Good news! Pork delights don’t just taste good, they’re also good for you. Protein, iron, zinc and B vitamins are just some of the nutrition benefits of “the other white meat.”  Today’s pork is also significantly leaner than in years past --a four-ounce serving rings in at only 191 calories and 7.5 grams of fat. Knowing how to choose the leanest cuts and how to buy, store, prepare and cook pork properly can boosts the benefits of this delicious meat even more.

Go lean

The American Dietetic Association recommends purchasing less fatty pork cuts such as tenderloin, top-loin roast, center-loin chop, sirloin roast, loin-rib chop and shoulder-blade steak. From a visual perspective, you’re looking for a small amount of marbling and a mostly trimmed piece of meat with little fat on the outside. When buying ground pork, look for “lean” or “extra-lean” on the label. Even ribs and bacon can be part of a healthy diet if enjoyed as an occasional treat.

How to buy and store pork

To reduce your risk of foodborne illness, select firm, grayish-pink and cold-to-the-touch pork before its sell-by date, and place it in a plastic bag so it doesn’t contaminate your other grocery items. At home, freeze or cook raw pork within three to five days of purchase (or within one to two days for pork liver and other organ meats). Precooked or take-out pork should be hot and eaten within two hours of purchase or refrigerated or frozen. Cooked pork alone will keep for three to five days in the fridge and up to six months in the freezer, while pork-based casseroles and soups are best eaten after no more than four days in the fridge and three months in the freezer.

How to prepare pork

For maximum safety, defrost pork in the refrigerator. (And if you change your mind, no worries: pork can be refrozen within three to five days.) Trim any visible fat, but don’t bother rinsing the meat – proper cooking will destroy any organisms. Dishes or cutting boards used to marinate, chop or prepare raw pork should be kept separate and not used for any other foods. Marinating pork can be refrigerated in a covered container for up to five days, with the uncooked marinade thrown out immediately afterwards.

How to cook different cuts of pork

The only safe way to ensure that pork is properly cooked is by using a meat thermometer. Ground pork meals, chops and roasts should reach 160  degrees F. Even at this temperature, though, the meat may appear pink – that’s okay. Your cooking method will vary depending on the type of meat. Loin and tenderloin cuts, ham legs and ribs can be roasted in the oven at 350 degrees F. Chops, cutlets and ground-pork patties can be broiled, grilled or fried in a skillet. Ribs, meanwhile, can be broiled, grilled, braised or stewed.

More! Check out our chicken tips and beef tips for more information on food safety.