POULTRY
Typical serving size:
3 oz or 85 g, cookedHOW IT HARMS
Bacterial contaminationWHAT 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 zincAnd 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 lossBecause 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
Buying Tip
s
Look for time stamps on the chicken to see when it was prepared
Purchasing one within 2 to 4 hours since preparation is best
Old School
To minimize fat and calories, always remove the skin before cooking chickenNew Wisdom
Cooking poultry with the skin intact helps preserve its natural juicesCook with the skin and remove before serving