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Health Options
Alan Titchenal |
Turkey feast brings
Timing is everything when it comes to a happy and healthy Thanksgiving. And we don't just mean finishing the mashed potatoes at the same time as the turkey. Thanksgiving is a day when a great number of food-borne illnesses and heart attacks could be prevented with proper timing.
chance of illnessesQuestion: How should preparation of a turkey be timed?
Answer: The National Turkey Federation (www.eatturkey.com) provides handy guidelines for thawing, cooking and serving turkey. The safest way to thaw a turkey is in the refrigerator. This keeps the turkey at a safe temperature and yields the best-quality cooked product. It takes about 24 hours for every 4 to 5 pounds of turkey weight. A small 8- to 12-pound turkey requires two to 2 1/2 days, and a 20- to 24-pound turkey can take five to six days. (So, depending on the size of your turkey, you should start thawing today or tomorrow).
For quick thawing, place the bird, in its original wrapping, into a container with cold water. Change the water every 30 minutes. It takes about 30 minutes per pound.
Your turkey is safely thawed when all portions of meat are soft and only a minimal amount of ice crystals (if any) are left inside the bird.
If you stuff the turkey, wait until right before cooking to insert the stuffing, and stuff it loosely with about three-quarters of a cup of stuffing per pound of turkey.
In cooking a turkey, temperature is more important than timing. Oven temperatures are often inaccurate, so use a separate oven thermometer. The Turkey Federation recommends roasting at 325 degrees.
Using a meat thermometer, internal temperature of the thigh should be 180 degrees, and the breast, 170. Stuffing should reach 160 to 165 degrees. A 10-pound turkey requires about three hours, and a 25-pounder, about five hours, but cooking times should be used only as a planning guide. Temperature is the bottom line.
Q: What is the safest way to serve the meal?
A: To minimize risk of microorganisms growing in foods, the simple rule is to keep hot foods hot and cold foods cold. This is not always possible, so it is best to leave food out for a maximum of two hours. The sooner leftovers can be refrigerated, the better.
Q: How can heart attacks be prevented?
A: Research indicates that the risk of a heart attack increases significantly for up to 26 hours after an unusually heavy meal, especially for people with existing heart disease, high risk of stroke or diabetes.
Add the stress of exercise and you have created a high-risk situation for a heart attack. By exercising early in the day before the Thanksgiving meal, you will use extra calories and be able to enjoy the post-meal glow by kicking back with family and friends.
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Alan Titchenal, Ph.D., C.N.S. and Joannie Dobbs, Ph.D., C.N.S. are nutritionists in the Department of Human Nutrition, Food and Animal Sciences, College of Tropical Agriculture and Human Resources, UH-Manoa. Dr. Dobbs also works with the University Health Services and prepares the nutritional analyses marked with an asterisk in this section.