1. PROTEINS

2. Sources of Protein Animal Sources-complete proteins Meat: 3 oz equals the size of a deck of cards. Meat: 3 oz equals the size of a deck of cards. Fish/Poultry: 3 oz Fish/Poultry: 3 oz Eggs: 1 equals one oz. Eggs: 1 equals one oz. Plant Sources-incomplete proteins Peanut butter: 1 Tbsp equals one ounce Peanut butter: 1 Tbsp equals one ounce Beans: 1/4 cup equals one oz. Beans: 1/4 cup equals one oz. Servings: need 5 ½ oz. a day.

3. What is your favorite? Meat→ Beans Legumes→ Peanut butter Eggs HAVE YOU HAD YOUR MEAT GROUP TODAY?

4. Nutrients in Meat B vitamins, Protein and Iron Amino acids are the building blocks of proteins Protein gives us energy and build/maintain our cells. Protein sources are all nutritious, but vary in FAT content.

5. Ways to reduce fat Eat protein sources with less saturated fat –Lean meats: fish, light poultry –Rinse or drain fat off ground meat for less calories/trim fat off meat. –Choose plant sources of proteins Combine incomplete proteins.

6. Buying and cooking Meat Wholesomeness: Okay or safe to eat GRADES of BEEF- the grades of meat indicates juiciness and tenderness. Prime, choice, and select Wholesale vs Retail

7. GRADES Prime: grade of beef which contains the greatest degree of marbling* *marbling: small flecks of fat throughout the lean are called marbling. Tender meat usually has less connective tissue. Choice- The grade most frequently found in retail stores. –Contains sufficient marbling for taste and tenderness –Less costly than prime Select- Less marbling than choice. Select cuts of beef may not be as tender or juicy as Choice. –Lowest priced grade of beef

8. Storing Meat Store in refrigerator or freezer. –TO FREEZE Use specially coated freezer wrapper Aluminum foil Heavy-duty plastic bags. When thawing meat, do so in the microwave or refrigerator but NEVER at room temperature. Always make meat the last purchase before returning home.

9. Cooking meat Remember the 40°-140° rule!! Bacteria grows most rapidly between these temperatures. make sure cold food stays COLD and hot food stays HOT Bacteria grows most rapidly between these temperatures. ALWAYS make sure cold food stays COLD and hot food stays HOT COOK GROUND MEAT to 160° FISH - cooking time is shorter because fish are more tender to start with.

10. Doneness guide: BEEF

11. Storing Check dates and packaging before purchasing fresh meat. When buying eggs, open carton to check for damage. Avoid cross contamination-WASH SURFACES

12. BEEF CHARTS

13. Meat Cookery Methods Frying: Meat is cooked in a small amount of fat or deep fat Braising: Meat is browned slowly before cooking in liquid Pan-Broil: Meat is cooked, uncovered, in a skillet without fat Broiling: Meat is cooked using a direct flame or under a heat element Roasting: Meat is placed in a shallow pan, uncovered, in a slow oven Loin, Rib, and Sirloin are better for dry heat cooking.