Nutrition

What’s on Your Plate?

Nutrient-Rich Foods First

Choosing nutrient-rich foods is the first step in eating more healthfully. The nutrient-rich approach is a positive way of eating that focuses on the complete nutrient package of a food, shifting from foods to avoid to foods to enjoy. Pork is nutrient-rich and its flavor complements many other nutrient-rich foods, like fruits, vegetables and whole grains.

Focus on selecting nutrient-rich foods first (from these five MyPyramid groups) and then fit in moderate amounts of treats, sweets and decadent foods. 

• Grains (choose whole grains more often)
• Brightly colored fruits and 100% fruit juice
• Vibrantly-colored vegetables
• Low-fat and fat-free milk, cheese and yogurt
• Lean meats (like pork loin and pork tenderloin, beef sirloin and beef round) poultry, fish, eggs, beans and nuts

Balancing all choices means you never need to eliminate or avoid any foods, even if they’re more calorie-dense and decadent, like bacon, ribs and ice cream! Just remember to include more physical activity in your daily routine to balance your calories and build a stronger, healthier body.

Develop an Eye for Size

Practicing portion control is just as important as choosing the right foods. The USDA MyPyramid recommends two to three servings from the Meat, Poultry, Fish, Dry Beans, Eggs and Nuts Group each day, or the equivalent of 5 to 6½ ounces of cooked meat for adults. Need a visual? Three ounces cooked pork looks like the size of a deck of cards. It’s also the amount on the plate above.