Is it really possible to lower the fat and calories in favorite meals without making any tradeoffs in taste and ease of preparation or breaking the family budget? The answer is yes – as long as you start with turkey when preparing healthier breakfast, lunch and dinner options.
Recognized by nutritionists as the “perfect protein,” turkey is highly nutritious, low in fat, inexpensive, versatile and available in a wide variety of different cuts and products.
But there is more to this “perfect protein,” so learn why turkey is …..
HEALTHIER
What makes turkey the perfect protein? It’s all about the math. Containing 26 grams of protein, a 3-ounce serving of boneless, skinless turkey breast provides as much protein as roast beef but with significantly less calories and only one gram of fat and zero grams of saturated fat. In fact, a comparison study conducted by Shape Up America! estimates an average savings of 108 calories per meal simply by upgrading the protein source to turkey. Turkey was even named one of 14 “superfoods” because it offers a rich array of nutrients, particularly niacin, selenium, vitamins B6 and B12, and zinc. These nutrients are heart-healthy and are also valuable in helping to lower the risk for cancer.
Click here for a variety of healthy turkey recipes that also taste great.
TASTIER
Besides being the perfect protein, turkey is naturally mild in taste and combines readily with different seasonings, making it an ideal choice in spicy ethnic dishes, as an upgrade for high-fat meats in some of your favorite recipes and as a complement to other foods on your plate. The virtual blank canvas of turkey pairs with many flavors and cooking techniques, making it sure to please any family member’s picky palette. From fusion cooking to new ways to use turkey in healthy sandwich wraps, turkey is taking center stage on the plate.
Click here to calculate your health savings by upgrading with turkey.
FASTER
The variety of turkey products available today makes it easy to prepare meals quickly. Combine turkey with staple items already in your kitchen to prepare tasty, healthy dishes for your family in a flash. Pre-cooked turkey products, such as turkey breast and kielbasa, can be sliced and heated for dinner, used in sandwiches or added to pasta and soup. Turkey cutlets, tenderloins and ground turkey can also be quickly browned and incorporated into any meal. The possibilities for easy, convenient meals with turkey are limited only by your imagination.
Click here for more information about today’s turkey products and cuts.
How turkey stacks up against other proteins
Protein |
|
Total fat grams |
Saturated Fat grams |
Cholesterol milligrams |
Sodium milligrams |
Protein grams |
Iron % DV |
Turkey Breast |
117 |
.64 |
.21 |
72 |
45 |
26.2 |
7 |
Chicken Breast |
140 |
3.1 |
.87 |
73 |
64 |
26.7 |
5 |
Beef (Top loin, steak) |
174 |
7.8 |
3.0 |
59 |
48 |
24.2 |
9 |
Beef (Eye round) |
143 |
4.1 |
1.5 |
46 |
32 |
24.8 |
11 |
Pork (Top loin, chop) |
167 |
7.8 |
2.7 |
62 |
37 |
22.7 |
3 |
Pork (Tenderloin roast) |
125 |
3.4 |
1.2 |
62 |
48 |
22.1 |
5 |
Lamb (Loin) |
252 |
17.5 |
7.4 |
84 |
66 |
22.2 |
9 |
Lamb (Shank) |
184 |
9.7 |
3.9 |
76 |
55 |
22.8 |
9 |
Veal (Loin) |
184 |
10.5 |
4.5 |
88 |
79 |
21.1 |
4 |
Veal (Shank) |
162 |
5.3 |
1.8 |
105 |
79 |
26.8 |
6 |
Ground Turkey |
193 |
10.8 |
2.8 |
84 |
88 |
22.4 |
9 |
Ground Beef (80/20 mix) |
230 |
15.1 |
5.7 |
77 |
64 |
21.9 |
12 |
| 3-1/2 ounces or 100 grams | |||||||
| Turkey, fryer/ roaster, dark meat |
162 | 4.3 | 1.5 | 112 | 79 | 28.84 | 13 |
| Chicken, broiler/ fryer, dark meat |
205 | 9.7 | 2.7 | 93 | 93 | 27.37 | 7 |
All proteins listed are:
Skinless
Trimmed of visible fat
Cooked
Source: USDA National Nutrient Database for Standard Reference, Release 22 | Updated: 2010