Will turkey be on your Thanksgiving menu this year?
Every year, over 46 million turkeys are consumed in the U.S. On this holiday, nearly nine out of ten Americans are set to enjoy turkey on their plates come Thursday.
However, not all turkey is alike. The Post reached out to Stephanie Schiff, a registered dietitian nutritionist from Northwell Huntington Hospital, to help you navigate which turkey options are the most nutritious—you can thank us later.
So, is turkey actually good for you?
“I enjoy turkey year-round,” Schiff remarked. “It’s high in protein, has low saturated fat, and is packed with B vitamins.”
Turkey also contains tryptophan, an amino acid essential to the body. It aids in producing serotonin, a hormone that helps improve mood and is converted into melatonin, which regulates sleep.
But don’t point fingers at turkey if you feel drowsy after your feast. It’s not the turkey alone causing that lethargy. Often, it’s the combination of carbohydrates and fats from a large meal that leads to sleepiness.
What’s the healthiest way to season turkey?
Schiff recommends placing fresh herbs like sage, rosemary, and thyme under the skin of the turkey. “Use them! They enhance flavor, help reduce salt usage, and provide antioxidants along with a few vitamins,” she said.
Additionally, she suggests stuffing the cavity with onions and garlic to further enhance flavor and promote heart health and immunity.
To brine or not to brine? Saltwater vs. no saltwater?
“Brining—soaking the turkey in saltwater for a few hours—has gained popularity for adding flavor and moisture,” Schiff explained. “But remember, brine typically contains a lot of sodium.” It’s worth noting if you’re watching your salt intake for health reasons.
“Many brines also include sugar for browning and moisture, so if you’re mindful about sugar, be cautious with brined turkey,” she cautioned. She also mentioned that certain pre-made brines could contain sodium nitrate, a possible carcinogen.
What’s the best way to cook turkey?
Roasting it in the oven is a fantastic option. “Rub a little heart-healthy olive oil on the skin,” advised Schiff. “Bake it with low-sodium broth and add chopped onions, celery, and carrots.” Grilling is another healthy method since the fat drips away as it cooks, but be sure to watch it closely to avoid charring, as burning can produce unhealthy compounds.
Air frying is a great alternative for smaller cuts like turkey breast.
What’s the least healthy way to cook turkey?
If nutrition is a concern, frying ranks pretty low on the list.
“There was a Thanksgiving when my family fried a turkey,” Schiff recalled. “It tasted great, but honestly, it wasn’t worth it—not to mention it’s not the healthiest option.”
“Most frying oils are seed oils rather than heart-healthy ones, and high-heat cooking can create unhealthy compounds like acrylamide,” she added.
How much turkey should I eat and which parts are best?
Schiff mentioned that the standard protein portion for meats, including turkey, is around 3 ounces, but you don’t need a scale for that. “Think of it as the size of your palm.” While turkey breast is often seen as the healthiest, there’s no need to cast aside the drumsticks.
“Dark meat has a higher fat content, but it’s mostly heart-friendly monounsaturated and polyunsaturated fats, along with plenty of B vitamins and minerals,” she said. “Pick whatever you enjoy, but if you’re worried about calories, you might want to limit the skin, as that’s where most of the fat resides.”
Ultimately, Schiff believes the best approach is to savor small portions of your favorite dishes, even if they’re not the healthiest. “Filling up a bit on salads, vegetables, and protein can balance things out for the rest of your meals,” she suggested. “As long as you maintain healthy eating habits throughout the year, don’t feel pressured to completely overhaul the traditional foods you love on holidays.”
