Meat serves as one of the main sources of protein in the diets of many Canadians, and choosing lean meats helps you boost your protein intake healthfully. The University of Michigan Heath System highlights pork tenderloin as a lean-meat option, providing a lower-fat alternative to other cuts, such as pork chops or bacon. Consume pork tenderloin, and you’ll introduce more vitamins, minerals and other nutrients into your diet. Pork tenderloin is relatively low in calories; a 3-ounce portion, with any visible fat removed, contains just 93 calories. Roughly three-quarters of these calories come from the tenderloin’s 17.8 grams of protein. You can use this protein to make hormones, as well as to maintain strong tissues. Pork tenderloin also contains 1.8 grams of fat per serving, which accounts for 17 percent of its calories. Fat helps you absorb vitamins from your food and also provides energy you need to support your active lifestyle. So, what should you do to prepare and cook your tenderloin? It’s quite simple. Keep your pork tenderloin as lean as possible by trimming away any visible fat before cooking and selecting healthful cooking options — such as broiling or grilling — that don’t require the use of added fat. Instead of seasoning your pork with barbecue sauce, which can contain added sugar or fat, add flavour with a dry rub made up of paprika, garlic powder and red chilli pepper. Always cook your pork until it reaches an internal temperature of 145 degrees Fahrenheit to avoid food-borne illness, recommends the U.S. Food and Drug Administration. Check our recipe section for ideas. Enjoy!