SMPL
New Delhi [India], May 15: As temperature rises, our dietary choices need to evolve with the season. Summer calls for meals that are not only light and satisfying but also nutrient-dense. That’s where lean meats like turkey and duck step in–offering the perfect balance of protein, flavor, and digestibility for the summer months.
Renowned Nutritionist Harlene Bhasin shares, “This summer, lighten your plate–without compromising on nutrition. Even the USA Poultry & Egg Export Council (USAPEEC) also suggests, whether you’re meal-prepping for the week, packing tiffins, or planning a weekend barbecue, Turkey and Duck offer an unbeatable combination of taste, health, and lightness for the summer. Embrace them not just as festive meats, but as everyday superfoods. Lean proteins are crucial for maintaining sustained energy levels, muscle health throughout the day. Unlike carbohydrate-heavy meals that cause energy crashes, lean protein sources like turkey and duck provide slow-releasing energy that keeps professionals active and focused.”
1. Lean, Light & High in Protein
Unlike heavier red meats, turkey and duck are considered lean proteins, making them ideal for warm-weather meals. Turkey breast, in particular, is exceptionally low in fat while being rich in essential amino acids that support energy, metabolism, and muscle health–perfect for staying active and light during summer.
Duck, often seen as indulgent, is actually nutrient-rich when consumed smartly. Skinless duck breast offers a higher iron content and a richer flavor, making it a hearty yet digestible option in salads, wraps, and light rice dishes.
2. Keeps You Fuller, Longer–Without the Heaviness
One of the challenges in summer eating is balancing satiety with lightness. Both turkey and duck have a high satiety index, meaning they help you feel full longer without overloading your system. This is crucial in hot weather when heavy meals can feel sluggish and uncomfortable.
3. Ideal for Summer Tiffin and Meal Prep
With hybrid work culture and school routines in full swing, there’s a rising demand for healthy tiffin options that are easy to pack, light to eat, and high in nutrition.
Here’s where turkey & duck shine:
* Turkey & Avocado Wraps: Perfect for office tiffin–packed with protein and good fats.
* Duck & Quinoa Salad: A refreshing bowl loaded with texture, flavor, and energy for the day.
* Turkey Stir-Fry or Lettuce Cups: Quick, light, and easy to prep for kids and adults alike.
4. Rich in Nutrients That Support Summer Wellness
* Turkey is rich in vitamin B6, zinc, and tryptophan, helping with immunity and mood regulation.
* Duck provides iron, selenium, and omega-3 fatty acids, supporting heart health, skin radiance, and energy levels–especially beneficial in draining summer heat.
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