Chicken is not only tasty but also has an array of health benefits. It is a good source of protein and is low in fat and calories than many other sources of meat. Nutrients like phosphorus and calcium in chicken is vital to keep your bones and teeth strong. It is also rich in tryptophan and vitamin B5 that is helpful in relieving stress. Presence of magnesium in chicken may also be helpful in soothing the symptoms of PMS.
If you are on a weight loss diet, chicken can be a good option for you as it has high nutritional value and is low in both calories and fat. Chicken breasts and boneless chicken contain less carbohydrates. Let us have a look at the calorie count of chicken dishes.
Chicken breast: 1 piece = 2.4 cal
Grilled chicken: 1 piece = 114.3 cal
Fried chicken: 1 piece = 145.2 cal
Tandoori chicken: 1 piece = 238 cal
Butter chicken: 1 piece = 115 cal
Chicken sausage: 1 gram = 1.8 cal
Chicken sandwich: 1 piece = 196.5 cal
Chicken momos: 1 piece = 38.9 cal
Chicken boiled with turmeric and salt: 1 katori = 148.3 cal
Boneless chicken strips, KFC: 1 serving = 345 cal
Chicken burger: 1 piece = 237.6 cal
Chicken curry: 1 katori = 249.2 cal
Chicken salad: 1 bowl = 326.8 cal
These calories are calculated using HealthifyMe Calorie Counter, the world’s first Indian nutrition tracker.
Before you cook chicken make sure that you remove all the visible fat as it can do harm to your heart. Chicken is an excellent low-fat food and you can prepare it in a number of ways. It tastes good fried, stewed or roasted. Boiled chicken may have no flavour but it also contains no fat. Baking is also a healthy way to cook chicken. To make it healthier and tastier, you can marinate the chicken parts with oil, herbs and spices before you cook them. Also read 5 extremely healthy ways to cook your food.
Diet chart and tips for non-vegetarians
An individual’s diet can be dictated by his religion, personal choice or by his health. While you may find several Indians who are vegetarians, there is a fair share of meat eaters as well. However, eating non-veg needs to be monitored if you wish to stay healthy. Here are a few non-vegetarian diet tips that would be wise to follow.
How much protein should one consume in a day?
When it comes to protein, non-vegetarians have loads of options such as meat, eggs, fish and dairy products. But it is also important for one to know the right quantity of protein that should typically be consumed in a day. Dietician Prema Kodical says that on an average one should consume 1.0g protein per kg of your body weight. For someone who is into weight training, the protein consumption varies according to the workout intensity. It can vary from 1.5g to 2.5g lean body mass.
What are the best ways to eat meat?
The best ways to eat meat are to cook it in the healthiest possible methods. Meats contain saturated fats which can thicken the blood and clog blood vessels. One should therefore be careful in their cooking methods so as to not add more damaging fat to it. According to Prema ,’Meat should ideally be grilled, barbecued, boiled, baked or roasted in a very small amount of healthy oil.’
Who should avoid eating meat?
People suffering from health issues like diabetes, blood pressure and obesity should avoid red meat as that can affect the body by causing blockages due to their high saturated fat content. People suffering from such health conditions also need to opt for low-fat milk and milk products as dairy products contain high saturated fats as well. For a person suffering from high blood pressure, fish can be a good option. It is rich in magnesium and omega 3 fatty acids which helps in lowering blood pressure.
How can veggies be incorporated in a non-vegetarian diet?
Nutritionist Neha Chandna says that it’s always good to add fibre-rich veggies to non-veg foods to reduce the acidic effects of meat on blood. The enzymes present in vegetables also help digest the meat better. It is recommended to eat plenty of salads, stir-fried or baked vegetables. One can also add vegetables to soups and broths. Make curries with meat and veggies or have a portion of salad along with your mains.
Diet Dos and Don’ts for a non-vegetarians by Prema Kodical
– Eat red meat in moderation, maybe once a fortnight especially if you are health conscious, have coronary artery disease or any heart health issues like high cholesterol, are watching your weight or are not into heavy exercising.
– If you are an adult and leading a very sedentary life, restrict your egg intake to only one or two full eggs in the week. Stick to egg whites otherwise.
– Opt for more fish and white meat like chicken or turkey. But make sure you eat the lean cuts of meat. Also, trim off all the visible fat. In addition, use healthy cooking methods. Avoid deep frying them.
– Boiling or poaching eggs and fish is better than frying them. Frying destroys some of their proteins and also makes them more difficult to digest.
– Drink plenty of water as proteins are thermogenic foods that release heat and are tougher to digest.
– Avoid eating fruits with any meat as it gets fermented and can cause bloating and indigestion.
– Do not have meat if your uric acid levels are high.
Dietician Neha Chandna’s sample non-vegetarian diet chart
Breakfast: Toast + 3 egg whites + 1 yolk with veggies
Mid morning: Fruits + Nuts
Lunch: Salad + Roti/Rice+ Sabji + Chicken (gravy/dry)
Evening: Sprouts/Chicken salad/Chicken roti roll
Dinner: Soup + Salad + Fish Chicken( grilled/baked/steamed)