. Skim and trim Remove excess fat prior to cooking ­ it can cut total fat content per serving in half. Skim fat from pan juices after pan-broiling. Add stock, wine or fruit juice to the skillet after meat is removed; heat and stir; then use as a low-fat sauce or glaze. Cook it light Use low-fat cooking methods, like grilling, broiling, stir-frying and pan-broiling to maximize flavor while keeping added fat to a minimum. Broil, grill or roast on a rack, so natural fat from meat drips away. Cook thin cuts of meat quickly, with little or no fat, by pan-broiling or "dry sautéing" in a non-stick skillet with a little juice or broth. Stir-fry with vegetable cooking spray or a small amount of flavored oil. Marinate for flavor and juiciness, with juice, wine-flavored vinegar or fat-free dressing instead of oil-based marinades. Spice for life Season meats with herbs and spices (other than salt) to boost flavor and cut back on fat and salt at the same time. Rub herbs and spices onto pork before grilling, broiling or roasting. Experiment with different seasonings to discover exciting new ways to enjoy healthful eating. S-T-R-E-T-C-H flavorful, higher-fat ingredients Use favorite foods like sharp cheeses and herb-flavored oils to flavor your dishes, but cut the amount in half. Use low-fat cheeses or whipped or reduced-fat butter. Lighten-up on the ladle To get the most benefit from the vegetables you're eating, use less of a regular salad dressing, or use a fat-free variety or herb-flavored vinegar instead. Choose cream-based sauces and gravies less often than sauces made with skim milk or fat-free broth. Develop an eye for size Portion control is just as important as buying and cooking lean. Follow the Food Guide Pyramid guidelines and eat 5 to 7 ounces from the meat group each day. A 3-ounce serving of trimmed, cooked meat is about the size of a deck of cards. Back to Top How The Pigs Got Lean Today's consumer no longer needs to rely on the butcher to "trim the fat" from their pork. Thanks largely to pork producers, today's hogs are raised leaner, meeting the demand for quality pork with less fat. Fat content comparison in 3 oz. broiled pork loin Today's pig yields a pork loin with 77% less fat - and 53% fewer calories! Hogs and hog production have evolved to meet growing - and changing - demands for pork. With a declining need for many products once made from fat hogs, today's leaner hogs better meet the needs of Americans. In 1937 much of a hog went toward producing lard. Today, lean meat replaces much of that fat. Today's pork producer combines genetics with improved production techniques and technology to deliver the leaner pork consumers demand.

The tenderloin is the leanest cut of pork - a 3-ounce serving contains 139 calories and 4.1 grams of fat - comparable to a skinless chicken breast. Other lean cuts (based on a 3-ounce serving) include --- Boneless loin roast with 165 calories and 6.1 grams of fat; Boneless sirloin chops with 164 calories and 5.7 grams of fat; Boneless loin chops with 173 calories and 6.6 grams of fat, Boneless ham (extra lean) with 123 calories and 4.7 grams of fat. A 2-ounce serving of Canadian-style bacon contains 86 calories and 3.9 grams of fat. Back to Top

Daily Values are listed on food labels. They tell us how much of various nutrients we should consume each day. The following information is based on a 3-ounce serving of pork. As you can see, these key nutrients make pork a nutrient-dense food!   Nutrient % Daily Value (DV)*   Why It's Good For You   Iron 7% Getting enough iron is a problem for some women, especially women of child-bearing age. Heme iron (found in meat) is absorbed more readily than nonheme iron (found in plant-based foods). Thus, anyone who avoids meat without the help of their health professional may increase their risk of iron-deficiency anemia. Magnesium 6% Important for the normal function of many enzymes (catalysts for the body's chemical reactors), glucose and muscle action. Phosphorous 22% Strengthens bones and generates energy in cells. Potassium 11% This mineral, also known as an electrolyte, plays a major role in water balance and helps maintain normal blood pressure. Zinc 15% A component of more than 70 enzymes, zinc is a key player in energy metabolism and the immune system. Thiamin 53% Without this key vitamin, metabolism of carbohydrate, protein and fat would be significantly compromised. Animal protein is one of the best sources of this nutrient, and among the choices, pork is tops. Riboflavin 19% Next to milk, there are few foods that have as much riboflavin per serving as pork. Riboflavin has an important role in the release of energy from foods. Niacin 20% Important for the normal function of many enzymes in the body and involved in the metabolism of sugars and fatty acids. Vitamin B12 33% Helps build red blood cells and metabolize carbohydrates and fats. Vitamin B6 (Pyridoxine) 18% Important for the normal function of enzymes and co-enzymes, which are needed to metabolize protein, carbohydrates and fats. Plus, it plays a critical role in the regulation of glycogen (stored carbohydrates) metabolism. *Based on 2,000 calorie meal plan. Back to Top