Turkey Tips from a Nutritionist

As a nutritionist, selecting the ideal turkey for Christmas dinner involves more than just picking the biggest bird in the store. In fact, that’s often way down the priority list.

Importantly, it’s about balancing ethical considerations, nutritional benefits, and cooking methods to ensure a delicious and wholesome centrepiece for a festive meal.

From farm to fork, Natalie Louise Burrows, Nutritional Therapist and Clinic Director at Integral Wellness, explores how to make the best choice for your health and conscience this holiday season.

When it comes to meat quality, I am fussy. I like to know the farmer, or feel like I do, understand where the animals are kept, what they are fed, their quality of life and what ethical practices are considered between the farm and the butcher.

Why?

Partly because I do not want to spend my money on practices that go against my values but also because my values are ingrained in food being a cornerstone for good health. A huge part of the nutrient quality of food comes from what happens before it reaches our homes. But that doesn’t mean we can disregard the way we cook, so I’ll cover that too. But first, let’s start at the farm. 

When choosing a turkey, ethical sourcing should be a top priority. Look for labels such as "organic," "free-range," or "RSPCA Freedom Food." These certifications indicate higher welfare standards, ensuring the turkeys have had better living conditions.

To be classified as free-range turkeys, they must be able to access the outdoors for at least half of their lives. The amount of space per bird, inside and outside, is roughly the same for free range as it is for organic birds—at least 108 sq ft. of pasture per bird.

Organic turkeys are pasture-raised and must be fed a diet of organically grown feed. Void of pesticides and herbicides on the land they freely roam and the food they eat is important to organic practices. This can naturally be slightly more expensive when it comes to the price we pay. Aside from food costs, obtaining the Organic certification can be a costly and rigorous process. Many farms may practice organic farming without this label because of this, so get friendly with your local farmer and find out.

Alternatives are indoor, which means what it says—turkeys live on the floor of a large farm building without much space. Or pole-barn reared, where the upper parts of the building

walls are open for air and natural light and indoor reared. It is unlikely these turkeys will be labelled with their rearing practice, so if you are in doubt, avoid an unlabelled turkey.

Improved welfare standards improve the turkey’s quality of life and can enhance the meat's flavour and texture as well as its nutritional value. Plus, supporting ethical farming practices contributes to more sustainable agriculture, aligning your festive feast with environmental consciousness. The same applies when choosing your eggs for Christmas morning. 

In the UK, White and Bronze turkeys are popular choices, each offering distinct characteristics.

White turkeys, notably the Broad Breasted White, are known for their larger breasts and clean, pale appearance when plucked. They're often favoured in commercial production due to their rapid growth rate and a high proportion of breast meat, making them a practical choice but potentially the more common choice for raising under lower welfare standards.

Bronze turkeys, named for their iridescent feathers that shimmer with a metallic green-bronze hue in sunlight, are frequently associated with traditional rearing methods and free-range practices. They're renowned for their fuller, more distinctive flavour and slightly firmer texture than White turkeys which not everyone favours.

The meat's quality, flavour, and texture are influenced more by breeding practices, growth rate, and rearing conditions rather than the colour of the bird's feathers, so choosing organic or free-range matters most. 

Turkey is more than just a traditional Christmas favourite; it's a nutritional powerhouse. This lean, light meat is an excellent source of high-quality protein. A 100g serving of turkey breast provides about 30g of protein, only 147 calories and 2.1g of fat, ensuring your blood sugars are stable and you’re fuller for longer. Protein is also vital for practically every process in the body, from muscle and connective tissue repair to immune cells, hair, skin, nails and digestive enzymes (we need those for the Christmas dinner!). Our DNA is also made from protein which is why it’s such a key macronutrient to consume in every meal.

This beautiful bird is also rich in B vitamins, particularly niacin (B3) and B6, which are crucial for energy metabolism, brain function, cardiovascular health, and hormone health. It's also a good source of minerals like selenium, which supports immune and thyroid function, and zinc, which is essential for wound healing and immune health.

You may have heard that turkey makes you sleepy due to its tryptophan content. Well, while turkey does contain this essential amino acid (essential meaning we must get it from our diet as we can’t make it), the post-meal drowsiness is more likely due to the overall feast and potentially a blood sugar rollercoaster than the turkey alone. That said, tryptophan is a precursor to serotonin, a neurotransmitter that plays a role in mood regulation, and serotonin is a precursor to melatonin which supports sleep so it’s a winning choice! 

The way you cook your turkey can significantly impact its nutritional value. Gentle cooking methods like roasting or steaming help retain nutrients better than high-heat methods.

When roasting your turkey, consider using a rack inside the roasting pan. This allows the fat to drip away, resulting in a leaner meal. Basting the turkey with its juices or a healthy oil like olive oil (medium heat, slower roast) can help keep it moist without adding inflammatory fats.

You may never have thought to steam your turkey, but maybe this is the year. I’m sure you’ve steamed vegetables and are aware of the benefits of keeping nutrients locked in. Well, why not consider steaming portions of your turkey? Steaming helps retain water-soluble vitamins (the B vitamins) and minerals that might otherwise be lost in the cooking water. While not traditional nor practical for a whole bird, this method works well for turkey breasts or smaller cuts.

To get the most nutrition from your turkey:

• Avoid overcooking, which can lead to nutrient loss and dry meat. This is what people dislike about turkey the most. Remember to baste it, use a timer and cook until the juices run clear.
• Let the turkey rest after cooking to redistribute juices, improving both the flavour and texture. Wrap it in parchment paper, foil, and maybe a tea towel or two to lock in the warmth.
• Consider removing the skin to reduce fat content, especially if you're watching your calorie intake or heart health.
  
  

From turkey past to present… 

Henry VIII is thought to have been the first to enjoy Turkey for Christmas as an alternative to goose (a much fattier meat). However, in the Victorian era, the bird became the more common choice for festive celebrations. And it still is, with 56% of Brits choosing turkey as their Christmas meat. However, this has declined from 60% in 2021 and is expected to decline yearly as other meats and plant-based alternatives are chosen instead. 

As a nutritionist, my ideal Christmas turkey would be an organic bird from a local farmer slow-roasted to perfection. I'd focus on gentle cooking methods to preserve nutrients and enhance flavour. When serving, I'd pair the turkey with a variety of leafy greens, including British classics like cabbage and Brussels sprouts, and colourful root vegetables like beetroot and carrots to create a balanced, nutritious meal.

“Where are the potatoes?” I hear you ask. As a metabolic health nutritionist, I rarely see people manage their blood sugars on white potatoes. But as it’s Christmas, I’d part-boil them, let them cool and then finish them as roasties with ghee (good for high temperatures), fresh rosemary and a pinch of salt. The cooking-cooling-reheating method creates a type 3 resistance starch, which is a slower-release starch, making it better for blood sugars and better food for your microbiome, too!

Remember, while turkey is the star of the (dinner table) show, the overall balance of your Christmas meals matters most. Enjoy your ethically sourced, nutrient-rich turkey as part of a varied diet, and savour the festivities with both pleasure and mindfulness. By making informed choices about sourcing, preparation, and serving, you can enjoy a delicious Christmas turkey that nourishes both body and soul. Here's to a healthy, ethical, and joyous holiday season. Merry Christmas!