Chicken is a valuable source of protein, as well as a rich source of other vitamins and minerals. In the Food Pyramid Guide designed by the U.S. Department of Agriculture, chicken is one of the many choices in the groups of protein-rich foods that include other types of meat, fish, beans, nuts and seeds. However, incorporating chicken into a healthy daily diet requires that you pay strict attention to serving size--as well as in the proper cut selection and methods of preparation.
Chicken Basics
In addition to protein--amino acids that encourage growth and repair of almost all parts of the body--chicken is a valuable source of other nutrients. The National Chicken Council notes that a 3 oz. serving of chicken also contains calcium, magnesium, phosphorous, potassium, niacin and vitamins B12 and A. Chicken is free of carbohydrates and extremely low in sodium. However, it's not cholesterol-free; one ounce of chicken contains roughly 21 milligrams of cholesterol. A 3-ounce serving of chicken would make up almost a quarter of the Recommended Daily Value (DV) for cholesterol.
White Meat vs. Dark Meat
Chicken can also be very low in fat and calories, depending on the meat type (white or dark). The USDA advises choosing lean, skinless chicken breasts as an optimal high-protein, low-fat food source. A 3-ounce serving of baked skinless chicken breast contains around 120 calories and 1.5 grams of total fat compared with a baked, skinless drumstick, which contains 130 calories and 4 grams of total fat. Keeping the skin on the bird increases calorie count and fat content. A chicken breast baked with the skin on contains 170 calories and 7 grams of total fat. A drumstick prepared in the same way has 180 calories and 9 grams of total fat.
Serving Size
When it comes to eating a healthy diet, eating chicken in the right portions is key. The USDA defines a small half-breast of chicken as 3 oz. of protein that can be applied to the meats and beans group. Depending on age, adult men and women should eat between 5 and 6 1/2 oz. of protein equivalents daily. So beware of large portion sizes at your favorite restaurant: That half-chicken, rotisserie style, can yield a minimum of 989 calories (almost half of a 2,000-calorie daily diet), as well as 69 grams of total fat and 345 grams of cholesterol--more than 100 percent of your recommended DV.
Keeping It Healthy
Read labels closely; sometimes fresh chicken will contain a salty solution that bumps up the sodium content, in which case the label may describe the meat as "self-basting." Trim all of the extra fat from the chicken before you cook it. Keep the breading off, and whatever you do, don't fry--grill, bake, boil or roast.
Other Protein Sources
The USDA urges you to use variety when choosing your sources of protein, incorporating fish, nuts and seeds into your diet, rather than eating chicken or meat as a main entree every day. Fish such as salmon, trout and herring are high in omega-3 acids, a polyunsaturated fatty acid your body needs. Nuts and seeds are also a great source of essential fatty acids, and some--such as sunflower seeds, almonds and hazelnuts--are rich in vitamin E.
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