Are you turkeymaxxing this Thanksgiving?
The US gobbles up more than 46 million turkeys on the holiday each year, with nearly 9 in 10 Americans expected to pile the bird onto their plates Thursday.
But not all poultry is created equal. The Post spoke with Stephanie Schiff, a registered dietitian nutritionist at Northwell Huntington Hospital, to find out how to get the most nutritional bang from your bird — you can thank us later.
But first: Is turkey good for you?
“I love turkey any time of year,” Schiff said. “It’s high in protein, low in saturated fat and high in B vitamins.”
Turkey also packs tryptophan, an essential amino acid your body can’t make. It helps produce serotonin, the “feel-good” hormone, which is converted to melatonin to regulate sleep.
But don’t blame the bird for your post-meal slump. There’s not enough tryptophan in turkey to make you sleepy — it’s the carb- and fat-loaded feast doing the work.
What’s the healthiest way to flavor a turkey?
Schiff’s favorite way to flavor a turkey is by tucking fresh sage, rosemary and thyme under the skin.
“Go ahead and use [the herbs] freely,” she said. “They’ll make your food taste better, you’ll need less salt, and they give you a dash of antioxidants, anti-inflammatory compounds and even some vitamins and minerals.”
Schiff also stuffs the cavity with onions and garlic, boosting flavor while supporting heart health and immunity.
To brine or not to brine?
“Brining — soaking a turkey in a saltwater bath for several hours — has become a very popular way to add flavor and juiciness to your turkey,” Schiff said. “But be warned, brines are usually quite high in sodium.”
If you’re trying to limit salt for high blood pressure or other health reasons, keep that in mind.
“Many brines also contain sugar to help brown the turkey and keep it moist, so if you’re watching your added sugars, make sure you consider the ones in the brined turkey,” Schiff added.
And if you’re using a store-bought brine, she noted that some contain sodium nitrate, a potential carcinogen.
What is the healthiest way to cook a turkey?
You’ve got a few solid options, including roasting it in the oven.
“Rub some heart-healthy olive oil on the skin,” Schiff advised. “Baste the turkey with low-sodium chicken broth that you’ve poured into the bottom of your roasting pan along with some chunked up onions, celery and carrots.”
Grilling is another smart choice.
“You’re cooking the turkey in circulating heat, and most of the fat will drip away from the bird,” Schiff said. “Just try not to char the bird — that can produce unhealthy compounds.”
Air-frying also works well for smaller cuts like turkey breast.
What’s the least healthy way to cook a turkey?
Deep-frying is one of the worst methods if you’re watching your nutrition.
“One Thanksgiving, my family deep-fried a turkey,” Schiff said. “It was tasty, but not worth the extra expense — or the mess! It also certainly wasn’t the healthiest way to cook.
“Usually, the fat used is not heart-healthy fat — it’s more likely a seed oil,” Schiff explained. “And when you’re cooking at high heat, cancer-causing compounds called acrylamides can be produced.”
How much turkey should you eat — and which parts?32
“A standard size portion of a protein — meat, chicken, turkey or fish — is 3 ounces, but you don’t need to whip out your scale,” Schiff said. “It’s roughly the size of the palm of your hand.”
And while breast meat has long been considered the healthiest part of the turkey, you don’t have to skip the drumsticks.
“Dark meat does have more fat, but it’s primarily mono- and polyunsaturated fats, which are good for your heart,” she said, noting that it’s also higher in B vitamins and minerals.
“So go ahead and eat whichever you like better,” Schiff said. “But if you do want to avoid extra calories, you might want to cut back on the skin, that’s where you’ll find most of the fat.”
At the end of the day, Schiff said, sometimes the healthiest approach is simply enjoying smaller portions of the foods you love — even if they aren’t the most nutritious.
“Just fill up a bit more on salad, vegetables and protein, and you’ll give yourself a good nutritional base for the rest,” she said. “As long as you’re eating in a healthy way the rest of the year, there’s no reason to completely change or give up the traditional foods you love.”
