When properly prepared, chicken makes up part of a healthy, low calorie diet. Skinless white chicken is high in protein and low in fat. Before you can plan what to include in your healthy meal plan, you need to determine proper serving sizes -- the units that build the diet.
Size Recommendation
According to the U.S. Department of Agriculture Food Pyramid, the serving size for meat, poultry and fish is about 3 ounces, or a about 1/4 lb. A cooked boneless chicken breast about the size of a deck of cards or a single chicken leg and thigh each equal approximately one serving. The USDA recommends that adults consume between two and three servings of protein in the form of meat, poultry, fish, dry beans, eggs and nuts per day, depending on activity level.
Portions
Everyone's appetite varies, depending on factors like age, gender, metabolism and activity level. A serving size is the same for everyone, what changes is the portion size. For example, a very active person who eats two chicken breasts with dinner ate a portion composed of two servings. If you eat a larger portion size than your activity level demands, the excess calories will be converted to fat.
Nutrition Information
One 3 oz. serving of roasted chicken breast without the skin contains about 140 calories and 5 g of fat, about 1 g of it saturated fat, and 70 mg of cholesterol. The same size serving of a chicken drumstick with the skin, battered and fried, contains about 230 calories and 15 g of fat, about 4 g of it saturated, as well as 75 mg of cholesterol.
Other Considerations
Depending on the cooking and preparation methods, chicken can be either a very healthy or a very unhealthy food. For the most nutritious serving of chicken, prepare it without any skin; grill it so any extra fat or grease drains off; and use only low-fat and low-sodium breading, marinades and sauces.
References
- Nutrient Facts: Chicken, Breast, Meat Only, Cooked, Roasted
- Nutrient Facts: Chicken, Drumstick, Meat and Skin, Cooked, Fried, Batter
- National Heart Lung and Blood Institute: Tipsheet -- Sizing Up Servings
- University of Illinois Extension: Serving Sizes
- EatRight.org; Serving Size vs. Portion Size: Is There a Difference?; February 2010
- USDA.gov; How Much Are You Eating?; March 2002
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