Improve Your Nutrition IQ during National Nutrition Month!

Dear Readers,

March is National Nutrition Month. This year the theme is Nutrition: It’s a Matter of Fact. During National Nutrition Month®, the American Dietetic Association urges consumers to look beyond the myths of nutrition and focus on the facts. The ADA has identified the following 10 food facts.

The Top10 Nutrition Facts
1 Eating right doesn't have to be complicated. Use Mypyramid.gov to develop a personalized plan for lifelong health.

2 The best nutrition advice is based on science. Before adopting any changes to your diet, be sure the information is based in scientific fact.

3 Get your food and nutrition facts from the expert: a registered dietitian. RDs are uniquely qualified to translate the science of nutrition into reliable advice you can use every day.

4 Balancing physical activity and a healthful diet is your best recipe for managing weight and promoting overall health and fitness.

5 Think nutrient-rich rather than "good" or "bad" foods. The majority of your food choices should be packed with vitamins, minerals, fiber and other nutrients — and lower in calories.

6 Look at the big picture: No single food or meal makes or breaks a healthful diet. Your total diet is the most important focus for healthful eating.

7 Prepare, handle and store food properly to keep you and your family safe from food-borne illness.

8 Don’t fall prey to food myths and misinformation that may harm rather than benefit your health.

9 Read food labels to get nutrition facts that help you make smart food choices quickly and easily.

10 Find the healthy fats when making food choices. By choosing polyunsaturated or monounsaturated fats, you can keep your saturated fats, trans fats and cholesterol low.

Source: www.eatright.org
Be sure to include pork as part of a well rounded diet. Pork is a great source of protein, vitamins like thiamin and minerals like iron and zinc. The good news is that there are plenty of lean cuts of pork that taste great. Celebrate National Nutrition Month by trying these delicious recipes from the National Pork Council.

Pork and Black Bean Chili
1 1/2 pounds boneless pork, cut into 1/2-inch cubes
2 15 1/2-oz. cans black beans, drained
1 cup chopped onion
1 cup chopped yellow bell pepper
1 cup thick and chunky salsa
1 15 1/2-oz. can diced tomatoes, do not drain
2 cloves garlic, minced
1 teaspoon chili powder
1/2 teaspoon cumin
1/4 teaspoon crushed red pepper
Garnish: sour cream, shredded Cheddar cheese (optional)

Cooking Directions
Combine all ingredients except garnishes in 3 1/2-quart slow cooker. Cover and cook on low heat setting 7 to 8 hours. Top individual bowls with sour cream and Cheddar cheese.

Apricot Pork Dijon Salad
1 whole pork tenderloin, about 1 pound
1 cup apricot preserves
1/4 cup white wine vinegar
2 tablespoons Dijon-style mustard
1 teaspoon ground ginger
1 10-oz. package mixed salad greens
1 15-oz. can apricot halves, drained, and sliced
1/2 cup dried tart cherries
4 ounces Provolone cheese, cut into 1/2-inch cubes
8 green onions, sliced
1/4 cup toasted pecan pieces*

Cooking Directions
In small bowl stir together preserves, vinegar, mustard and ginger. Reserve 3/4 cup for salad dressing. Butterfly pork tenderloin (cut almost in half, but not quite through, horizontally; open and lay flat. Prepare medium-hot fire in kettle-style grill. Grill tenderloin over heat 5-6 minutes per side; brushing with remaining apricot mixture during last 2 minutes on each side. Remove tenderloin to cutting board. Meanwhile in large bowl toss together greens, apricots, cherries, cheese, pecans and onions. Divide mixture evenly among 4 plates. Slice pork into 1/2-inch pieces. Arrange portions of pork on top of greens on each plate; drizzle with reserved apricot mixture. Serves 4.

*To toast pecans, place pecan halves in shallow baking pan in a 350 degrees F. oven for about 10 minutes. Let cool, chop coarsely.

Asparagus Pesto with Gnocchi and Ham
2 cups cubed ham
12 ounces asparagus*
3⁄4 cup fresh basil
1⁄2 cup grated Parmesan cheese
1⁄3 cup walnut pieces
1⁄4 cup olive oil or cooking oil
3 tablespoons water
1 tablespoon minced garlic (6 cloves)
1⁄8 teaspoon ground black pepper
1 16-oz. package potato gnocchi or 8 ounces rotini (about 4 cups)
Nonstick cooking spray

Cooking Directions
Snap off and discard woody portions of asparagus. Cut into 1-inch pieces. Cook asparagus in a small amount of boiling water about 5 minutes or until tender. Drain and cool.

For pesto, in a food processor or blender, combine asparagus, basil, cheese, walnuts, olive oil, water, garlic and pepper. Cover and process or blend until nearly smooth, scraping sides occasionally. Divide pesto into thirds. Transfer 2 portions to freezer containers. Freeze for up to 3 months. Set aside remaining portion.

Prepare gnocchi or rotini according to package directions. Meanwhile, coat a skillet with nonstick cooking spray. Cook ham cubes in skillet until heated through. Stir remaining portion of the pesto into ham cubes; heat through. Drain gnocchi and toss with pesto-ham mixture. Serves 4.

*Note: If desired, substitute 12 ounces coarsely chopped broccoli for the asparagus. Cook broccoli in a small amount of boiling water about 5 minutes or until tender. Drain and cool.

Aegean Island Ham Sandwich
½ c. shredded ham
2 Tsp fresh lemon juice
1 tsp dried oregano
1 Tbsp olive oil
1 cup spinach leaves
2 whole wheat pita bread halves

Cooking Directions
In a small bowl, toss together ham, olive oil, lemon juice, spinach and oregano. Divide ingredients evenly between pita halves. Serves 2.

For more delicious recipes, log on to: www.theotherwhitemeat.com. For additional nutrition tips and resources, log on to: www.eatright.org.

Yours in Good Health,
Cathie Ostrowski, MS, RD, LDN
NC Pork Council Nutritionist