our taste : COOKING TIPS
Turkey is nutritious all year long
Aside from the occasional sandwich , many people think turkey is solely for the Thanksgiving dinner table . However , turkey is much more than a holiday centerpiece . Anyone concerned about healthy eating would be wise to learn more about the health benefits of turkey and find ways to include it in their diets throughout the year .
Turkey is low in fat and high in protein , making it an important source of nutrition . One piece of turkey breast without the skin measures up at 160 calories , four grams of fat and a whopping 30 grams of protein , according to the USDA Nutrient Data Laboratory . Dark meat and turkey legs are higher in calories but boast similar amounts of protein .
The average portion of turkey is 100 grams , or 3.5 ounces of meat . This is about the size and thickness of a deck of cards . A single serving of turkey can provide around 65 percent of the recommended daily intake of protein .
But turkey is more than just a lowfat source of protein . The meat is rich in niacin ( B3 ), which may help increase HDL cholesterol , widely known as the “ good ” form of cholesterol . Niacin , in addition to helping balance cholesterol levels , can lower a person ’ s risk for cardiovascular disease by reducing atherosclerosis , which is a hardening of the arteries . The resource Healthline also says niacin may help reduce inflammation
and symptoms of arthritis .
Turkey also is rich in vitamins B6 and B12 . B6 helps keep red blood cells healthy and reduce fatigue , while B12 can decrease levels of homocysteine that can contribute to cognitive decline .
Turkey is also a good source of selenium , which helps to keep hair
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and nails healthy while serving as an immune system booster that protects against damage to cells and tissues . Around 20 percent of the recommended daily amount of selenium can be obtained from a single serving of turkey .
Turkey is lower in calories and fat and higher in protein than chicken . Those who routinely consume chicken as part of a healthy diet can substitute it for turkey for even greater nutritional benefits . Turkey is particularly low in saturated fat , which may contribute to increased levels of the LDL , or “ bad ,” cholesterol .
Turkey also is versatile , as it can be baked , boiled , stir-fried , grilled , ground , chopped for salads , and sliced for sandwiches . Turkey can be served for breakfast , lunch or dinner . Home chefs often find they can substitute turkey for any meat in a recipe with good results because turkey ’ s mild taste takes on the flavor of other ingredients .
Turkey is much more than a Thanksgiving staple and can be enjoyed in various ways throughout the year .
DECEMBER 2017 PARKER COUNTY TODAY
Let our family feed yours this holiday season
225 East Spring St . • Weatherford , TX 76086 817-594-9390 www . albertsonsmarket . com
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