Poultry is a type of lean meat, incredibly rich in protein. Protein is an essential nutrient that plays a vital role in maintaining and repairing tissue in the body, including muscles, bones, and organs, by breaking down amino acids. Hence, why it is critical we consume an adequate amount of protein in our diets. While poultry is by no means the only way to reach your protein target, it does have numerous other health benefits you should take advantage of.
In this blog, we are going to explore why poultry should be a staple in your diet and how you can easily incorporate the meat type into your meals.
Poultry can be an excellent addition to any healthy, well-rounded diet. It is a great source of protein, low in fat and rich in essential nutrients your body needs such as vitamin B12, iron and zinc.
A typical 100-gram serving of cooked chicken breast contains about 31 grams of protein, while the same serving size of cooked turkey breast contains about 29 grams of protein. To put this into perspective, according to the British Heart Foundation, the average person needs to consume around 0.75g of protein per kilo of body weight per day. This averages out to around 45g for women and 55g for men.
In comparison to red meats such as beef, pork and lamb, poultry generally has a much lower level of saturated fat. This makes it the obvious health choice for individuals looking to reduce their overall fat intake. For example, a 100-gram serving of cooked skinless chicken breast contains only 2 grams of fat, while the same serving size of cooked beef sirloin contains about 10 grams of fat.
Poultry is also a rich source of essential nutrients such as vitamin B12, iron and zinc. All of these are necessary for healthy bodily functions. Vitamin B12 maintains nerves and red blood cells. Iron carries oxygen in the blood and Zinc plays a crucial role in supporting a healthy immune system and wound healing.
One of the easiest things you can do to incorporate more poultry into your diet is to swap out the red meat in your meals for poultry. This is such a simple switch to make, eventually, you won’t have to do any additional thinking. Simply using ground chicken or turkey instead of ground beef in your spaghetti bolognese can make a major difference to your health. Opting for a chicken burger as opposed to beef can also make a huge impact. Think about adding some sliced chicken or turkey to your salads. It really can be that easy!
A quick walk into your local butchers will tell you that the most common poultry items are chicken and turkey. This is due to the fact that they are farmed on a much larger scale, hence are almost always really available. Despite this, there are many other delicious options – quail, duck, and pheasant that are just as healthy as each other. Just like with everything in life, take your time to experiment and find out which is your favourite.
If the texture is the major factor holding you back from eating more poultry, experiment with different cooking techniques to add some variety to the meat. Cooking the meat by alternative methods will alter the texture and the flavour. Consider grilling, baking, or roasting your poultry until you find your favourite. If you’re wanting to take things a step further you could also marinate your chicken or turkey in different spices and sauces to add flavour.
And what about those infamous air fryers – the possibilities are endless for healthy cooking with these!
Poultry is an excellent source of protein that offers numerous health benefits. After reading this, we hope you understand why poultry should be a staple in your diet. Meats like chicken and turkey are low in fat and incredibly rich in essential nutrients, perfect for those with an interest in maintaining good bodily health. By making small simple changes to the way you shop and the way you eat, you can easily incorporate more poultry into your diet. So, next time you’re sitting down thinking about what you’re plan for dinner is, consider adding some poultry to the menu. Your body will thank you for it.