Turkey is rich in nutrients. Two thick slices (84 grams) of turkey contain (1):
Furthermore, turkey skin is high in fat. This means that cuts with the skin on have more calories and fat than skinless cuts.
A 3 1/2-ounce portion of turkey is about the size and thickness of a new deck of cards. The fat and calorie content varies because white meat has less fat and fewer calories than dark meat and skin. One gram of fat contains 9 calories, and one gram of protein contains 4 calories.
The breast of the turkey has less fat and calories than most other cuts of meat. However, do not assume just because a product is made from turkey that it is better for you. For example, a burger made from ground turkey can contain just as much saturated fat as a beef burger, depending on how much dark meat is included in the ground turkey.
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Go for fresh, lean, organic, and pasture-raised turkey that has been raised in humane conditions without antibiotics. Factory-farmed and conventionally raised turkeys are often injected with salt, water, and other preservatives during processing to extend shelf life and cut costs. Pasture-raised turkeys with access to vegetation also have a higher omega-3 content than factory-farmed turkeys.
Keep in mind that the amount of protein at each meal matters. You can only absorb so much at one time. Make sure to have a lean protein source at each meal and spread your intake throughout the day. Other good choices for protein include nuts, fish, eggs, dairy, soy, and legumes.
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