Sources of Meat

Meat Group: How much is needed: Teen Girls 5oz. Teen Boys 6 ½ oz. 2-3 oz. counts as one serving of the meat group. 1 oz. chicken 1 egg 1 oz. tuna 1 Tbsp. peanut butter ½ cup refried beans ½ cup nuts

Types of meat Red meat – Beef, Pork, and sheep Poultry – chicken, turkey, goose, duck, pheasant, & more Fish- fresh water, salt water, shell fish

Nutrients in Meat Meats are an important source of complete protein, iron and the B vitamins Red meats are higher in iron Fish are a good source of Vitamin E Turkey and Fish have less fat than other meats

Proteins Builds and repairs cells Protein is needed in every cell of the body You need protein constantly in order to repair and replace worn tissues and cells Meat protein contains all of the essential amino acids required by your body

Proteins – amino acids Made of small units of building blocks called amino acids amino acids When you do not get enough of the complete proteins growth stops and muscles weaken The body can not make the essential amino acids All 9 essential amino acids are found in foods of animal sources essential amino acid There are 20 amino acids in the body, 9 of them are essential and must be obtained from animal food sources

Minerals Helps regulate body processes Becomes part of the body – bones, teeth, tissues and blood Meats are a good source of iron, copper and phosphorus You need iron and copper to make red blood cells

minerals - iron Iron is needed to make hemoglobin Hemoglobin transports oxygen from the lungs to all body cells and removes waste Liver is the best food source for iron Lean meats are also important for their iron content

minerals - phosphorus Phosphorus is needed to build bones and teeth It works with calcium and Vit. D. Phosphorus also helps in the oxidation of food adding oxygen to the blood stream to flow through the body

Vitamins Help to regulate the chemical reactions in the body Lean meats are a good source of the B vitamins – Thiamin, Niacin and Riboflavin Pork is the richest source of Thiamin

Vitamins - Cooking Meat The B vitamins are water- soluble, so cook meat in small amounts of water The juices from cooked meat may be used in gravies and soups therefore you do not lose the vitamins Meats are low in Calcium and Vitamins A and C If there is a lot of fat in the meat, there will be some Vitamin A (it is fat-soluble)

Fat in meat Fat provides energy Much of the fat in meat forms a thick layer around the meat muscle and is often removed before cooking When you remove the fat from around the meat, you loose most of the Vitamin A Fat contributes to the flavor and palatability of meat

Meats - Nutrients Remember: Meats are an important source of complete proteins Minerals found in meat are iron, copper and phosphorus Vitamins found in meat are the B vitamins – Thiamin, Niacin and Riboflavin, with some Vitamin A

Cholesterol and Fats Cholesterol is a fatlike substance that our bodies manufacture. We also eat it in animal sources; especially egg yolks and organ meats such as liver. Cholesterol is dangerous when it builds up in high levels in the blood and is deposited along the wall of the blood vessels. Leading to heat attacks, strokes and other health problems. HDL=Bad Cholesterol LDL=Good Cholesterol

Meat Facts Costs determines the selection of meat that is used in a meal. Tenderness of a meat determines which method of cooking will be used. Meat Extenders- are foods that make a small amount of protein go further. Ex. Oatmeal added to ground beef.