Health and nutrition
By Carrie Ruxton (as supplied by Carrie Ruxton)
Carrie Ruxton is a well-known independent nutritionist who regularly appears in print media, radio and TV.
As a busy mum to two young children, Carrie also has a keen personal and professional interest in promoting the benefits of a healthier, active lifestyle for all but without the preaching.
Turkey is the new champion of the dinner table when it comes to healthy eating, and is becoming a firm favourite with nutritionists and health professionals.
Diets in the UK are still too high in saturated fat and salt, and too low in key vitamins and minerals, for example selenium. Add to that the issues of obesity and a lack of physical activity, and you can see that us Brits could do with a few changes to our diets and lifestyles.
A simple first step is to put turkey on your weekly menu. Turkey breast is a naturally low fat meat and it’s also low in sodium (salt) and saturated fat (the type of fat linked to heart disease risk). Turkey is also a great source of key nutrients for health, such as the B-vitamins, phosphorus, selenium and potassium and rightfully deserves a place in a varied and balanced diet.
Low in saturated fat
These fats are present in fatty meats and dairy products. Decreasing dietary saturates (saturated fat) can help lower blood cholesterol.
- Compared with other meats, turkey breast has the lowest saturated fat level at less than 1g per 100g (4oz) portion, compared with other mainstream meats.
- Even the more succulent turkey leg meat contains nearly less than half the saturated fat of a portion of roast lamb.
Source "Royal Society of Chemistry nutrient database"
High in Protein
Turkey is high in protein, essential for growth and repair as part of a varied and balanced diet and healthy lifestyle. Nearly all protein found in turkey meat can therefore be used to maintain the function and health of our body cells.
Not all calories are equal when it comes to body weight control. Research shows that people who eat high protein, low fat diets tend to be slimmer than people who eat other types of diet.
This is because high protein foods may help us to feel fuller for longer.
- Cooked turkey contains 34g of protein per 100g, which is nearly 3/4 of an adult's
recommended daily allowance. - Turkey offers as much protein as roast beef but without as many calories
or grams of saturated fat.
Source "Royal Society of Chemistry nutrient database"
Fewer calories
Slimmers often like to keep a check on the calorie content of their meals. Because turkey
is lower in calories per portion compared with other types of meats, it is a great choice for
any weight management diet.
- At less than 160 calories per 100g (4oz), turkey breast meat is one of the healthiest
meal options available. - Turkey contains 1/5 fewer calories than lean beef, and by roasting or grilling turkey
meat, you can do even more to keep calories under control.
Source "Royal Society of Chemistry nutrient database"
Essential nutrients
A good source of B-vitamins and minerals, there is no doubt that turkey is a nutrient-rich food.
New European legal standards now control when a food can make claims to be a source of vitamins and minerals. Turkey meets these standards as a source of potassium, phosphorus and selenium, minerals that are important for maintaining health. The National Diet and Nutrition survey shows that average intakes of selenium fall below recommended levels (Bates et al. 2010).*
As part of a varied and balanced diet and healthy lifestyle:- Just one portion* of turkey will meet the niacin requirement of an average man or woman. Niacin is a B-vitamin and is important for a healthy nervous system.
- A 100g (4oz) portion of turkey supplies 1/5 of our recommended selenium intake. Selenium is important for normal immune function.
- A 100g (4oz) portion of turkey delivers over 1/3 of our recommended intake of phosphorus, which is an important nutrient for healthy bones and teeth.
* Based on 100g of roast turkey breast.
* National Diet and Nutrition Survey (2010)
