Meat, Poultry, Fish

Nutritional Value of Meat

Meat is a major source of protein.

1 serving = 3 oz. of meat(1 deck of cards)

Nutritional Value

• Minerals• Iron, Zinc, Phosphorous, Sodium

• Vitamins• Vitamin B Complex, Riboflavin, Niacin, Thiamine,

Vitamin B 12

• Fat• Be aware of the fat content-watch levels of

saturated fat!!• Provides flavor

Buying Meat• Meat is inspected both live and dead.• The carcass of body of the animal is cut into

wholesale or primal cuts which are sold to restaurants & hotels

• Wholesale cuts are cut into smaller cuts called retail cuts which you can purchase in the store.

• USDA oversees the grading.• Marbling – flecks of fat throughout the lean

portion. More marbling the higher the cost & flavor.

Classification• Three classifications of meat cuts

• Tender cuts•Loin and rib of beef, veal, lamb and pork

• Less tender cuts•Round, rump, flank, shank or leg, chuck of beef, the shoulder

• Variety meat•Liver, kidney, heart, tongue, and brains

Meat Labeling• 3 Part Format

• Kind of meat (Beef)• Name of whole cut (Chuck)• Name of retail cut (Blade Roast)• Beef Chuck Blade Roast

• Other Information• Net weight• Price per pound• Price consumer pays• Additional ingredients (prepared at store)

Beef

■ From cattle 12 months or older.■ Bright red, firm texture, white fat.■ Carcasses are classified by…

■ Age of animal■ Sex of animal

■ Ground Beef vs. Hamburger■ GB = Contains only fat originally

attached to the meat.■ Hamburger = Extra fat is added

during grinding.

Veal

■ Very young beef.■ Less than 3 months of age.

■ Very little fat■ Quite a bit of connective

tissue, but very tender.■ Light pink color and delicate

flavor.

Pork■ Meat of swine.

■ Typically 7-12 months old.■ Grayish pink to light rose color.■ Tender – due to age.■ Sold fresh, cured, or smoked.

■ Ham: Pork leg.■ Bacon: Smoked pork belly.■ Canadian Bacon: Pork loins.

Lamb■ Meat from sheep less than one

year old.■ “Yearling Lamb” = Lamb 1-2

years of age.■ Tender and delicate in flavor.■ Pinkish-red in color with white

fat.■ Lamb is the smallest animal used

for meat

Storing & Cooking Meat■ Storing

■ Store in the coldest part of the refrigerator.

■ Use within 3-4 days.■ Freeze for 6-9 months.

■ Cooking■ Medium Rare – 145˚F■ Medium – 160˚F■ Well Done - 170˚F

Poultry…Nutritional Value■ Any domesticated bird.■ Good source of…

■ Protein, Phosphorus, Iron, Thiamin, Riboflavin, Niacin

■ Fat■ Depends on variety of bird. Older

birds have more fat.■ Much of the fat is located just below

the skin – remove the skin to reduce intake.

Buying & Storing Poultry■ Buying

■ Frozen, Fresh, Processed

■ Storing■ Refrigerate 2-3 days.■ Freeze 6-8 months.■ NEVER thaw and refreeze!!!■ Proper storage prevents the growth

of Salmonellae bacteria.

Purchasing Poultry■ Grading

■ Grade A – Full flesh & meaty, few blemishes & pinfeathers. (Retail)

■ Grades B & C – (Not Retail)

■ Buying■ Cost depends on cut of poultry and

amount of bones.■ Boneless = More expensive.

Thawing & Cooking Poultry■ Thawing Poultry

■ Refrigerator■ Sink of cold water – change water

every 30 minutes.

■ Cooking Poultry■ Low and slow!■ Too long of a time at high temps

will leave meat dry and tough.■ Breast - 170˚F■ Thighs, Wings, Whole Bird - 180˚F

Fish & Shellfish Classification■ Finfish – Have fins & backbones.

■ Lean Fish – Little fat in flesh. Flesh is white (“White Fish”)

■ Fat Fish – Fattier flesh. Yellow, Pink, or Gray flesh.

■ Shellfish- Have shells instead of backbones.

■ Mollusks – Soft bodies & partially or fully covered hard shells.

■ Crustaceans – Covered by firm shell & have segmented bodies.

Nutritional Value…Fish/Shellfish■ 1 ounce fish/shellfish = 1 ounce

meat/beans for MyPyramid■ Excellent source of…

■ Complete Protein■ Slightly higher in minerals than red

meat.■ High in Mono- and Polyunsaturated

Fats (Good Fats)

Selecting Fish & Shellfish

■ Fresh, Frozen, Canned■ Fish

■ Stiff body, tight scales, bright eyes, NO odor.

■ Shellfish■ Odorless if fresh.■ Can purchase with or

without shells.

Storing Fish & Shellfish

■ Please remember…■ Wrap fish or shellfish

tightly with waxed paper (if available).

■ Refrigerate only 1-2 days.■ Fish & Shellfish may be

frozen, but use ASAP.

Cooking Fish & Shellfish

■ Cooking Fish■ Cook for a short time – WATCH!■ The flesh should be firm, fish will flake

easily.■ Should look translucent – opaque.

■ Cooking Shellfish■ Cook for a short time at a moderate

temperature.■ Overcooking = Toughness■ Follow specific directions for particular

shellfish. (Clams, Oysters, Etc.)