Meats, Poultry, and Fish Chapter 23.1

Nutrients in Meat, Poultry, and Fish Meats, poultry, and fish provide the complete proteins your body needs. They also provide important B vitamins and a few trace minerals. Even though fat and cholesterol are nutrients, saturated and trans fat intake should be limited, watch that amount in your meat intake.

Structural protein Needed for all parts of your body Collagen Ligaments Tendons Building and repairing muscles

Enzymes and hormones Enzymes and hormones are special proteins Aid in growth Help balance body fluids working with electrolytes and water Regulate our metabolism

Antibodies & Energy Antibodies are a protein to ward off disease they weaken or destroy foreign substances in the body Can provide energy IF needed This is dangerous A body starved of carbs, will then break down your muscles to be fed.

Essential “Amino Acids” There are 20 “Amino Acids”. The body makes 11 of them. The remaining 9 are called Essential Amino Acids or the “Legos” of protein. We can get them from animal sources – meat, poultry and fish.

Complete/incomplete protein Complete Protein: contains all the “Legos” or essential amino acids. Incomplete Protein: lacks one or more of the essential amino acids. Vegetarians: Need to eat plant sources that have essential amino acids (seeds, legumes, nuts and grains)

Nutrients in Meat, Poultry, and Fish Choose lean meat (low in fat and calories) Avoid processed meats, when you can (ex bologna, salami).

Meats and their fat! Beef—larges amount of saturated fat. Pork—contains more polyunsaturated fat. Poultry—less saturated fat than beef. Fish—contains most polyunsaturated fat. Invisible Fat—the chemical composition of food Visible Fat—the fat that you can see, layers around the meat. Marbling—small white flecks in the muscle tissue.

Consumer Considerations Food safety Your health Your budget when you shop for, prepare, and store meat, poultry, and fish.

Meats Grading: ***Prime **Choice * Select Less-used muscles along the back are more tender. Frequently used muscles are less tender. Appearance should be light pink or red in color. Store in the refrigerator and use within 3-4 days. Overcooked meat will be dry and “Just Right will be juicy.

Storing and cooking Meats Store in the refrigerator and use within 3-4 days. Overcooked meat will be dry and “Just Right will be juicy and flavorful When is it done? Use a meat thermometer; except hamburgers must be done all the way through.

Poultry Low in fat. Mild in flavor. Light meat is leaner and milder in flavor Dark meat has more fat and stronger in flavor Appearance should be moist, plump, clean and blemish free skin.

Storing and cooking poultry Store in the refrigerator and use within 1-2 days. Overcooked will be dry and flavorless, “Just Right” will be tender and juicy. When is it done? Juices will run clean. Internal temperature is 180 degrees.

Fish The muscles are different than meat. They have very short fibers and are arranged in layers. They are separated by thin fragile connective tissue. When it is cooked the connective tissue turns to gelatin so all fish and shellfish are very tender. The muscles flake when it is done.

Finfish: Have backbones and fins. Appearance: should be bright eyes, firm flesh and no odor Shellfish: Have shells instead of backbones. Cooks in a short time. Overcooked will be dry and tough, “Just Right” and it will be moist and it will flake.

Remember: When cooking, it is important to raise the internal temperature high enough to kill harmful bacteria. The safest way to defrost meat, poultry, and fish is in the refrigerator.