Foods & Nutrition Looking at Meat, Poultry, and Seafood

Nutrition Food Guide Pyramid 2-3 servings a day 2-3 servings a day 1 serving = 2-3 oz. 1 serving = 2-3 oz. Excellent sources of complete protein All provide B vitamins, phosphorus & certain trace minerals Meat & Poultry Iron & Zinc Iron & ZincFish Omega-3 essential fatty acids Omega-3 essential fatty acids

Nutrition Cholesterol All animal muscle contains about the same amount of cholesterol per ounce All animal muscle contains about the same amount of cholesterol per ounceFat content varies content varies Types of fat Meat & Poultry Meat & Poultry Invisible fat- within the chemical composition of the food Visible fat Marbling Marbling w/in the muscle tissue of the meat

Makeup of Meat & Poultry Have very long, thin muscle cells Thinnest in young animals Thinnest in young animals Thickest in older animals and those parts of the body that get a lot of exercise Thickest in older animals and those parts of the body that get a lot of exercise The thicker- the tougher The thicker- the tougher Connective Tissue- protein material that surrounds cells Collagen- thin, white or transparent; when cooked turns into a gelatin Collagen- thin, white or transparent; when cooked turns into a gelatin Elastin- tough, yellowish; tenderizing methods- pounding, cutting or grinding Elastin- tough, yellowish; tenderizing methods- pounding, cutting or grinding

Makeup of Fish Very short fibers arranged in layers- flakes when cooked Separated by thin, fragile connective tissue When heated- gelatin Fish & Shellfish-----very tender

Types of Meat Beef Cattle, more than 1 year old Cattle, more than 1 year old Bright red flesh Bright red fleshVeal Calves, 1-3 months old Calves, 1-3 months old Mild flavor, light pink color, little fat Mild flavor, light pink color, little fatLamb Young sheep Young sheep Mild but unique flavor Mild but unique flavor Bright pink color w/ white brittle fat Bright pink color w/ white brittle fatPork Meat from hogs Meat from hogs Grayish pink color w/ white fat Grayish pink color w/ white fat

Cuts of Meat Wholesale cuts large cuts for marketing large cuts for marketing Basically is the part of the animal the meat came from Basically is the part of the animal the meat came from Listed 2 nd on label Listed 2 nd on label

Types of Cuts Retail Cuts Smaller cuts (supermarket) Smaller cuts (supermarket) Specific to the meat you are buying Specific to the meat you are buying Listed 3 rd on label Listed 3 rd on label

Label

Bone Shapes Wholesale cuts have distinctive bone shape Nearly identical in all 4 types Clues to the tenderness of the meat

Lean Cuts Lean Less than (based on 3.5 oz. serving) Less than (based on 3.5 oz. serving) 10 grams of fat 4 grams of saturated fat 95 milligrams of cholesterol Appearance Appearance Less than ¼ in. fat around meat Beef Roasts & Steaks: round, loin, sirloin, chuck arm Beef Roasts & Steaks: round, loin, sirloin, chuck arm Pork Roasts & Chops: tenderloin, center loin, ham Pork Roasts & Chops: tenderloin, center loin, ham Veal Cuts: all except ground veal Veal Cuts: all except ground veal Lamb Roasts & Chops: leg, loin, fore shank Lamb Roasts & Chops: leg, loin, fore shank

Ground Meat Beef trimmings Law- cannot contain more than 30% fat by weight Different types sold- leaner ($$$) You may ask to have meat ground up for you at the store (If not available) Lamb, pork, veal Lamb, pork, veal

Inspection & Grading USDA Stamped w/ harmless vegetable dye Meat Graded according to: Graded according to: Marbling (internal fat w/in the muscle tissues) Age of animal Texture and appearance of meat Common grades of beef: Prime Prime Well marbled, tender, flavorful, $$$ Choice Choice Most common, less marbling than prime but still tender Select Select Least amount of marbling, least expensive Lamb & Veal Same as beef w/ “good” replacing “select” Same as beef w/ “good” replacing “select”Pork Not graded due to uniform quality Not graded due to uniform quality

Storing Meat Refrigeration/Freezer Ground Meat- refrigerator 1-2 days refrigerator 1-2 days freezer 3-4 months freezer 3-4 months Fresh Meat- refrigerator 3-4 days refrigerator 3-4 days Freezer 6-9 months (beef can be stored to 12 months) Freezer 6-9 months (beef can be stored to 12 months)

Processed Meat Processed for distinctive flavor Types: Ham, bacon, sausage, cold cuts Ham, bacon, sausage, cold cutsCuring Placing the meat in a mixture of salt, sugar, sodium nitrate, potassium nitrate, ascorbic acid and water Placing the meat in a mixture of salt, sugar, sodium nitrate, potassium nitrate, ascorbic acid and waterSmoking Liquid smoke for flavoring Liquid smoke for flavoring Drying & Salting Preserves meat Preserves meatCombo Bacon- cured and smoked Bacon- cured and smoked Chipped beef- dried, salted and smoked Chipped beef- dried, salted and smoked

Preparing Meat, Poultry, Fish & Shellfish

Cooking Color Red to brown Red to brown Pink to white Pink to whiteFlavor Heat creates chemical reactions w/ in the cut Heat creates chemical reactions w/ in the cutTexture Heated meat loses fat and moisture—shrinks Heated meat loses fat and moisture—shrinks Muscle fibers get firmer Muscle fibers get firmer Connecting tissue becomes more tender Connecting tissue becomes more tender

Moist Heat Less tender cuts Methods Simmering Simmering Stewing Stewing Braising Braising Overcooking- mushy meat, loses flavor

Marinating Meat Marinade- steeping in a liquid steeping in a liquid Tenderizing Tenderizing Adding flavor to meats Adding flavor to meats 3 basic ingredients Oil, an acid, seasonings Oil, an acid, seasonings Using marinades Fish- 30 minutes to an hour Fish- 30 minutes to an hour Meat and poultry- 6-8 hours (30 min. for some flavor is good) Meat and poultry- 6-8 hours (30 min. for some flavor is good) To cook: To cook: Drain food from marinade Make a separate batch to baste with

Cooking Meat Thaw any frozen meat Clean meat Rinse w/ cold water & pat dry Rinse w/ cold water & pat dry Trimming the fat Moist heat- remove skin from poultry Moist heat- remove skin from poultry Dry heat- leave skin on while cooking to prevent drying out Dry heat- leave skin on while cooking to prevent drying out

Doneness Using a meat thermometer- insert into thickest part of meat, away from bones & fat Fish- “10 minute rule” (10 min. for every inch in thickness)

Cooking Methods Roasting or Baking BroilingPoachingMicrowavePan-fryStewingBraisingStir-frying

Poultry

Chicken Chicken- Light meat- leaner and milder flavor; breasts and wings Light meat- leaner and milder flavor; breasts and wings Dark Meat- more oxygen in this part of meat (more myoglobin) which causes dark color; legs and thighs; higher in fat Dark Meat- more oxygen in this part of meat (more myoglobin) which causes dark color; legs and thighs; higher in fat Purchasing Chicken- whole, cut up, or in specific parts Purchasing Chicken- whole, cut up, or in specific parts “Fresh”- never been chilled below 26 F “Hard Chilled”- chilled between 0 F and 26 F “Frozen” or “Previously Frozen”- has been chilled to below 0F

Chicken Broiler-fryer Most tender & most common Most tender & most commonRoaster Larger & older than broiler-fryer Larger & older than broiler-fryer Yield more meat per pound Yield more meat per poundStewing Older, mature birds Older, mature birds Less tender----must use moist cooking methods Less tender----must use moist cooking methods Rock Cornish game hens Young, small, special breed Young, small, special breed One bird= one serving (Mid-evil Times) One bird= one serving (Mid-evil Times)Capons Desexed roosters under 10 months old Desexed roosters under 10 months old Tender & flavorful, best roasted Tender & flavorful, best roasted

Turkey Larger than chickens and have a stronger flavor Larger than chickens and have a stronger flavor Roasting- most common cooking method Roasting- most common cooking method The different type of turkeys are categorized by size: The different type of turkeys are categorized by size: Beltsville or Fryer-roaster- Smallest type of turkey Smallest type of turkey Average weight 5-9 lbs. Average weight 5-9 lbs. Least available type of turkey Least available type of turkeyHen- Female turkey Female turkey Average weight 8-16 lbs. Average weight 8-16 lbs.Tom- Male Male Up to 24 lbs. Up to 24 lbs.

Ducks & Geese Ducks and Geese- All dark meat All dark meat Flavorful yet high in fat Flavorful yet high in fat Usually only sold as whole & frozen Usually only sold as whole & frozen

Ground Poultry Healthy eating Ground Chicken or Turkey Ground Chicken or Turkey “Ground Turkey Breast” or “Ground Chicken”- both meat and skin “Ground Turkey Breast Meat” or “Ground Chicken Meat”- only meat (no skin) Can be substituted for ground beef- healthier yet drier (add more liquid/seasoning)

Giblets Edible poultry organs Liver, gizzard (stomach), and heart Usually removed, packaged, and stuffed inside bird

Inspecting & Grading USDA- United States Department of Agriculture Grade may appear on the package or attached to the wing of the bird Grade A, B, or C Grade A is the most common found in supermarkets— Practically free of defects Practically free of defects Good shape and appearance Good shape and appearance Meaty Meaty

Buying & Storing Poultry Look for poultry w/ good appearance High Quality Characteristics: plump, meaty, smooth and soft skin, well distributed fat, no tiny feathers, no bruises Boneless pieces are more expensive Store in refrigerator for 1-2 days Freeze for longer storage

Seafood

Seafood Seafood- edible finfish and shellfish Types and Market Forms of Fish and Shellfish: Finfish- have fins, a bony skeleton, and a backbone Finfish- have fins, a bony skeleton, and a backbone Shellfish- no fins or bones but have a shell Shellfish- no fins or bones but have a shell Freshwater Fish- Inland waters such as lakes, ponds, and rivers Freshwater Fish- Inland waters such as lakes, ponds, and rivers Saltwater Fish- (seafood) Waters such as oceans and seas Saltwater Fish- (seafood) Waters such as oceans and seas Today many fish farms are able to raise both Today many fish farms are able to raise both

Types of Fish Light color, mild flavor, and tender texture: Catfish, Cod, Flounder, Haddock, Halibut, Perch, Pike, Pollock, Pompano, Red Snapper, Sole, Trout, Turbot, Whitefish Catfish, Cod, Flounder, Haddock, Halibut, Perch, Pike, Pollock, Pompano, Red Snapper, Sole, Trout, Turbot, Whitefish Dark color, more pronounced flavor, and firm texture: Bluefish, Mackerel, Salmon, Swordfish, Tuna Bluefish, Mackerel, Salmon, Swordfish, Tuna

Market Forms of Fish Drawn- Whole fish w/ scales, gills, and internal organs removed Dressed or Pandressed- “Drawn” fish w/ head, tail, and fins removed Filets- Sides of fish cut lengthwise away from bones and backbone (usually boneless) Steaks- Cross sections cut from large dressed fish (may contain bones)

Shellfish Mild, sweet flavor Mainly found in oceans and seas but some from freshwater Two types- crustaceans & mollusks Crustaceans- long bodies w/ jointed limbs/ covered w/ shells Crustaceans- long bodies w/ jointed limbs/ covered w/ shells Crabs- Round shell, eight legs, two claws; sold live, cooked, or frozen Crayfish- (freshwater) “crawfish” look like small lobsters Lobster- long, jointed body w/ 4 pair of legs & 2 lg. Claws, all covered w/ a hard shell Average weight is 1 ¼ lb.- 2 ¼ lb. Average weight is 1 ¼ lb.- 2 ¼ lb. Fresh lobster is sold and cooked live Fresh lobster is sold and cooked live Maine is the most popular place for fresh lobster Maine is the most popular place for fresh lobster Shrimp- vary in size and color, usually sold frozen or previously frozen, raw or cooked Mollusks- soft bodies covered by at least 1 shell Mollusks- soft bodies covered by at least 1 shellClamsMusselsOystersScallops Squid (calamari)

Inspection & Grading FDA- Food and Drug Administration & National Marine Fisheries Service of the US Dep’t of Commerce

Buying & Storing Fish & Shellfish Buy from a reliable source Display of fish Be sure that ice is covering all of the fish Be sure that ice is covering all of the fish Ready-to-eat fish should not be directly next to fresh fish Ready-to-eat fish should not be directly next to fresh fish Appearance and aroma Fresh fish- shiny skin & mild aroma/ skin should spring back when touched Shellfish- must be live to be fresh If fish smells “fishy” it is NOT good Store fish in refrigerator (1-2 days) or freezer immediately  Do not put saltwater shellfish in fresh water

Market Forms…. Fresh- HOW FRESH IS FRESH??? Frozen- usually sold as filets/ must thaw in refrigerator Canned- tuna, salmon (oil vs. water) Cured- smoked, pickled, salted

Foods & Nutrition Looking at Meat, Poultry, and Seafood