Turkey meatloaf, a tasty alternative to meatloaf made from beef, generally features ground turkey meat, combined with onions, Worcestershire sauce, tomato paste, eggs and breadcrumbs, as well as spices and herbs. This dish serves as a comfort food for many people, offering a hearty, nutritious lunch or dinner. You may also opt to serve a slice of turkey meatloaf on a sandwich.
Calories
Including a 4-oz. serving of turkey meatloaf in your diet adds 173 to 256 calories to your meal plan. The amount of calories varies according to ingredients, as well as the ratio of meat-to-bread crumbs. Depending on your nutritional requirements, each meal may include 300 to 600 calories; you may need to consider consuming a smaller portion of turkey meatloaf to have a balanced meal if you eat at the lower end of that scale. At the higher end of the calorie range, you can eat a full 4-oz. serving, as well as a vegetable, such as steamed broccoli or green beans, and a healthful grain.
Fat and Cholesterol
A 4-oz. serving of turkey meatloaf contain 4 to 17 g fat. Consider making turkey meatloaf at home to control the amount of fat that goes into it. Commercially available meatloaf often contains more fat. Limit your fat intake to 44 to 78 g of fat per day -- that's 20 to 35 percent of your daily calories -- to avoid excess weight gain and the problems that can go along with it, such as arthritis and diabetes. Each portion of turkey meatloaf has 53 to 85 mg of cholesterol as well. Cholesterol, a waxy substance naturally produced in your body, can build up in your arteries and create blockages when it comes from dietary sources. Do not consume more than 300 mg cholesterol each day.
Protein and Carbohydrates
Turkey meatloaf offers high quality protein -- 20 to 24 g per serving. Your meal plan should include 46 to 56 g protein each day to help your body function at its best. Protein aids in producing enzymes and hormones your body needs and promotes a healthy immune function. It also serves as a source of energy in the absence of carbohydrates. This dish does offer some carbohydrates; each 4-oz. serving contains 9 g of this macronutrient.
Vitamins and Minerals
Many people do not get enough iron in their diet, but eating turkey meatloaf can help combat that. A 4-oz. portion of this meatloaf provides 10 to 20 percent of the daily recommended intake of iron. This mineral plays a critical role in the oxygenation of your body, and it also may lessen symptoms of attention-deficit hyperactivity disorder. Eating turkey meatloaf also provides 5 percent of the vitamin C your body requires daily, as well as approximately 3 percent of the vitamin A and calcium you require.
References
- MyFitnessPal: Safeway Signature Cafe - Turkey Meatloaf
- MyFitnessPal: Generic - Homemade Turkey Meatloaf
- The Diet Channel: Calories: What's An Ideal Daily Intake?
- MayoClinic.com: Healthy Diet: End the Guesswork with These Nutrition Guidelines
- Centers for Disease Control and Prevention: Health Consequences
- Institute of Medicine: Dietary Reference Intakes (PDF)
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