7 reasons why chicken can keep you healthy

"A chicken in every pot" was a great political slogan back in the day. It's also a good approach to eating well. Here's why you should have more chicken in your diet.

• Chicken is a good source of the antioxidant mineral selenium.
• Low levels of selenium in the blood have been linked with poor blood sugar control and complications in people with diabetes.
• Selenium may offer some protection against the cell damage caused when blood sugar is out of control.

Chicken is also a good source of B vitamins, which play a role in preventing and treating many diseases, including asthma and nerve damage. B vitamins also support the immune system.

• Chicken is lower in fat and calories than beef.
• An 85-gram (three-ounce) serving of skinless chicken breast has 95 percent less saturated fat than an equal serving of beef tenderloin.
• It also has 40 percent fewer calories.

• Remember, protein foods don't raise blood sugar a bit.
• Because protein foods like chicken take a while to digest, they slow the digestion of the whole meal, including the carbs it contains. This causes a slower rise in blood sugar.
• Getting enough protein also helps keep you full longer, which in turn helps with weight loss.

• Enjoy your chicken grilled, baked, sautéed or broiled, but skip fried chicken or you'll be eating more fat than chicken.
• One extra-crispy fast-food chicken breast, for example, can contain close to half of a day's total recommended fat intake (28 grams).
• That same fried breast could have eight grams of saturated fat and 4.5 grams of trans fat — a virtual heart attack in a bucket.
• To keep chicken moist, cook it with the skin on and remove it before serving.

• A serving of chicken is 85 grams (three ounces) if you eat it twice a day, or 170 grams (six ounces) if you eat it once a day.
• For easy portion control, try chicken breast tenders, small strips of skinless chicken breast perfect for stir-frying. Typically, two or three tenders equal about a 85-gram (three-ounce) serving.

• If you serve it only at Thanksgiving, it's time to invite the big bird in more often.
• Turkey breast is actually lower in fat and cholesterol and higher in protein than chicken breast.
• Adding ground turkey is a great way to use less ground beef when making meat loaf, meatballs and chili. It helps lower the fat in all of those recipes.
• Be sure to look for ground turkey breast. Regular ground turkey is much higher in fat.

Because it's full of all-important protein, low in fat, incredibly versatile and cooks up fast, chicken may just be the ultimate convenience food. Plus, it's easy to add chicken, and its larger cousin turkey, to the menu to help you stay healthy.