Eating chicken every day as part of a healthy, balanced diet is generally fine. However, there are a few things to consider before making chicken an everyday food choice.
Nutritional Benefits of Chicken
Chicken is a lean, protein-rich food that contains many vitamins and minerals. A 3-ounce serving of roasted, skinless chicken breast provides:
- 26 grams of protein
- 15% of the Daily Value (DV) for selenium
- 10% of the DV for vitamin B6
- 10% of the DV for niacin
- 8% of the DV for phosphorus
Protein is an important nutrient that helps build and repair tissues in the body. Selenium, vitamin B6, niacin, and phosphorus also play key roles in bodily processes.
Chicken is also relatively low in fat when the skin is removed. The healthy monounsaturated and polyunsaturated fats it contains may help reduce inflammation.
Furthermore, chicken is a complete protein, meaning it provides all nine essential amino acids. This makes it a great source of protein.
Potential Concerns with Eating Chicken Daily
While chicken can be part of a healthy diet, there are some potential downsides to eating it every single day.
May Lack Variety
Eating the same food every day could cause your diet to become low in other important nutrients. Chicken does not provide fiber, vitamin C, vitamin D, calcium, or iron. Relying solely on chicken could make it more difficult to meet your daily needs for these nutrients.
Risk of Boredom
Preparing and eating the same meal daily could get repetitive. Boredom may lead to overeating or making less nutritious food choices.
Safety Concerns
Raw chicken is prone to bacterial contamination. If undercooked chicken is consumed daily, the risk of foodborne infection increases.
Furthermore, chicken may be exposed to bacteria like salmonella at many stages of production and processing. Buying chicken from reputable suppliers and cooking it thoroughly reduces this risk.
Antibiotic Resistance
The overuse of antibiotics in farm animals may contribute to antibiotic resistance in humans. Choosing chicken raised without antibiotics may help minimize this risk.
How to Include Chicken in a Healthy, Balanced Diet
To enjoy chicken every day while maintaining a varied diet, consider the following:
Focus on Nutrient Density
Select lean, skinless chicken breasts, which are very high in protein but lower in saturated fat than chicken with skin. Bake or grill chicken instead of frying to further reduce fat.
Include Other Protein Sources
Incorporate a variety of lean proteins like seafood, eggs, beans, tofu, nuts, seeds, and low fat dairy. This provides dietary diversity while limiting saturated fat intake.
Add Plenty of Fruits and Vegetables
Fill half your plate with fruits and veggies at meals to ensure adequate fiber, vitamin, mineral, and antioxidant intake.
Choose Whole Grains
Pair chicken with brown rice, quinoa, oats, or other whole grains. They provide B vitamins, minerals, and fiber.
Monitor Your Salt Intake
Limit salty seasonings and sauces to keep sodium intake in check.
Steer Clear of Fried Chicken
Opt for healthier cooking methods like baking, grilling, roasting, or poaching.
| Healthier Cooking Methods | Less Healthy Cooking Methods |
|---|---|
| Baking | Frying |
| Grilling | Breading/battering |
| Roasting | Deep frying |
| Poaching | Pan frying in oil |
Use Herbs and Spices
Flavor chicken with fresh herbs, garlic, lemon, pepper, etc. instead of fat, salt, and sugar.
Healthy Ways to Prepare Chicken
These simple, delicious recipes include chicken as part of a nutritious meal:
Greek Chicken Wraps
Combine chopped grilled chicken breast, tomatoes, cucumbers, red onion, feta, and tzatziki sauce in a whole wheat wrap.
Chicken Salad
Mix chopped chicken breast with diced apple, celery, lemon juice, Dijon mustard, and Greek yogurt.
Chicken Stir Fry
Stir fry chicken strips with broccoli, carrots, peppers, onions, garlic, and ginger. Serve over brown rice.
Chicken and Vegetable Soup
Simmer chicken breast, carrots, zucchini, tomatoes, and onion with chicken broth and Italian seasoning.
Chicken Tacos
Top corn tortillas with shredded poached chicken breast, pico de gallo, avocado, and chopped cilantro.
The Bottom Line
Chicken can be enjoyed daily as part of a varied, nutritious diet. Focus on skinless breasts, limit fried options, and pair chicken with plenty of fruits, vegetables, whole grains, and plant-based proteins. Proper handling and thorough cooking are key to reducing risk of foodborne illness. With some simple precautions, chicken can be a safe, healthy go-to protein.