Meat, Poultry & Fish
Chapter 25
Page 332
1
Packed with Protein
• High-quality protein
• Build and repair the tissues in your body
• Especially important in teen years
2
Vitamins & Minerals
• B vitamins = niacin, thiamin, B6 and B 12
• Iron
• Zinc
• Fish w/edible bones (sardines, canned
salmon) can provide calcium also
3
What About Fat?
• Different amounts of fat
• Can be a part of your healthy eating plan
4
Food Guide Pyramid’s Advice
• Dry beans & peas, tofu, eggs, nuts and
seed are a part of the Meat Group
• Need 2 – 3 servings (deck of card)
5
• Meat or “red” meat includes beef, veal
(meat from a calf), pork and lamb
• Organ meats include liver, kidney and
tongue
• Poultry includes chicken, turkey, duck,
Cornish hen, and goose
6
• Giblets are poultry parts like heart, liver
and gizzard
• Used to flavor soups and stuffing
• Processed or cured meat and poultry
range from ham to sausage and to cold
cuts
7
• Finfish are fish with fins, backbones and
gills
– Catfish, flounder, haddock, perch, red
snapper, salmon and tuna
• Shellfish have a shell instead of bones
and fins
– Crab, lobster, shrimp, oysters, clams,
scallops, and snails
8
Planning Meals with Meat, Poultry
and Fish
• Plan for less fat
• Vary in total fat, saturated fat, and
cholesterol
• Enjoy lower fat choices most often
• Higher fat meat, poultry and fish eat in
smaller amounts
• Cooking method affects the fat content
– Broiled vs fried
9
Planning your Cooking Method
• Choices determined by how naturally
tender the meat is
• Match the meat to the method
• Less tender cuts need longer cooking
times & moist heat (stew, braising)
• More tender need less cooking & dry heat
10
Planning to Save Money
• Tender cuts usually cost more than less
tender ones
• Save money by using less tender cuts
• Using more expensive cuts combine with
other foods
11
Label Lingo
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•
•
•
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Net weight
Type of meat, poultry or fish
Cost of Package
Unit Price (cost per pound or other unit)
Name of the cut--meat divided for sale
12
Signs of Quality
• Check the “sell by” date on the package
• Look for beef that is bright red
• Look for poultry that’s meaty, with creamy
white to yellow skin
– Free from bruises and feathers, not torn or dry
13
• Fresh finfish have a mild aroma, firm and
most flesh, shiny skin with no browning
around the edges
• Fresh shellfish are often sold alive
– Tap on shells which should be tight
• Buy packages that are well wrapped and
do not leak
– Frozen packages should be solid and no ice
crystals
14
Choosing Lean Meat
• Lean meat has less total fat, saturated fat,
and cholesterol
• Look for information on fat and cholesterol
in Nutrition Facts Panel
15
• Look at the meat’s appearance
• Marbling – thin streaks and flecks of fat
that you can see in a piece of meat
• Less marbling = lean cuts
16
• Choose mostly beef graded “Select”
• Veal and lamb graded “Good”
• Less marbled and cost less
• “Choice” and “Prime” are more
expensive
• Pork is not graded
17
• Check name on package:
• Round or loin are lean
• In pork and lamb look for loin and leg
18
How Much To Buy?
• How many people are you serving?
• Depends on whether meat is boneless
• See chart on page 341
19
Comparing Costs
• Base purchase on cost per serving
• Cost per pound not accurate
• It includes parts you don’t eat– like bones
and fat
20
Cost Per Serving
• Refer to chart for servings
• Multiply by the number of pounds in
package
• Divide the total price by number of
servings in package
21
Convenience Options
• Meat may be cup up already
• Canned tuna
• Ready to eat cold cuts
• Frozen main dishes
22
Storing Meat, Poultry and Fish
• In refrigerator if you use in a few day
• Place a pan or plate under raw meat
• Freeze purchases for longer storage
• Wrap tightly in freezer paper or airtight
plastic bag
23
Keep It Lean
• Trim visible fat before cooking
• Remove the skin from poultry before
eating
• Use lean cooking methods
– Grilling, broiling and roasting
• Go easy on rich, high-fat sauces and
gravies
24
Cooking to Safe Temperatures
• Must be cooked thoroughly to destroy
harmful bacteria
• Can’t tell by just looking, use a
thermometer
• Instant read thermometers
• Thermometers with timers
• Infra red thermometers
25
Cooking Principles
• When properly cooked it should be tender
and juicy
• If dry and tough it was overcooked
26
Adding Flavor
• Gently rub surface with herbs and spices
before cooking
• Baste with prepared sauce
• Soak meat in a marinade (flavorful liquid)
– Contain acidic ingredients like citrus or salad
dressing
– Discard after use
27
Summary
• Eat two to three servings each day from
the Meat, Poultry, Fish, Dry Beans, Eggs,
and Nuts Group to get important nutrients
for growth and good health.
• Smart shopping for meat, poultry, and fish
will help you get the most for your money.
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• Planning ahead before you buy meat,
poultry and fish can help you make the
best choices based on your nutrition
needs, desired cooking method, and
budget.
• Store and prepare meat, poultry and fish
properly to ensure quality, good taste, and
food safety.
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