Chicken is a lean white meat derived from the bird of the same name and is a highly popular source of protein throughout the world. Chicken is an extremely versatile form of meat. It can be prepared in nearly every way imaginable: fried, breaded, broiled, roasted and even poached. Chicken is typically thought of as the healthier alternative to fatty meat sources such as beef and pork. If prepared properly, chicken meat is indeed lower in fat, although equal in cholesterol to beef.
Chicken is a tremendous source of niacin, phosphorous and selenium. The combination of these minerals and nutrients makes chicken meat extremely beneficial to health, aiding in metabolic and immune function and the prevention of certain cancers. Chicken is also an ideal source of energy because of its high protein levels and metabolic-boosting mix of B-complex vitamins.
What to Look for
Whether chicken is purchased whole or segmented, the quality of the meat is the most vital to safety. Consumers should always abide by the expiration date listed on the packaging and should never eat chicken that has an unpleasant odor. If buying frozen varieties of chicken, make sure the meat does not have freezer burn or liquid within the casing. Chicken that is skinless and free of additives is the healthiest option when purchasing from a store, because meat with sauces and flavorings have increased calories, chemicals and sodium content. In addition, many varieties of chicken provide the option of choosing "organically raised" or "free-range" meat. Organic chickens are raised free of chemicals and ingest only organic forms of food, while free-range chickens are raised without confinement or cages.
Common Pitfalls
Although chicken meat has long been favored as the meat of dieters, it is important to understand that not all chicken is beneficial to health. Cuts of chicken meat that are lean and white, such as chicken breast, are ideal for lowering calories and fat in the diet. However, chicken that has been prepared with the skin intact has double the amount of fat than the skinless variety. In addition, chicken prepared by frying or coating in unhealthy sauces, oils or butters is no longer considered a healthy source of protein. Prepare skinless chicken by grilling, baking or broiling with healthy oils like vegetable or olive oil, and skip additional cheese, sauces and salt.
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