Superfood: Turkey



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10 Question Exam (sent via email)

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Turkey is noted as a Superfood due to being low in fat, highly nutritious, versatile and easy to get year round.

Benjamin Franklin would have been so proud to know that his choice of the national bird would gain such high praise.

Turkey is being touted as one of the leanest proteins on Earth.

Our body needs a continuous supply of protein to function at an optimal level.

Protein is composed of Amino Acids. These non-essential Amino acids are manufactured within the body.

The other 9 are known as the essential amino acids and most come from the foods we eat.

Besides turkey, other complete protein foods include eggs, meat, fish and soybeans.

All other plant foods are incomplete and theoretically must be combined to become the complete protein needed by the body to build and repair. A few of the combinations are beans and rice, peanut butter, whole grain bread and whole grain macaroni and cheese.

Proteins are in every cell in the body and we cannot live without them.

Our hair, skin, muscles, organs and enzymes are all made up of protein. Your immune system will say “Thank You” every time you eat turkey. The immune system takes a beating with the lifestyles we lead today.

Turkey is a rich source of bioavailable Zinc, meaning the body assimilates it in its natural state. Zinc not only boosts the immune system, it also promotes healing of tissues and wounds and contributes to normal cell reproduction.

Four ounces of turkey contributes 20% of the daily value we need. The three B vitamins, niacin, B-6, and B-12, are all associated with metabolism and DNA health. If you are not consuming enough B-12, B-6 and folate, your risk is increased for having high levels of homocystein.

This a building block for atherosclerosis which leads to heart attacks and even heart attack deaths. Think of turkey as your anti-aging food. Selenium is responsible for so many bodily functions: immune, thyroid, and metabolic and it has also been found to help reduce the risk of cancers and heart disease.

The portions below represent 100 grams, approximately 3 1/2 ounces, of sliced meat from a whole roasted turkey. A 3 1/2-ounce portion of turkey is about the size and thickness of a new deck of cards.

The fat and calorie content varies because white meat has less fat and fewer calories than dark meat and skin. One gram of fat contains 9 calories, and one gram of protein contains 4 calories.

Meat Type Calories Total Fat Protein
Breast with skin 194 8 grams 29 grams
Breast w/o skin 161 4 grams 30 grams
Wing with skin 238 13 grams 27 grams
Leg with skin 213 11 grams 28 grams
Dark Meat w/ skin 232 13 grams 27 grams
Dark Meat w/o skin 192 8 grams 28 grams
Skin Only 482 44 grams 19 grams

Turkey provides us with many nutrients: – Riboflavin – Niacin – Vitamin B6 – Vitamin12 – Iron – Selenium – Zinc.

Now you know the many benefits of turkey.

Be sure to include this bird in your nutrition plan throughout the year and not just during Thanksgiving.

Turkey is readily available and can be purchased in a variety of ways: whole, the breast, legs, ground or deli sliced.

Take advantage of this most nutritious Superfood. Building better bodies with better protein is what good nutrition is all about.

So have some turkey in your next meal…skinless of course!

Best regards,

Mrs. Athena Bell,


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