How Much Chicken Should I Eat Per Day? Nowadays, chicken is one of the most consumed meats in the world. It is usually used as a source of proteins due to its alleged nutritional and health benefits. However, for chicken lovers, an important question arises that just can’t wait to be answered: how much chicken should i eat per day? eating the right amount of chicken keeps you from getting sick.
How Much Chicken Should I Eat Per Day
Chicken breast supplies lean protein and a number of essential vitamins and minerals to your diet. Even with healthy foods, though, it’s easy to overeat and get too much of a good thing. Stay within the recommended serving size of chicken breast for the best health benefits.
Healthy Amount of Chicken Breast
A healthy serving of animal protein is merely 3 ounces of lean, skinless chicken breast or another type of animal protein. That is significantly less than what is often served at restaurants or what you might put out onto your plate for dinner.
You can decide on the right amount with the aid of visualization. Imagine a regular-sized plate divided into fourths, and fill one quarter of the plate with a protein, such as chicken breast, according to the USDA’s MyPlate portion tool. Consider foods as being the same size as everyday household things for another useful hint. For instance, a deck of cards and a 3-ounce plate of chicken breast are of equal size.
The USDA advises adults, depending on age and gender, to get 5 to 6.5 “ounce equivalents” of protein foods a day, which may include chicken breast. So a 3-ounce chicken breast supplies about half of your protein needs for the day.
Macronutrients in Chicken Breast
A great, complete source of protein is chicken breast. Animal proteins are considered “complete” proteins because they include all the essential amino acids your body requires to create and repair tissues. If you eat 2,000 calories per day, one small chicken breast contains 27 grams of protein, or 55% of the dietary intake (DV). You get 133 calories and 3 grams of fat from the serving, only 1 gram of which is bad saturated fat.
Vitamin and Mineral Content
A serving of chicken breast provides a balanced intake of vitamins and minerals for the day. Phosphorus and selenium stand out among the minerals it provides because you’ll get 20 and 39% of your DV for each, respectively. Phosphorus is necessary for the development of strong bones and teeth, while selenium, an antioxidant mineral, helps shield you from free radicals, which are molecules that might harm your good cells.
The B family of vitamins, which work together to help you convert food into fuel for your body to run on, are abundant in chicken breast. In addition to providing a whopping 40% of the DV for niacin (B-3) and pyridoxine, chicken breast also provides 12% of the daily value (DV) for riboflavin (B-2) (B-6). Also, the serving provides 18% of your daily requirement for choline, a sometimes-overlooked nutrient that supports brain and nerve processes such as memory and muscle control.
Chicken Breast in a Healthy Diet
You lose some of the health advantages of chicken breast by increasing the fat or sugar content of an otherwise nutritious item if you cook it or cover it in barbecue sauce. The healthiest cooking techniques are poaching, baking, broiling, grilling, and grilling. To enhance the flavor, add fresh herbs such as marjoram, thyme, rosemary, or garlic. Alternatively, “blacken” your chicken breast by adding hotter spices like cumin, paprika, and cayenne.
No matter how you prepare it, 3 ounces of sliced chicken breast can turn a leafy green salad into a meal. Chop chicken breast with scallions and red bell pepper and mix with a dollop of plain yogurt for a healthy take on the chicken salad sandwich. Make “fried” chicken in the oven with just a trace of olive oil for a mock version of this favorite comfort food.
What Happens to Your Body When You Eat Chicken Every Day
Chicken is the most popular protein in the country, but have you ever stopped to think how eating it regularly affects your health?
It’s simple to feel good about eating chicken every day. Don’t, however, give credit to the stuttering cows in the Chik-fil-A commercials. There are many reasons why chicken is a fantastic source of protein.
Health: Back in the 1980s, doctors warned against eating too much saturated fat in red meat. And while we’re no longer as terrified by saturated fats, new health concerns about red meat and colon cancer have kept the leaner chicken in the health sweet spot.
Cost: Chicken is relatively cheap. The composite price (whole bird, breast, and leg prices) for a pound of chicken has dropped by roughly a half dollar since 1980, according to the USDA. Why? Innovations in breeding and mass production have made it easier to grow chickens bigger and faster, making chicken more plentiful and affordable.
To satisfy growing demand, fast-food companies have made it simpler to consume chicken every day by introducing sandwiches, salads, wraps, tenders, and even popcorn chicken in the early 1980s. According to the National Chicken Council, 42% of chicken is currently sold through foodservice establishments, with fast food establishments accounting for 60% of that total.
You can be eating chicken every day of the week without without realizing it because it can be found in nearly every pot, freezer, fryer, and fast-food bag. Your body may experience the following if you do. Moreover, read What Happens to Your Body When You Eat Avocados Every Day for more information on the advantages and disadvantages of eating particular foods frequently.
You may lose weight.
Eating a meal of chicken every day could keep your stomach feeling full for longer than it would take for carbohydrates to digest, which could help you avoid desiring carbs or overindulging in calories. Researchers discovered that chicken was just as effective as beef and pork at causing the release of intestinal hormones and insulin, which affect satiety, in a study that was published in the journal Appetite. You can probably lose weight if you replace high-calorie items such processed foods and fatty meats with chicken every day and limit your intake of high-calorie, low-fiber carbohydrates. If you combine chicken with some of the 11 Healthiest Beverages for Weight Loss, your waistline will quickly get smaller.
You may gain weight.
Even though low-carb, moderately-protein diets are frequently beneficial in helping people lose weight, eating a lot of chicken every day can make you gain weight. Nothing unique about chicken. According to a research published in Clinical Nutrition, if you take too much protein of any kind, your body will retain what it can’t burn as fat, which may cause you to gain weight. According to a 2015 study, those with diets high in protein—especially animal protein—had a much higher risk of gaining more than 10% of their body weight than those with diets low in protein (less than 15%). The founder of BetterThanDieting.com and Read It Before You Eat It, Bonnie Taub-Dix, RD, believes that many individuals are unaware that protein still contains calories. calories also pile up. Are you concerned about the consequences? These Warning Signs That You’re Eating Too Much Protein Shouldn’t Be Ignored.
You’ll build muscle.
Your daily chicken meal will provide you with the basic materials you need to grow a stronger, more muscular you because protein is the building block of muscle. According to a study published in The Journal of Nutrition, chicken is a complete protein that is high in leucine, an amino acid that significantly contributes to the synthesis of muscle protein by enhancing the pathways that help construct protein. How much chicken protein is required to complete the task? According to a 2018 study in the British Journal of Sports Medicine that examined 49 other studies, 1.6 grams of protein per kilogram of body mass is the recommended daily intake of protein for growing muscle. This translates to around three 3.5-ounce skinless chicken breasts or 115 grams of protein per day for a 160-pound person.
STAY INFORMED: Sign up for our newsletter to get the latest food news delivered straight to your inbox.
You’re eating more fat than you think you are.
Perhaps you’re eating more chicken and less red meat because the latter is lower in saturated fats. But be aware that a UK-study in Public Health found that the quantity of fat in genetically engineered factory-farm-grown broiler chickens has increased to about five to ten times more than a century ago. With 5 grams of saturated fat, a four-ounce portion of chicken contains 17 grams of total fat.
You may consume more sodium than you should.
If you’re eating chicken every day, we’ll assume you’ve visited Chick-fil-A restaurants on occasion, and maybe even ordered the Spicy Deluxe Chicken Sandwich. If so, you got a clucking ridiculous amount of salt with your lunch, 1,759 mg of sodium, which is more at one sitting than the ideal 1,500 mg daily maximum suggested by the American Heart Association for lowering blood pressure.
You may develop cardiovascular disease.
Heart disease risk has long been associated with processed red meats like sausage, hot dogs, and deli meats. But what about foods that haven’t been processed, like poultry? By analyzing the food habits and health information from around 30,000 individuals in six trials, researchers at Cornell University and Northwestern University attempted to answer this question. At the beginning of the investigations, the participants were healthy. According to a study published in JAMA Internal Medicine, consuming just two servings of red meat, processed meat, or poultry per week increased your risk of having an artery blockage, a stroke, or heart failure by 3% to 7%. Even while there has been a slight rise, more research is needed to see whether eating chicken every day of the week may increase the risk. The researchers did not find out how the chicken was prepared, it should be noted.
You may suffer food poisoning.
If you consume a lot of chicken, it’s likely that you’ll neglect adequate preparation. According to the Centers for Disease Control and Prevention, Campylobacter, Salmonella, and Clostridium perfringens bacteria can cause foodborne illnesses if you consume undercooked chicken or other foods or beverages that have been contaminated with raw chicken or its juices. Every year, about one million Americans do this. Avoid the usual error of washing raw chicken, which can cause chicken juices to contaminate worktops, utensils, and other meals. Wash your hands, utensils, cutting boards, and dishes with hot, soapy water before using a different cutting board and knife for raw chicken. Furthermore, check the internal temperature of the chicken using a food thermometer to make sure it reaches 165°F.
You may get constipated.
No, a chicken sandwich won’t back you up, but if you consume a lot of protein like chicken at the expense of vegetables, whole grains, fruits, and beans, you may suffer from constipation. High protein diets that restrict these healthy carbohydrates are typically low in fiber. So, make sure your chicken shares your plate with salad greens, carrots, brown rice, and other high-fiber sides. And increase your water intake if you are eating a lot of protein. For help, see these 20 Easy Ways to Add Fiber to Your Diet.
You might increase your risk of cancer.
A study published in the Journal of Epidemiology and Community Health found a link between eating chicken and an increased risk of developing cancer. During the course of eight years, Oxford University researchers monitored the diets of 450,000 individuals and discovered that “poultry intake was positively related with risk for malignant melanoma, prostate cancer, and non-Hodgkin lymphoma.”
You might feel a bit guilty.
Especially if you watch one of the countless YouTube films or documentaries on the atrocities of industrial poultry farming, like Food Inc., Forks Over Knives, or Eating Animals, you might even shed a tear for the 52 billion chickens that are murdered globally for meat. We Are The Weather: Saving the Earth Begins at Breakfast by Jonathan Safran Foer is a book about the effect cutting back on meat consumption can have on global warming.
You may shorten your lifespan if your daily chicken is fried.
In a huge, extensive study including 107,000 women, it was discovered that 44% of daily fried food consumers were obese. The bad news is that eating fried foods like fried chicken was linked to heart-related death, even when researchers took into account risk factors including obesity and inactivity. According to a 2019 study published in BMJ, women who consumed one or more portions of fried chicken per day had a 13% higher risk of dying from any cause and a 12% higher chance of dying from heart disease than women who didn’t consume fried food. Add daily consumption of fried chicken to the list of the 20 worst eating practices that shorten lifespans.
How to Prepare Chicken
After you buy chicken, make sure to refrigerate it within two hours. If you won’t cook your chicken within two days, freeze it in a freezer-safe plastic wrap and thaw it before cooking. There are several ways to thaw frozen chicken:
- Thaw it in the refrigerator for 24 hours prior to cooking.
- Submerge it in cold tap water to thaw. Change the water every 30 minutes. A three-pound package can take a couple of hours to thaw with this method.
- Use your microwave to thaw chicken. Make sure you cook it immediately afterward.
Whichever method you choose, avoid thawing frozen chicken in an area that is warmer than 40 degrees F, since this can cause bacteria to start growing on the meat. You can also decide to cook frozen chicken.
Instead than concentrating on cooking time, heat the meat to the proper temperature. Before eating, chicken should be at least 165 degrees Fahrenheit inside. Whatever cut of chicken you’re cooking, stick a food thermometer into the thickest area to check. Keep the thermometer away from any bones.
When baking chicken:
- A 4 ounce boneless breast should take 20 to 30 minutes at 350 degrees F to cook.
- Bone-in chicken breasts will be larger and take longer to cook. Put them in the oven for 30 to 40 minutes at 350 degrees F.
- For stuffed chicken breasts, bake for an extra 15 to 30 minutes to make sure it’s cooked through.
To prevent contaminating other items, use a separate cutting board and knife if you must cut the chicken. Once you’re done, carefully wash and sterilize the cutting board and any kitchen utensils that came into contact with the raw chicken. Every time you contact raw meat or any other food, wash your hands.
There are many ways to enjoy a good chicken breast, including:
- Shredded in a salad.
- Grilled over rice or with vegetables.
- Sliced on a sandwich.
- As a substitute for a beef patty in a burger.
- Tossed with pasta and your favorite sauce.
- In a wrap with salsa and hummus.
Health Benefits of Eating Chicken
A great source of protein is chicken. Learn how to cook healthily and the many ways that eating chicken can enhance your health.
All around the world, people of all ages place chicken among their favorite foods. It is not only an essential component of many culinary traditions, but it is also very nourishing and delicious. Chicken is a fantastic source of protein and has a variety of positive health effects. These are 7 incredible health advantages of chicken consumption.
1# Helps build muscles
One of the best non-vegetarian sources of protein is chicken. As lean meat, it has a higher proportion of proteins and a lower proportion of fat. A 100g serving of roasted chicken contains 31g of protein, making it excellent for anyone looking to gain weight and develop their muscles.
2# Maintains bone health
In addition to being high in protein, chicken is also a good source of calcium and phosphorus, two elements that help maintain healthy bones. It also contains selenium, which is believed to lower the chance of developing arthritis.
3# Reduces tension
Tryptophan and Vitamin B5 are two elements found in chicken that are excellent for lowering stress. In light of the fact that both of them have a relaxing effect on your body, chicken is a fantastic post-stressful day meal choice. Also, it tastes fantastic, which further enhances its capacity to reduce stress and promote happiness. Read our comprehensive guide to stress management.
4# Decreases symptoms of PMS
Magnesium, a mineral found in chicken, aids in reducing premenstrual syndrome symptoms and combats the many mood swings that women may experience during their periods. Here are some more suggestions for managing PMS.
5# Increases testosterone levels by
Zinc helps control testosterone levels and increases sperm production, therefore men should eat foods high in zinc.
6# Increases immunity.
A traditional home cure for treating colds, flu, and other common respiratory diseases is chicken soup. The thick liquid coats the throat to stop microbial invasion of the respiratory system and subsequent infection as the heated steam from chicken soup helps remove nasal and throat congestion. According to a study examining this impact, chicken soup prevents the migration of neutrophils, an immune cell type, reducing inflammation during common infections and enhancing immunity.
7# Promotes heart health
Chicken, being rich in vitamin B6, plays an important role in preventing heart attack. Vitamin B6 helps by lowering the levels of homocysteine, one of the key components linked to an increased risk of heart attack. Besides, chicken is also a good source of niacin that helps lower cholesterol, a risk factor for heart disease development. The American Heart Association also recommends consumption of chicken over red meat since it contains less amount of saturated fats and is also a good source of omega-3 fatty acids that exhibit beneficial cardiovascular effects.