Healthy Cooking Tips and Judy Scott Welden

On December 7th, 2011 I had the pleasure of being a guest on Judy Scott Welden’s television show “Judy Foodie” to discuss pork and diabetes. This segment prompted by Ontario Pork’s new Diabetes recipe booklet entitled Managing Diabetes through Diet with Ontario Pork. This booklet highlights the lean cuts of pork with nutritious and delicious easy-to-prepare dishes. In addition to talking about this booklet, I also discussed healthy cooking tips for those with diabetes and those who are just trying to lead a healthier lifestyle. I’ve included some of these tips below:

1)     Choose a lean cut: pork tenderloin, chops and steaks, pork roasts, leg (or ham), cutlets/ scaloppini are all considered lean protein option. Lean protein is recommended by Canada’s Guide to be consumed one to three times daily depending on your age and gender. One serving is 75g, 2 ½ oz or about the size of a deck of cards. No matter what meat you choose an easy way to minimize your caloric intake is to trim visible fat from the cut of meat and pay attention to portion sizes.

2)     Seasoning: It is important that you choose seasoning options that are low in fat; otherwise you cancel out the benefit of eating a leaner cut. Try seasoning your pork with fresh or dried herbs, garlic, onions, vinegar, hot peppers, lemon juice and other extracts. These delicious options add a punch of flavour without all of the added fat and sodium.

3)     Cooking Method: At the end of the day frying anything in lots of fat will not be a lean option however; there are lots of other delicious and easy methods of cooking food. Pork can be boiled, grilled, roasted, broiled, slow cooked and stir fried with broth for an easy and quick cooking method that does not add extra calories or fat.

4)     What you serve it with: Remember that the key to a healthy and balanced diet is moderation and variety. There are four food groups included in Canada’s Food Guide so make sure to serve your pork dish with a whole grain, dairy product and some vegetables/fruit. For example you could serve the double dinner pulled pork in our new Diabetic recipe booklet on a whole grain bun with a side of cut up veggies and a glass of milk. Delicious and nutritious for the whole family while hitting all four food groups!

Ontario Pork wants consumers to know that you do not have to sacrifice taste for health.  For the tips listed above and more look for the Ontario Pork segments which will be aired in the New Year on the Rogers channel in Midland, Orillia and Collingwood area. If you are not in one of these areas and would like to view the clip visit:


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