A popular topic of discussion with my patients is fat content and ways to reduce fat in our diets. You have read about lean beef options in previous posts, but it’s also important to discuss white meat poultry compared to dark meat. Many prefer the chicken thigh over the breast due to the flavor and taste. The dark meat certainly may have more flavor, but it also has more calories, fat, and saturated fat all contributing to the flavor. A 3 oz portion of a chicken breast without the skin contains about 3 g of fat, <1g sat fat and about 140 calories. A similar serving of dark meat has about 170 calories, 9 g of fat and 3 g of saturated fat. The nutritional composition of dark meat is very similar to that of a T-bone steak. Thus, the white meat has less calories and significantly less fat.
Choosing lean meats is going to help reduce your risk for heart disease, but it’s also important to be mindful of your portion sizes to help keep your calories balanced. Keeping your protein to a quarter of your plate or about 3-4 oz will provide your body with the right amount of nutrients, while not breaking the calorie bank. In addition, be sure always include a balance at your meals with a quarter of your plate whole grains and half your plate fruits and veggies.
-Kelsey
