olling hills, bright green pastures, blue clear skies and endless sights of yellow tassels perched upon dark green stalks of corn. This is a typical picture of Iowa that paints the portrait of the state's vast quantities of food and a significant amount of the nation's agricultural bounty.

As it turns out, corn, soybeans, poultry, pigs, and cattle are not the only things growing in Iowa -- our waistlines also are growing. To date, more than 60 percent of Iowans are either obese or overweight. While a lack of physical activity could be part of the reason for the expanded waistlines, it is evident that Americans need to pay a little more attention to their diets.

The great news is that pork is 31 percent lower in fat, 29 percent lower in saturated fat and 14 percent lower in calories than it was in 1983. Pork can be advantageous to any diet; it's packed full of protein and essential vitamins and minerals.

Pork can be incorporated into a part of any healthy diet -- even diabetic diets and individuals with hypertension. Read on to find out why pork can be a great asset to your diet!

Pork is Lean
Pork, also affectionately known as "the other white meat," compares favorably to the fat, caloric and cholesterol content of chicken (we will leave the taste factor for you to decide!). In fact, eight cuts; including pork rib roasts, rib chops, loin chops, tenderloins, and sirloin chops all have less fat than a skinless chicken thigh. (See Table 1 for more tasty comparisons.)

The 2005 Dietary Guidelines for Americans recommends that your daily total fat intake represent 20 percent to 35 percent of your calories. Less than 10 percent of calories should come from saturated fat. It is also recommended that trans-fats, which are linked to high blood cholesterol and a risk factor for heart disease, be limited as much as possible. Fortunately, pork -- like most other meats -- does not have trans-fats.

Pork can be part of your next low-fat meal. When preparing pork, grilling, broiling and roasting are great ways to cook without adding extra fat. Choose lean cuts, like all loin cuts, because they are usually lower in fat than other cuts. Recipes such as Grilled Pacific Pork Fajitas, Grilled Ham Steaks with Apricot Glaze and Molasses Roasted Tenderloin, all have 5 grams of fat or less. More low-fat recipes can be found at www.TheOtherWhiteMeat.com.

Pork Has Essential Vitamins and Minerals
Pork is a nutrient-dense food. A mere three ounces serves as a significant contribution toward meeting your daily nutritional requirements.

Thiamin is a vitamin responsible for helping the body utilize carbohydrates, protein and fat. Without thiamin, important energy-yielding reactions would not occur. Thiamin can be found in many animal products, but pork is the major contributing animal product that contains the most thiamin. A three-ounce serving supplies you with 53 percent of your daily need for this vitamin.*

Pork also is high in the mineral phosphorus. Phosphorus strengthens bones and helps your cells utilize energy. A single serving contributes 22 percent toward meeting your daily requirement1. There are many essential nutrients found in pork. For a complete list and their importance to health, please refer to Table 1 below.

TABLE 1: Nutrients Found in Pork and Their Importance

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). 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% An electrolyte that 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. 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. Information courtesy of the National Pork Board

Pork and Cholesterol
High blood cholesterol is known to increase the risk of coronary heart disease. In most individuals, the first step to lowering blood cholesterol is to limit the intake of saturated and trans fat. However, limiting foods high in cholesterol and exercising also have been proven to lower cholesterol in some patients.

It was previously recommended that individuals restrict red meats and replace them with fish and poultry. The good news is that research shows that this step is unnecessary to reach desirable blood cholesterol levels.

Dietary Guidelines for Americans 2005 recommends consuming less than 300 milligrams of cholesterol per day. A three-ounce serving of pork tenderloin only has 67 milligrams of cholesterol and the same size serving of chicken breast contains 72 milligrams of cholesterol.

Protein and Weight Loss
Pork is known to be a strong source of protein. Protein is important in maintaining body components, tissue repair and is an integral part of red blood cells, hemoglobin, hormones and antibodies. Other functions of pork in the diet also are being studied and many people like the results!

New studies are looking at how protein suppresses your appetite, making you feel full and causing you to consume fewer calories during the day. Studies are now looking at the role of protein in weight loss. Some studies have reported that diets moderately high in protein have higher success rates of weight loss. However, recommended intakes depend on age, sex and level of physical activity. To find out your recommended intake, go to www.mypyramid.gov.

Putting It All Together for a Healthy Lifestyle!
Remember that pork can be part of a healthy diet in moderation. It is important to get the daily recommended requirements for all food groups. Physical exercise also plays a key role in maintaining heath. The best way to maintain weight is to make sure the energy you take in is comparable to what you expend during the day. To learn more about your personal recommended daily intakes, go to www.mypyramid.gov.

The National Pork Board Investing Your Checkoff Dollars
The National Pork Board, which is funded by the Pork Checkoff, realizes the need for further research on the relationship between pork and human health. That's why Checkoff dollars have been invested in a weight loss study at Purdue University. Specifically, the weight losses of women consuming moderately high protein diets with pork as the main protein source are the subjects.

The main hypothesis being evaluated is that protein in pork may contribute to a feeling of fullness, which helps prevent overeating. Overeating is the main cause of becoming overweight and obese. It's currently estimated that two-thirds of all Americans are overweight or obese!

According to Ceci Snyder, MS, RD of the National Pork Board, "This study will provide needed data for long-term food policy efforts, such as the national Dietary Guidelines for Americans, as well as short-term programs reaching influential health media." The study is expected to be completed this year.

Another recent Checkoff-funded study updated the USDA nutritional database for pork. This pork nutrient database is used by health professionals, food manufacturers, government health programs, as well as school lunch programs. This project evaluated the nutrient content of product from supermarkets across the nation. The product prep and nutrient analysis was scheduled to be completed last fall.

"The nutrient database project is essential to allow us to show consumers, health professionals and others that we have a quality product which meets the needs of today's consumer. The new data will also be important for our industry as we evaluate the ideal nutrient content of pork for various audiences," adds Snyder.

* based on a 2,000-calorie diet