Your Health and Eating Poultry

In diet cooking circles, the question is often asked, "Is poultry good for your health?"  This is not a simple yes/no question because there are so many factors to be considered when preparing and cooking poultry.  Poultry can be a very healthy choice under a variety of circumstances.  This guide is meant to educate you on which types of poultry are healthy and not-so-healthy.

First...What is Poultry

Poultry is defined as any bird that has been domesticated for the purpose of farming and production.  These are birds that are farmed under controlled conditions for meat, eggs, feathers, etc.   The most common types of poultry include chickens, turkeys, ducks, geese and quail, with chickens and turkeys being the most popular in the U.S.  Poultry can be used for many types of dishes, from roasts to casseroles to soups to sliced deli meat for sandwiches.

Poultry Meat Cuts and Preparation

One factor to consider for the health-friendliness of poultry is how the meat is cut. There are many cuts for chicken and turkey, and even several different cuts for duck, goose, quail, etc.  Poultry cuts may include breast, thighs, legs, drummettes, organ meats, and any combination of these. 

Some cuts are more expensive because they have more meat and less fat.  Some are boneless and skinless.  Keep in mind that although fat and skin give the meat a terrific flavor, cuts that contain a lot of these are not as healthy as those without.  Most skin and fat can be removed easily before cooking by cutting with a very sharp knife. 

What about Fat and Poultry

The good news is much of the fat on chicken and turkey is unsaturated fat, which is actually a healthy type of fat that can help lower blood cholesterol.  Duck and goose meat have a lot of fat compared to chicken and turkey, whereas quail meat is very low in fat. 

To bring it into perspective, three ounces of duck meat without skin contains 10 grams of fat (4 grams saturated) and the same amount of skinless goose meat contains 11 grams of fat (4 grams saturated).  Three ounces of skinless chicken contains 3 grams of fat (1 gram saturated) for white meat and 8 grams of fat (2 grams saturated) for dark meat.  Three ounces of skinless turkey contains 1 gram of fat (0 saturated) for white meat and 6 grams of fat (2 grams saturated) for dark meat.  In general, consuming the skin of any type of poultry will at least double the amount of fat consumed!

Chicken Breast versus Turkey Breast - Which is Healthier

The two most popular poultry meats in America, chicken and turkey are both considered to be healthy sources of protein as well as many other essential vitamins and minerals.  Today, turkey is being used as a healthy alternative for many foods (i.e. turkey burgers, turkey bacon, turkey hot dogs, etc.) but it is still most popular as a deli meat and as a holiday entree for Thanksgiving and Christmas.  Chicken is a staple meat for millions of families because it is so easy to obtain, and chicken is also affordable. 

So, which is healthier?  In comparison, a three-ounce serving of turkey breast contains 14 grams of protein whereas the same amount of chicken breast contains 26 grams of protein (almost double).  Total fat in three ounces of turkey is only 1 gram, but chicken has 5 grams. If you're concerned about calories, turkey breast has about 2/3 less calories than chicken breast.  Keep in mind that calories can be minimized by using very little or no oil.  And fat, of course, can be minimized by removing the skin.

If you're battling hypertension (high blood pressure) and need to limit your sodium intake, then chicken breast is the much healthier choice.  While chicken breast contains only 2 percent sodium, turkey contains 38 percent sodium! 

There's also much awareness these days about omega fatty acids (healthy oil/fat).  Three ounces of turkey breast contains 260 micrograms of omega-6 and 20 micrograms of omega-3.  Three ounces of chicken breast contains 500 micrograms of omega-6 and 65 micrograms of omega-3.  For iron, turkey contains 6 percent while chicken only contains 3 percent.

Healthy Hints to Shop for Poultry

When shopping for poultry, read the package labels carefully to find out what type of cut and how much fat might be contained.  Look for lean cuts of skinless white meat from the breast for the most health benefits.  You can always add a little olive oil, canola oil, butter or a healthy sauce or seasoning for flavor while cooking.  Lean meats are usually labeled with percentages, such as "90 percent lean."  When buying ground poultry meat, select ground breast meat or low-fat options to avoid getting ground meat with high fat content.  You can also shop online for specialty poultry products, such as organically-raised poultry for healthier meat.  Check out online resources for healthy cooking to discover how to cook poultry the healthy way.  The techniques used as well as sauces and seasonings can make all the difference.  And you don't have to sacrifice flavor and tenderness to prepare a heart-healthy poultry meal.

Be sure to choose the poultry meat that best suits your dietary needs.  Each individual is unique with different health needs.  One person might need to increase omega-6 and omega-3 fatty acids in their diet while another might need to get more protein or iron.  Consider your personal needs when selecting poultry meat so you can enjoy maximum health benefits!

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