5 Thanksgiving turkey facts from registered dietitians

As families all across America prepare to carve and serve the Thanksgiving turkey, how much do people really know about the nutritional aspects of the holiday bird?

"Thanksgiving is actually an ideal time to try to integrate healthy recipes and strategies for healthy eating and portion control," said Rachael Richardson, a registered dietitian based in Raleigh, North Carolina. 

"Try using the time with family to share new healthy traditions that involve roasted nuts, herb and fruit-based mocktails without added sugars, and healthier versions of classic favorites like gluten-free veggie-based stuffing and cauliflower mashed potatoes," she said.  

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"And reflect on the gratitude for each bite of food," she also said, "and the process that transpired in bringing it to your dinner table."

Here are five lesser-known health facts about turkey, the traditional centerpiece of countless Thanksgiving tables and the subject of endless autumnal obsession.

5 tantalizing turkey facts

1. It's a solid protein choice

Turkey really packs the protein. 

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"A single serving of turkey can provide about 24 grams of protein, which is essential for muscle growth, repair and overall bodily functions," said Philadelphia dietitian Jamie Hickey.

"Protein also helps to keep you feeling full and satisfied, which can be a boon for those watching their weight during the holiday season."

2. Turkey broth is super nutritious

Roasted turkey may get all the holiday attention, but don’t overlook using turkey bones to make a nutrient-dense broth.

"Turkey is an incredibly healthy protein, especially if it's free-range," said Richardson, who suggested using the clean bones to make a soup broth. 

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"This broth uses all aspects of the turkey, which shows gratitude and reverence for the animal's life. But also, it is extremely healthy for your gut, bones and adrenal glands," she said. 

3. Gravy isn't good for your health

What would Thanksgiving turkey be without gravy? 

But a single ladle of gravy can add as much as 300 milligrams of sodium to your plate, said Hickey. 

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"High sodium intake is linked to increased blood pressure and a higher risk of heart disease, so it's something to be mindful of," he said.

4. Plant-based turkey substitutes aren't necessarily better than turkey

"Don't fall into the trap that 'plant-based' means healthy," cautioned Richardson.

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She noted that meat-free foods like Tofurkey and vegan meat patties are often loaded with sodium, processed oils, soy and gluten — "which contribute to mental health problems, cancer and heart disease."

"The plant-based foods that are healthy for you and encouraged are actual plants like mushrooms, broccoli, cauliflower, asparagus, green beans, arugula, basil, parsley, real olive oil, avocados, berries and the like," said Richardson.

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5. The way you cook your bird matters

"How you prepare it can make a significant difference in its nutritional profile," said Hickey about cooking turkey. 

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"Opting for skinless white meat, and using herbs for flavoring instead of butter or salt, can make your holiday feast both delicious and a bit more health-conscious," he said.