“The Truth About Chicken”

 

JUNGLE TO TABLE: Around 2000 BC, people in India began domesticating the Southeast Asian red jungle fowl. Today its descendant, the chicken, dominates plates around the world. Americans eat more of it than any other protein. The average person has more than 98 pounds of chicken every year.

ARSENIC LEVELS: For decades, poultry producers added the arsenic-based drug roxarsone to chicken feed. It made the chickens grow faster and gave their raw meat an attractive pink color. This drug hasn’t been on the market since 2011, but many other arsenic-based drugs are still part of chicken feed. Even at low levels, arsenic can cause cancer, heart disease, and diabetes. If you’re concerned, stick to certified organic chicken, which doesn’t allow arsenic in the feed.

KNOW YOUR LABELS: The “inspected for wholesomeness” seal shows that the U.S. Department of Agriculture or a state agency inspected your chicken and found no signs of disease. Other labels tell you more about how the chicken lived. Chickens labeled organic got organic feed and didn’t live in cages. Free-range fowl either lived outside or had access to the outdoors. Cage-free means they didn’t stay in cages, but it doesn’t mean they had outdoor access.

NUTRITIONAL VALUE: Chicken has just as much protein as beef and pork without all the fat and calories. One 268-calorie breast has 33 grams of protein to support your bones, muscles, skin, blood, and immune system. It also has almost 10% of the magnesium you need every day, plus iron to carry oxygen to your cells. Bonus: Chicken has high levels of tryptophan, an essential amino acid that makes mood-boosting serotonin.

CHICKEN AND CHOLESTEROL: New evidence is shaking up the long-standing theory that chicken is better for your cholesterol level than other meats. A recent study found that all meats affect your cholesterol the same if they have the same amount of saturated fat. On its own, one chicken breast has 63% of your recommended daily cholesterol. Choose skinless chicken, baked not fried, for the least amount of saturated fat possible.

HEALTHY SERVING SIZE: There’s a big difference between serving size and portion size. Serving size is the recommended amount for a healthy diet; portion size is the amount you choose to eat. One serving of cooked chicken is 3 ounces. That’s about the size of a deck of cards, and much smaller than a restaurant-style chicken breast.

INEXPENSIVE AND VERSATILE: Chicken flies off the shelves for two reasons: its price and its many uses. It’s much cheaper than beef or pork because there’s more of it. U.S. facilities process more than 9 billion chickens every year. Compare that to 32.2 million cattle and 121 million hogs. You can cook chicken just about any way. And it’s mild enough to work in many dishes, from enchiladas and stir-fry to chicken Parmesan.

BEST CUTS: The leanest, healthiest piece of chicken you can eat is a skinless white-meat breast. When you roast chicken, leave the skin on to seal in moisture and flavor. Then remove it, and any fat underneath, before you eat. Watch out for ground chicken. It may not be as lean as you think. It often contains dark meat and skin. Look for a label that says 90% lean ground meat. 

FOODBORNE ILLNESS: Chicken is good for you …as long as you cook it properly. Bacteria love raw chicken. The most common kinds are campylobacter, salmonella, and Clostridium perfringens. About 1 million people get sick every year after eating poultry with one or a combination of these types of bacteria.

TO WASH OR NOT TO WASH: No matter what the recipe says, don’t wash raw chicken before you cook it. You can’t wash off bacteria, but you can spread it to your sink, kitchen counter, utensils, and other foods nearby.

KNOW THE TEMPS: Whether you bake, roast, broil, poach, microwave, or fry chicken, make sure it reaches an internal temperature of 165 F. That’s the only way to kill all the bacteria. Store cooked or raw chicken in the fridge at 40 F or lower. That’s also the safest place to thaw chicken, not on the countertop or in cold water.

HANDLE CHICKEN SAFELY: Bacteria live on raw chicken and in its juices. Whenever possible, put chicken in a disposable bag in the grocery store to keep it from touching other foods. At home, wash your hands with warm, soapy water before and after you touch raw chicken. Use a separate cutting board and clean anything that touches the raw chicken after you use it.

ANTIBIOTIC RISKS: As a way to control disease, some chicken producers put antibiotics in the feed or drinking water they give their flocks. The medicines aren’t harmful to you or the chicken, but they can make you resistant to antibiotics you might need to fight your own diseases. If this concerns you, look for labels that say the chicken is antibiotic-free.

NUGGET OF TRUTH: There may be a lot more than meat in your chicken nugget. Studies on nuggets from fast-food chains found they’re half meat. The other half consists of fat, blood vessels, nerves, bone pieces, connective tissue, and other fillers. All chicken is processed, but if you want the healthiest version possible, stick to whole cuts, like breasts or thighs.

REVIEWED BY: Melinda Ratini, DO, MS, WebMD on December 08, 2020

SOURCES: 

Penn State Extension: “History of the Chicken.” 

National Chicken Council: “Broiler Chicken Industry Key Facts 2020,” “NCC and Partnership for Food Safety Education Remind Consumers that Safe Handling, Cooking Practices Prevent Illness,” “Questions and Answers about Antibiotics in Chicken Production.” 

Johns Hopkins Center for a Livable Future: “Arsenic in Chicken Meat.” 

Institute for Agriculture and Trade Policy: “Playing Chicken: Avoiding Arsenic in Your Chicken Meat.” 

USDA Food Safety and Inspection Service: “Chicken from Farm to Table.” 

Cleveland Clinic: “Should You Pay More for Cage-Free or Organic Eggs?” “8 Vitamins and Minerals You Need for A Healthy Immune System.” 

USDA Choose My Plate: “Why Is It Important to Make Lean or Low-Fat Choices from the Protein Foods Group?” 

Beth Israel Deaconess Medical Center: “Just How Healthy Is Chicken Noodle Soup.” 

University of California, San Francisco: “Red and White Meats Are Equally Bad for Cholesterol.” 

USDA Agricultural Research Service: “Food Data Central: Chicken Breast.” 

Allina Health: “Foods That May Improve Your Cholesterol Level.” 

Eat Right: Academy of Nutrition and Dietetics: “Serving Size vs Portion Size Is There A Difference.” 

American Heart Association: “What is a Serving?” 

North American Meat Institute: “The United States Meat Industry at a Glance.” 

University of Kentucky College of Agriculture Food and Environment, Department of Animal & Food Sciences: “Chicken.” 

Mayo Clinic: “Nutrition and Healthy Eating.” 

CDC: “Chicken and Food Poisoning,” “Foods That Can Cause Food Poisoning.” 

Harvard Health Publishing, Harvard Medical School: “By the Way, Doctor: Are the Antibiotics in Poultry Dangerous?”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“14 Grocery Shopping Myths”

MYTH: ORGANIC IS ALWAYS BETTER: Organic food can mean fewer pesticides for your family, but there's no real evidence that it's more nutritious. If you're thinking about going organic, then apples, peaches, strawberries, and spinach may be a good place to start. When they are grown conventionally, they can carry more pesticide residue than other produce. Worry less about produce with skin you don't eat, like oranges and avocados. Whether or not it's organic, make sure to wash produce well.

MYTH: GO WHOLE GRAINS OR NOTHING: Whole grains are healthier than refined. They're usually better sources of fiber and keep you full longer. At least half your family's grains should be whole. Not used to the taste? Start by buying white whole wheat bread. And try familiar grains in whole form, like non-instant oatmeal and unbuttered popcorn. Next, buy whole wheat flour (replace half the white flour when baking) and pasta that's a blend of whole and refined grains.

MYTH: PASS UP THE SWEETS: You don't have to ban ice cream and candy from your house. Choose healthy indulgences: Fruit with a bit of dairy topping, a single serving of low-fat pudding or reduced-fat ice cream. A small portion of candy with nuts or fruit -- like dark chocolate with raisins -- can even add a few nutrients to your diet. Just keep the tempting, calorie-dense cakes and cookies to a minimum.

MYTH: LOW-FAT MEANS HEALTHY: Products claiming "low-fat" on front labels may be tempting to put in your cart. But to pass your test, rely on the package's Nutrition Facts panel. Avoid foods high in sodium, sugar, fat, trans fats, saturated fats, and calories. At home, eat just one serving. What's that for ice cream? A 1/2 cup -- the size of filling a typical ice cream scooper -- once.

MYTH: STEER CLEAR OF ALL JUICE: Nothing replaces the nutritional power of fresh or frozen fruit. But if your family wants juice, choose 100% fruit juices. Go for juices naturally lower in sugar -- such as grapefruit or pomegranate. Keep drinks labeled "fruit juice drink" out of your cart. They're usually full of sugar and empty calories. At home, limit juice to a single 4- to 6-ounce glass a day because even 100% juice can add up in calories.

MYTH: BUY EVERYTHING IN BULK: Mega-packages of food can be a great deal -- unless they're big boxes of junk food, creating unhealthy temptations for your family. If you're going to buy in bulk, stock up on healthy pantry staples or frozen items that you use a lot. And to keep it a bargain, make sure you'll be able to finish items before they spoil.

MYTH: LEAVE THE KIDS AT HOME: To fend off pleas for candy, cookies, other impulse buys, give everyone a small snack before grocery shopping. While you're still at home, get kids involved in planning meals. In the aisles, teach kids how to read labels -- what to look for (fiber), and what to avoid or limit (saturated and trans fats). Let kids choose healthy lunches and snacks. They're more likely to eat healthy food if they've helped select it.

MYTH: FRESH PRODUCE IS BEST: Sometimes the cost of fresh fruits and veggies can be too high. Know that you can keep your family's health top priority and your pocketbook happy by buying less pricey frozen fruits and vegetables. They're frozen at peak ripeness -- preserving their nutrients -- making them as, or more, healthy than fresh. If you buy canned, rinse fruit and veggies before eating to cut back on added sugar and up to half the salt.

MYTH: ALL DAIRY IS FATTENING: Dairy products provide calcium, protein, and vitamin D, but many also contain lots of fat, cholesterol, and calories. To reap the benefits of dairy without the downside, choose low-fat and fat-free milk, yogurt, and cheese like string cheese and part-skim mozzarella. (Only children under age 2 need whole-fat dairy products.) When shopping, compare yogurt labels and choose brands with less sugar per serving.

MYTH: STICK TO THE STORE’S OUTER AISLES: Lots of healthy foods -- produce, low-fat dairy, and poultry -- sit on the perimeter of a grocery store. But don't skip the middle aisles, otherwise you'll miss healthy pantry staples like canned tuna, beans, olive oil, and tomato sauces. Also buy vinegar, mustard's, and spices to add healthy flavor to meals. But leave the mayonnaise, creamy sauces, and cheesy dips at the store.

MYTH: BAGGED SALAD IS TOO COSTLY: Bagged lettuce and spinach cost more per ounce than the loose kinds, but if the convenience makes your family eat more, you'll waste less -- and save money. Choose romaine and spinach for the healthiest salads and other uses. Add romaine to sandwiches, and add spinach to soups or omelets. Choose based on the latest "buy by" date. To keep greens fresh longer, keep your fridge at 40 degrees or colder.

MYTH: FROZEN MEALS LACK NUTRITION: Frozen foods have come a long way from the TV dinners of old. They can be healthy time-savers for you and your family if you choose wisely. Buy frozen entrees that include a lean protein, a vegetable, and a whole-grain item. Meals that are baked, grilled, steamed, or sautéed are healthier. Avoid fried frozen food and creamy casseroles. Read labels to help you keep fat and sodium in check.

MYTH: SKIP THE PASTA SECTION: Low-carb diets made pasta the enemy, but cutting carbs for growing bodies isn't wise. Instead, buy whole wheat pasta to increase fiber. Try adding low-fat cheese and low-fat milk from the dairy aisle to whole wheat macaroni or bow ties for healthier mac and cheese. Or put tomato-based sauce and vegetables, like mushrooms or zucchini, in your cart for another option.

MYTH: AVOID RED MEAT: Lean meat contains healthy nutrients like protein, iron, and zinc. The key is to only eat recommended amounts:

• 2 ounces a day for 2- to 3-year-olds
• 5 ounces a day for 9- to 12-year-olds
• 6 ounces a day for adults

To get the right portions without the waste, you may need to buy smaller amounts or freeze extra. Use meat as a side dish in your family dinners, making veggies and whole grains the centerpiece of the meal.

Reviewed by: Kathleen M. Zelman, MPH, RD, LD on May 31, 2016

REFERENCES:

American Academy of Family Physicians.

American Academy of Pediatrics, Pediatric Nutrition Handbook, 6^th ed.

American Dietetic Association.

American Heart Association.

Carol Ann Brannon, MS, RD, food coach; speaker; author, Functional Foods part I: Legumes, Grains, Fruits & Vegetables.

Clemson University Cooperative Extension.

Elizabeth Ward, MS. RD, author, Expect the Best.

Environmental Working Group.

Janice Bissex, MS, RD, nutrition consultant; co-author, The Moms' Guide to Meal Makeovers.

Joan Salge Blake, MS, RD, clinical associate professor, Boston University; spokeswoman, American Dietetic Association; author, Nutrition & You.

Karen Collins, MS, RD, CDN, nutrition advisor, American Institute for Cancer Research.

Michigan State University, Family Food Facts.

National Institute of Diabetes and Digestive and Kidney Diseases.

Nemours Foundation.

Prevention Magazine.

Reader’s Digest.

Sarah-Jane Bedwell, RD, Nashville, Tenn.

Tanya Remer Altmann, MD, pediatrician; editor, The American Academy of Pediatrics' The Wonder Years, Helping Your Baby and Child Successfully Negotiate the Major Developmental Milestones.

U.S. Department of Agriculture's Agricultural Research Service.

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell
The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
  "It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)
"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.