NEW YORK, Feb 10: Chicken is America’s favorite meat, with more chicken consumed than any other animal protein. Since the 1970s, chicken intake has steadily increased, reaching an estimated 100 pounds per person annually, while the purchase of red meat products has declined. Its affordability, versatility, and healthier nutritional profile compared to other meats make chicken a popular choice on dinner plates.

Chicken is an excellent source of high-quality, lean protein packed with essential vitamins and minerals, such as zinc, selenium, potassium, and B vitamins. However, not all cuts of chicken are equally nutritious, and some are better choices than others. Experts suggest understanding the pros and cons of each cut and the healthiest ways to cook them for optimal health benefits.

White meat, which comes from chicken breast and wings, has a mild flavor, making it ideal for mixed dishes like soups, casseroles, and enchiladas. It is lower in fat, cholesterol, and calories than dark meat, making it a heart-healthy, leaner option. Additionally, white meat provides more protein per serving, which is great for those looking to maximize protein intake. It is also richer in calcium, phosphorus, and magnesium, which support healthy bones, teeth, and muscles. However, due to its low-fat content, white meat requires careful preparation to prevent overcooking, which can result in dry or rubbery meat. Quick cooking methods like grilling or pan-searing are recommended for the best results.

Dark meat, which includes the thighs, legs, and drumsticks, offers a more robust flavor and juicier texture. It tends to be higher in fat, calories, and sodium than white meat, contributing to its rich taste and texture. Additionally, dark meat is richer in iron and zinc, which are important for growth, development, and immune function. While dark meat has often been considered less healthy, it is still an excellent source of high-quality protein. It also retains more moisture when reheated, making it a smart choice for meal preppers.

Chicken tenderloin is a thin strip of meat attached to the breast. It is similar in taste to breast meat but tends to be more tender. This cut is very lean, low in calories and fat, and provides a good amount of protein. Tenderloins are ideal for those counting calories or following a low-fat diet, and they cook quickly, making them perfect for fast meals.

Chicken thighs are gaining popularity due to their hearty flavor and juicier texture compared to white meat. Thighs are also more affordable and less prone to overcooking. They are rich in omega-3 fatty acids, B vitamins, vitamin A, and vitamin K. Omega-3s are heart-healthy fats that help lower triglyceride levels and reduce inflammation. To retain moisture and flavor, it’s best to choose bone-in thighs and cook them with the skin on, although removing the skin just before serving can help reduce fat and calories.

Chicken breasts are low in fat and cholesterol, making them a lean option. However, they can dry out quickly if not prepared properly. Breasts are versatile and easy to prepare, but they are often more expensive compared to other cuts. To avoid drying out the meat, brining, marinating, or choosing bone-in breasts can help. Allowing the meat to rest for about 15 minutes after cooking also helps retain moisture.

Chicken skin helps retain moisture and flavor but is high in fat and cholesterol. While it's fine to indulge occasionally, removing the skin can reduce fat content by up to 50%. Chicken wings, typically eaten with the skin on, contain higher amounts of fat and cholesterol. To make wings healthier, bake or grill them and remove the skin before eating.

Processed chicken deli meats are another item to consume in moderation. While they are leaner alternatives to cured meats like salami, they are often high in sodium and preservatives. Regular consumption of processed meats has been linked to an increased risk of heart disease, diabetes, and certain types of cancer. Choosing low-sodium deli meats can help, but they should still be consumed in limited amounts.

To prepare chicken in the healthiest way, use little to no added fat. When cooking with oils, opt for those containing monounsaturated fats, such as olive oil or avocado oil, which can help lower cholesterol. Marinating or applying a dry rub to chicken can add flavor without adding many calories. Healthy cooking methods include grilling, baking, roasting, steaming, pan-searing, and air frying, while frying should be avoided as it adds unnecessary fat and calories.

For better flavor without excess calories, season with herbs and spices and avoid calorie-laden sauces. Avoid breading or deep-frying chicken to cut down on fat and calories. When grilling, try to avoid charring, which can increase the risk of carcinogens. Always cook chicken thoroughly to an internal temperature of 165°F to ensure safety.

By following these tips, chicken can be enjoyed as part of a balanced and healthy diet.