A big turkey dinner can be full of fat and calories. But it doesn't have to be. Turkey can be a lean meat. It's also a good source of nutrients including healthy protein. But if you are trying to lose weight, you should choose your meat carefully. The best turkey for you will be high in protein but low in fat and calories.
Calories in Turkey
The calories in turkey depend on the type of meat that you choose.
There are 6 grams of fat and 159 calories in dark turkey meat. But if you choose white meat from the breast area, you'll only consume 89 calories and 1.4 grams of fat per serving. A single serving of turkey is 3 ounces or a portion that is roughly the size of a deck of cards.
The number of calories in turkey also depends on whether or not you eat the skin.
Turkey skin is full of fat. If you roast your turkey and baste it with fatty juices and butter (as it is traditionally prepared), the fat and calorie count is even higher.
How to Stick to Your Diet When You Eat Turkey
Use these tips to eat healthy turkey and to eat fewer calories on Thanksgiving or any holiday meal:
- eat only a single serving of meal (the size of your palm or a deck of cards)
- remove the skin
- choose white meat from the breast
- skip the butter when roasting. Use a low fat cooking method to cook your turkey. Some fat is necessary to keep your bird moist, but you can use less fat and still get a flavorful meal.
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