All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

Carrots

Cauliflower

Celeriac

Celery

Cereals

POULTRY

Typical serving size:

3 oz or 85 g, cooked

HOW IT HARMS

Bacterial contamination

WHAT IT HEALS

Bone loss Heart disease Poultry—including chicken, turkey, Rock Cornish game hen, duck, goose, guinea fowl, squab, pheasant, and quail—is an excellent source of high-quality protein, with all the essential amino acids, as well as calcium, iron, phosphorus, potassium, and zinc
And while all poultry has a similar range of nutrients, the main difference (apart from flavor) is in the fat content
A 3-oz (85-g) portion of roasted, skinless light turkey is the lowest in calories and fat, with 135 calories, 3 g of fat, and 25 g of protein, compared to 170 calories, 9 g of fat, and 20 g of protein in a comparable portion of skinless roasted duck
A 3-oz (85-g) serving of roasted chicken breast without skin has 26 g of protein, 142 calories, and 3 g of fat compared to the same serving with skin at 195 calories and 8 g of fat

Health Benefits

Protects against bone loss
Because chicken is packed with protein, it may strengthen bones
Researchers think that protein levels may be a factor in slowing down bone loss
Fights heart disease
Not only is chicken a lower-fat alternative to red meat, but it is also an excellent source of vitamin B6
This vital nutrient plays a an important role in the body’s ability to manage homocysteine, a type of molecule that can build up in the blood stream and damage blood vessel walls
Just 4 oz (113 g) of chicken supplies about one-third of a person’s daily needs for vitamin B6
Health Risk Bacterial growth
Because most poultry is sold with its skin intact, it is susceptible to spoilage from bacteria that remain on the skin and in the cavity after processing
Kept at 40°F (4°C), the average refrigerator temperature, the chicken will develop slimy skin in about 6 days, indicating a 10,000- fold increase in bacteria
You should wash your hands often during preparation, and scrub knives and cutting boards in hot, soapy water
Of particular concern is a bacteria called campylobacter, which can cause cramps, diarrhea, and fever
Organic chickens are less likely to harbor this bacteria
165°F (74°C) is the temperature ground chicken or turkey should be cooked at to ensure safety

Allergies

Roast a small turkey breast for additive-free sandwich cold cuts

Replace beef in chili with ground boneless skinless chicken thighs

Make a salad with leftover roast chicken, cooked broccoli, and chopped tomatoes

Buying Tip

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When buying poultry, you can be confident that a bird is young and tender if its legs and wings spring back after being pulled out

Store-bought rotisserie chicken should be golden brown, free of extra grease, and hot when purchased
Look for time stamps on the chicken to see when it was prepared
Purchasing one within 2 to 4 hours since preparation is best

Canned chicken has a sodium content that’s higher than fresh chicken

Skin color does not affect the taste, but don’t buy poultry with rough, dry, or bruised skin, which may be a sign that the texture and flavor of the meat are inferior

Old School

To minimize fat and calories, always remove the skin before cooking chicken

New Wisdom

Cooking poultry with the skin intact helps preserve its natural juices
Cook with the skin and remove before serving

Storing Tips

Store poultry in the coldest part of the refrigerator for up to 3 days and make sure it is securely wrapped so that its juices don’t contaminate other foods

Cooked poultry will keep in the refrigerator for up to 3 days

Frozen raw poultry should be used within 2 months for maximum flavor; if cooked, used frozen chicken within a month