EatInEatOut Holiday 2016 - Page 13

2. Turkey Turkey can be a lean protein source or a high fat one. If you are watching your weight, choose white turkey meat over the dark meat and don’t eat the skin. A 3 ounce serving (the size of your palm) of dark, skinless turkey has 16 per cent more calories and 55 per cent more fat than white, skinless turkey. Your holiday turkey is an excellent source of protein, iron and vitamin B12. Protein maintains and builds muscle, helps keep you satisfied longer and burns more calories during digestion than fat or carbohydrates. Turkey contains all of the B vitamins, which are used to convert the food you eat into energy. In particular, 1 serving of turkey contains 80% of the amount of vitamin B3 (niacin) most people need in a day. Niacin is needed for important chemical reactions in the body and for healthy skin and nerve function. How to Enjoy It: If you’re cooking for a smaller crowd, why not get some turkey breasts and roast them? That way you won’t have to fight over the white meat. Make sure there’s enough leftovers for