Healthiness Of Main Courses For The Holidays

Dated: 12/15/2015

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During the Holidays, it is very easy to overeat. Fortunately, there are many different types of main courses that hosts can prepare for their guests. Turkey, chicken, roast beef and pork all provide different health benefits. Unfortunately, none of these four main course options are perfect, and they each have some factors that are not healthy. 

Roasted Light Meat Turkey

Turkey is generally low in sodium, but it has a lot of cholesterol. Per ounce, turkey has just under one gram of fat and 44 calories. Based on a 2,000-calorie diet, one ounce of turkey provides about one percent of a consumer’s daily recommended intake of fat. One ounce of turkey provides approximately two percent of a consumer’s recommended intake of iron. An ounce of turkey provides just over eight grams of protein. It has just over 19 milligrams of cholesterol and about 18 milligrams of sodium per ounce. 

Skinless Roasted Chicken

Chicken, like turkey, is a relatively light meat, good for families trying to eat healthily during the Holidays. At one gram of fat per ounce, chicken has about as much fat as turkey. One ounce of roasted, skinless chicken has about 43 calories and two percent of the daily recommended amount of iron for a 2000-calorie diet. It has similar levels of protein as turkey. Per ounce, chicken provides just under eight grams of protein, and it has slightly more than 14 grams of sodium. It has about 21 milligrams of cholesterol per serving, which is fairly high. While chicken might be less healthy, it tends to provide slightly more flavor than turkey, which has tendencies to dry out. 

Roast Beef

Roast beef is typically made using a lean cut of eye of round roast, and it is trimmed to 1/8 of an inch. At 45.6 calories per ounce, roast beef has slightly more calories than both turkey and chicken. It also has just over one gram of fat per ounce, which is comparable to chicken and turkey. An ounce of roast beef provides just over eight grams of protein. An ounce piece of roast beef provides approximately four percent of the daily recommended intake of iron for a 2,000-calorie diet. With just under 11 milligrams per ounce, roast beef is very low in sodium. It has about 15 milligrams of cholesterol per serving, which is less than turkey and chicken. 


Ham has 30.5 calories per ounce, which is less than turkey, chicken and roast beef. Compared to chicken, turkey and roast beef, it has moderate amounts of cholesterol with 16 milligrams per ounce. It is extremely high in sodium. Per ounce, it has an astounding 251 milligrams of it. At just 5.4 grams per ounce, ham provides much less protein than turkey, chicken and roast beef. Based on a 2000-calorie diet, it provides one percent of the daily recommended amount of iron. It is relatively low in fat. Per ounce, ham has just under one gram of fat. 


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Lisa Witsken-Gearhart

I am a native to Indiana and reside in Hamilton County. I am dedicated to providing you with the most positive experience, and strive to create customer relationships based on trust and confidence. Ma....

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