Expert Input

Elizabeth M. Ward, MS, RD

As a registered dietitian, writer, nutrition consultant, accomplished speaker and mother of three, Liz knows nutrition, healthy meals on a budget and family-friendly cooking.

She is the author of several books; her latest is Expect the Best: Your Guide to Healthy Eating Before, During and After Pregnancy (Wiley, 2009). In addition to years of experience serving as a spokesperson for the American Dietetic Association (1992 – 2002), Liz has been featured in nearly 1,000 print and broadcast interviews, including CNN, U.S. News & World Report, The New York Times and The Boston Globe. Liz regularly writes for Men’s Fitness, Fit Pregnancy, and WebMD.com. She is a membr of the National Pork Board’s Consumer Advisory Panel for 2009.

Making the Most of Nutrition
Wellness is something I strive for every day, but as a working mother and health professional, I know how difficult it can be to stay on track. It’s important to convey the idea to clients and patients that wellness is a long-term goal that you need to work at on a daily basis. Regular exercise and healthy eating are powerful weapons that anyone can use to prevent several chronic conditions, including heart disease, diabetes and obesity. March is National Nutrition Month, which serves as a reminder that we all have the ability to take charge of our well-being and that our clients and patients can take charge of their own health, too.

The following information explains recent research that can help your patients maximize nutrition while following a modified Dietary Approaches to Stop Hypertension (DASH) diet that incorporates red meat. Also included are tips to jump-start overall wellness accompanied with nutritious, lean pork recipes that will tantalize taste buds and foster good health at the same time.

DASH Diet Evolves
Research on the DASH diet began in the late 1990s. Originally designed to aid in blood pressure reduction, the DASH diet is based on an eating plan rich in fruits, vegetables, and low-fat or non-fat dairy foods, as well as three minerals considered central for blood pressure control - calcium, magnesium and potassium.ⁱ The DASH diet is recommended by the American Heart Association and referenced in the USDA Dietary Guidelines 2005. In addition, ongoing scientific research has documented reductions in body weight, blood pressure, and blood cholesterol among individuals following the DASH diet.ⁱⁱ

Recently, researchers from Deakin University in Australia investigated the potential benefits of incorporating red meat, such as pork, into the DASH diet to test for heart health outcomes.

The study, called “Low-sodium dietary approaches to stop hypertension-type diet including lean red meat lowers blood pressure in postmenopausal women,” published in January 2009 in Nutrition Research, found including red meat on most days of the week while eating a DASH-based diet was associated with health benefits.ⁱⁱⁱ Specifically, the researchers found that the inclusion of six servings per week (100g cooked per serving) of red meat to a DASH diet was more effective in reducing blood pressure in postmenopausal women than a healthy high-carbohydrate, low-fat diet. While the exact mechanism for reduction in blood pressure is not known, the researchers speculate that the low dietary acid load of the DASH plus red meat diet compared to the higher acid load of the reference diet may be one reason for the observed effect.

The “Leaning Up” of Pork
Just as the DASH diet is undergoing an evolution based on the recent research on DASH plus red meat, the pork industry itself is undergoing an evolution in order to meet changing consumer palates. On average, the most common cuts of pork have 16 percent less total fat and 27 percent less saturated fat than they did nearly twenty years ago. In fact, pork tenderloin is now as lean as the leanest type of chicken – a skinless chicken breast.^iv It is important that clients and patients are aware of the benefits of consuming lean pork, as pork is naturally nutrient-dense and offers potential health benefits as well.

Planning A “Meal Plan”
Food budgets are tight and dining out is becoming less common as a result. Preparing delicious recipes at home is a sensible solution to rising food costs. Listed below are delicious and easy-to-prepare lean pork recipes that can be infused into any healthy eating plan, including the newer version of the ever-healthy DASH diet:

Starring lean pork and fresh produce, this crisp-tasting Greek Salad with Pork makes for a great fresh entrée. Serve with whole-grain pita wedges and mixed olives as easy side accompaniments to complete the meal.

The Peachy Ham Kabobs are a light meal that combines sweet fruit and filling protein. This also makes an inspiring appetizer.

Kale makes a great partner to pork in the Brazilian Pork Salad with Tangerine Vinaigrette. All the elements of this salad, especially the dressing, can be ready ahead of time. Serve as part of a light dinner or luncheon with bread and iced tea.

Take-Away Tips
National Nutrition Month supports overall wellness. As a health professional, you know that wellness is typically a result of a combination of healthy eating and regular exercise, along with other healthy lifestyle habits. Here are some useful tips to help your clients stay on track:

• Plan Ahead: Take just 10 minutes a day to plan out your exercise routine and meals for the next day; or better yet, consider making a weekly exercise and eating plan each Sunday afternoon. Adherence is highest when there is a pre-set plan in place, and nothing is left to chance.

• Partner Up: Find a friend to motivate and inspire you. A second opinion and source of positive energy can make all the difference when life’s stressors get in the way.

• Pack in the Protein: With snacks and meals alike, always strive to include lean sources of protein. A recent study from the British Journal of Nutrition found that consuming lean servings of Canadian bacon at breakfast gave people a greater sense of fullness all day, allowing them to eat less total calories over the course of the day.^v Protein can be the pivotal ingredient for successful weight loss and long-term weight management.

For more information on food safety, cooking techniques or to find your own favorite recipes, be sure to visit

ⁱ _{U.S. Department Of Health and Human Services. Your Guide to Lowering Your Blood Pressure with DASH. NIH Publication No. 06-4082, 2006.}
ⁱⁱ _{Appel et al. A Clinical Trial of the Effects of Dietary Patterns on Blood Pressure. NEJM. 1997, 16 (336) 1117-1124.}
ⁱⁱⁱ _{Nowson et al. Low-sodium Dietary Approaches to Stop Hypertension-type diet including lean read meat lowers blood pressure in postmenopausal women. Nutr Res. 2009, (29) 8-18.}
^iv _{U.S. Department of Agriculture, Agricultural Research Service. USDA National Nutrient Database for Standard Reference, Release 21, 2008.(www.ars.usda.gov/nutrientdata).}
^v _{Leidy HJ, et al. Increased dietary protein consumed at breakfast leads to an initial and sustained feeling of fullness during energy restriction compared to other meal times. British J of Nutr, 2009, (101) 798–803.}