PORK
Tenderloin 6.90
Top loin/loin chops 5.92
Center loin/center rib5.39
Sirloin 5.13
Ribs 4.72
Spareribs 4.09
Blade chops/roast 4.02
Ham, whole 3.24
Bacon, cured 3.03
TURKEY
Light meat 7.34
Dark meat 5.55
Ground 4.71
NUTCRACKER
Nuts are rich in the artery-clearing tag team of fiber and
monounsaturated fat. To get the heart benefits without gaining weight,
eat a handful of one type daily, plus two Brazil nuts for cancer
protection.
FIBER (G) PROTEIN (G)MONOUNSATURATED FAT (G)EXTRAS
Almonds 3 6 8.6 7.3 mg vitamin E
Brazil nuts 2 4 7 544 mcg selenium
Cashews 1 5 6.7 82 mg magnesium
Hazelnuts 3 4 12 27 mg phytosterols
Peanuts 2 7 6.8 67.2 mcg folate
Pecans 3 3 12 144 mmol antioxidants
Pine nuts 3 3 6.4 1.2 mg manganese
Pistachios 3 6 7 61 mg phytosterols
Walnuts 2 4 2.5 2.5 g omega-3s
All values are per 1 ounce.
SPICE ROUTE
Sprinkle your food with free-radical fighters.
ANTIOXIDANT CAPACITY
(MMOL PER KG)
Saffron 53
Bay leaf 47.9
Rosemary 44
Paprika 40
Black pepper 37
