How to make the most of this popular protein source
Chicken is a kitchen staple for many reasons. It’s affordable, easy to prepare and packed with protein. But how healthy is it really?
“Chicken can definitely be part of a nutritious and balanced diet if you prepare it wisely,” explains Sara Wiebel, a registered dietitian at Aurora Health Care.
Grilling, baking, broiling or steaming are your best options. These methods help preserve the nutritional value of chicken while cutting down on excess fat and calories. In contrast, breading and frying can nearly double the calorie and fat content of a single serving.
Choosing the right cut is also important. While all cuts of chicken provide protein, some are leaner than others.
“For heart health and weight management, I recommend removing the skin,” says Wiebel. “White meat, like chicken breast, has more protein and less fat than dark meat, but both can fit into a healthy diet.”
Dark meat may have a slightly higher fat content, but it also has a rich flavor. This might help you avoid adding high calorie sauces, breading or too much seasoning, which often contain hidden sodium and fat.
Overall, chicken stands up well against red meat, fish and plant-based proteins. Each type of protein-rich food offers its own unique nutritional benefits. For example:
- Red meat provides iron and zinc; however, it should be eaten in moderation
- Chicken is rich in B vitamins and phosphorus
- Fish contains heart-healthy omega-3 fats
- Tofu is an excellent and versatile plant-based protein
- Edamame is another plant-based protein and is full of fiber
“It’s important to vary your diet,” says Wiebel. “Plan your weekly menu to include different protein sources. Select lean meats, whether white or red, plant proteins and fish.”
Portion size is also essential. Wiebel suggests keeping servings around 3 to 4 ounces, roughly the size of a deck of cards.
Whether you enjoy grilled chicken on a salad or baked chicken in a sheet pan meal, this versatile protein can be a nutritious choice when prepared carefully.
Are you trying to watch your weight? Take a free online quiz to learn your healthy weight range.
