September is National Chicken Month. Chicken makes for an excellent and convenient “lean” choice for your lean and green meals because it’s a great source of:
- Lean protein: Protein is particularly important for building and maintaining lean muscle mass. Lean protein can help keep hunger at bay and facilitate weight loss.
- Selenium: Selenium is involved in the production of prostaglandins – compounds which regulate inflammation and may help reduce symptoms of Rheumatoid arthritis. Selenium works with vitamin E as an antioxidant and may also help lower the risk of prostate cancer.
- B vitamins: These vitamins work together to help convert food into fuel, allowing us to stay energized throughout the day. Each has its own specific benefits as well – from promoting healthy skin to improving memory and migraine symptoms, and even reducing risk of heart disease.
But not all chicken is created equal. Similar to beef and pork, different cuts of chicken have different amounts of calories and fat. Generally, white meat sections of the chicken, such as breasts and wings, are lower in calories, fat, and cholesterol while dark meat cuts, such as legs and thighs, are higher. Boneless, skinless chicken breast is the leanest cut of poultry, and makes for an excellent protein option for a lean and green meal. Another great chicken option for a lean and green meal is extra-lean ground chicken. Skinless chicken wings can be a good choice during the weight maintenance phase, but beware of fried chicken wings, which are often loaded with fat and dipped in high calorie sauces.
When cooking chicken, make sure to maximize its health benefits by using a low-fat, low-calorie, and overall healthier cooking alternative to frying, such as grilling, baking, broiling or poaching. Safe food handling and proper cooking of chicken is very important, and will help keep you and others safe from foodborne illness. Follow the four food safety steps of USDA’s Food Safe Families campaign when preparing and cooking chicken: wash hands and surfaces often, separate raw meats and poultry from other foods, cook all poultry to an internal temperature of 165 °F, and refrigerate promptly.
