Some pork cuts fit your diet

Chef Dean Dupuis of South City Kitchen in Atlanta displays his cider and chile-braised pork shank. He serves it with such sides as stone-ground grits. When dining out, dieters often scan the menu for chicken and fish to find dishes lower in fat and calories. They may even search out a lean cut of beef — such as top sirloin or strip steak — and order it sliced on top of a salad. But pork often gets overlooked as a lighter protein entree possibility.

It's true that nutrition facts reveal a full rack of baby back ribs slathered in barbecue sauce can add up to 1,000 calories, but there's more than one way to serve a pig. Many cuts of pork are actually as lean as skinless chicken.

The National Pork Board Web site is proud to report that "Through changes in feeding and breeding techniques, pork producers have responded to consumer demand for leaner pork. Today's pork has 16 percent less fat and 27 percent less saturated fat than 15 years ago."

Pork tenderloin is famously fit for weight control and meets U.S. Department of Agriculture guidelines for "extra lean" (less than 5 grams fat per 3-ounce serving). In fact, a 3-ounce portion of pork tenderloin contains less than 3 grams of total fat and only 120 calories.

Registered dietitian Ceci Snyder with the National Pork Board says,"The best way to find leaner cuts of pork is to look for the words 'loin' or 'chop' on the menu. When you see a center cut pork chop, it's taken from the loin so will be a lean choice with 153 calories and about 6 grams of fat per 3-ounce serving." Of course, a 3-ounce serving isn't the usual size served in restaurants, but you can use that as a comparative guide.

Chefs at the two South City Kitchen locations in Atlanta consistently feature pork on their menus. At the Vinings location, chef Chip Ulbrich grills center cut pork chops and serves them with sauteed mustard greens, and tosses in another nod to the pig with tasso ham mac and cheese. Chef Dean Dupuis at the Midtown location braises pork shank in cider spiked with chile and serves it with stone-ground grits, green tomato chow chow and brussels sprouts accessorized with Benton's bacon. Snyder points out that "The pork shank, which is from the leg, is lean because it's a well-exercised part of the pig."

Another menu trend "is to pair leaner cuts of pork with the flavors of fattier cuts on the same plate," Snyder says.

Snyder says pork is best when cooked to medium doneness (an internal temperature of 160 degrees Fahrenheit). "Because today's pork is so lean, it's important not to overcook it, so it's juicy and tender. Think slightly pink."

Dupuis says five years ago if he'd serve pork with a little pink in the middle, his customers would send it back, but "It's not as bad as it once was when everyone freaked out." If worries about trichinosis still haunt you, know that it's nonexistent today. If it were present in pork, food safety experts say that cooking to 137 degrees Fahrenheit would kill it, and that temperature is well below what's recommended.

Pork is a good source of:

• Thiamin. This key vitamin supports the metabolism of carbohydrates, protein and fat. Pork contains 54 percent of the daily value needed for thiamin.

• Niacin, involved in the metabolism of sugars and fatty acids.

• Riboflavin, which has an important role in the release of energy from foods.

• Vitamin B6, which plays a critical role in the regulation of carbohydrate metabolism.

• Phosphorus, which strengthens bones and generates energy in cells.

And the meat is a good source of: • Zinc, key in energy metabolism.

Carolyn O'Neil is a registered dietitian and co-author of "The Dish on Eating Healthy and Being Fabulous!" E-mail her at carolyn@carolynoneil.com.