Meat and Alternatives
According to CFGFHE you should
consume 2 to 3 servings from the meat
and alternatives food group daily. This
food group is an excellent source of
protein. Protein is needed for growth and
repair of the body. Protein is used to
build new cells and to repair or replace
worn out or injured cells. Meats are also
a source of iron for healthy red blood
cells and B vitamins for a healthy nervous
system.
Although some meats are high in fats
and cholesterol, meat can be part of a
low-fat meal plan.
When choosing meat keep in mind to
eat meat in moderation (2 to 3 oz),
choose leaner styles of meat, trim fat
before cooking, and use low fat cooking
methods
Sources of Protein
Protein can come from animal and
plant food sources. These sources
include:
ANIMAL ORIGIN:
1. Meat – common sources are beef and
pork. Other sources include lamb, venison
(deer, elk, moose) and specialty livestock
(buffalo, llama, wild boar).
2. Fish – there are two kinds of water
animals eaten a.) finfish have fins and a
backbone and include trout, pickerel and
salmon. b.) shellfish have shells instead of
backbones and include shrimp, crab and
oysters.
3. Poultry – refers to any bird raised for
meat. This includes chickens, ducks,
turkeys and specialty livestock (ostrich,
emu). Birds from the wild such as goose,
and grouse are referred to as game meat.
4. Eggs
5. Milk
PLANT ORIGIN
1. Pulses – are the dried edible seeds of
legume plants (lentils, peas and beans)
consumed by humans. Tofu (soybean
curd) also fits into this group as soybean
in a pulse.
2. Nuts and Seeds – are high in protein.
There is a wide assortment available on
the market and include almonds, cashews,
walnuts, sunflower seeds and pumpkins
seeds. The one disadvantage of nuts is
that they are also very high in fat.
Lean Protein Choices
Healthy eating focuses on eating less
fat and it is important to make wise
choices regarding the type of protein,
the serving size and the method of
preparation so that you do not eat too
much fat.
The nutrients in meat are found
primarily in the muscle, while the fat is
found mostly along the side of the
muscle. Streaks of fat running through
the cut of meat is called marbling and
more marbling means more fat.
Protein is a necessary part of healthy
eating. Controlling the amount of fat you
consume can be done by doing the
following:
1. trim visible fat from meat cuts
2. remove skin from poultry
3. watch portion sizes
4. select lean cuts of meat
5. if eating nuts, eat in moderation
6. drain the fat from cooked meat
7. roast, broil or barbecue meat to
allow the fat to drip off.
A protein source is considered lean if is
has less than 10 grams of fat in a 100
gram serving. A serving of meat is
approximately 3 oz or 85 grams.
Very Lean and Lean Meat (handout)
Vegetarianism
Some people choose to not eat meat
which is called vegetarianism. There are
different types of vegetarians and some
derive protein from food made from
animal origin. (i.e. cheese, milk, eggs)
To be healthy, a vegetarian diet requires
special planning to include essential
nutrients that are found only in foods of
animal origin. It is extremely important
that vegetarians consider meal planning
that includes the nutrients vitamin B12,
vitamin D, calcium, zinc and iron which are
found primarily in foods from animal
origin..
Vegetarian diets are classified as
follows:
Lacto-ovo-vegetarian – avoid, meat,
poultry and fish
Lacto-vegetarian – avoids meat, poultry,
fish and eggs.
Ovo-vegetarian – avoids meat, poultry,
fish, milk and milk products.
Vegan avoids all foods of animal origin.
MEAT
– includes beef, pork, lamb, veal, variety
meats, processed meats
Purchasing Fresh Meats
- Buy fresh meats for specific uses. Do
not purchase expensive cuts of meats
for things like stewing or other
casserole types of meals.
- Compare different cuts that can be
used for the same purpose.
- Estimate the price per serving.
- When purchasing meat look for proper
colouring.
- Check the best before dates on the
package.
- Check for odour.
Meat and poultry are identified by the
cut. For marketing purposes meat is first
divided into large wholesale cuts. These
wholesale cuts are then divided into
smaller retail cuts, which you find the
grocery store.
The identify what you are purcashing
in the grocery store the label, will list
first the type of meat, followed by the
wholesale cut and then finally the retail
cut.
Examples:
Meat Wholesale
Beef Sirloin
Beef Rib
Lamb Rib
Lamb Loin
Pork Top Loin
Retail
Steak
Roast
Roast
Chop
Roast
Cuts of meat differ in tenderness
which affects your choice for cooking
method but also determines leanness and
price of the cut of meat.
When purchasing meat look for a
grade stamp or label. Grading is based
partly on the amount of fat in the meat.
Tenderness
Meat tenderness is a desirable quality
and therefore, it is another consideration
when shopping for meat, poultry and fish.
A cut of meat contains four types of
tissue:
muscle tissue – the lean red or pinkish
part of the meat.
connective tissue – is tough tissue that
surrounds the sections of muscle.
fat – found between the layers of
muscles which creates marbling. Marbling
helps makes the meat flavourful and
juicy.
bone – what muscle is attached to
Tenderness is related to the condition
of the muscle tissue. Muscles receiving
the least amount of exercise are the
most tender, therefore the location of
the meat in the animal indicates its
tenderness. Fat content can also have an
effect on tenderness and more marbling
means more tenderness.
Principles of Cooking Meat
We cook meat to:
- make it tender
- give it pleasant colour and aroma
- kill bacteria
- make it palatable
Meat is very sensitive to heat and if you
overcook it, it will become tough and dry.
Cooking Different Cuts of Meat
Tender cuts such as pork, group beef,
ribs and sirloin should be cooked by dry
heat methods such as roasting and
broiling
Less tender cuts of meat such as stew
meat and round steak should cook slowly
under moist heat such as stewing or
braising. To assist with tenderizing
pound the meat with a mallet, dice, grind
or cube(to cut part way through the
meat), marinate with acid (vinegar, lemon
juice) or tenderize with a powder.
Variety Meats
- refer to organ meats which include
heart, liver, kidney, tongue, heart,
tripe, sweetbreads, and brains.
Processed Meats
- are meats that have been handled
other than just cutting.
- Include corned beef, dried beef,
sausage, ham, bacon, luncheon meats.
Ways to Cook Meats
Roasting – cooking in oven using heat
mainly from the bottom element.
Broiling – cooking in oven, using heat
mainly from the top element.
Braising – meat is browned in a pot or fry
pan, then liquid is added to continue
cooking.
Pan-broiling – cooked in a fry pan. Good
for thin cuts of meat.
Microwaving – cooks without browning
Storing Meats
- store meat in the coldest part of the
fridge
- keep meat in original package
- use within a few days (1 to 2 days)
- freeze any meats not to be used right
away
- store convenience meats as directed
on the package
POULTRY
- includes chicken, turkey, ducks, geese
and are birds raised for their meat.
Wild birds include geese, ducks,
grouse, pheasant and are not raised
by people.
- Provide and excellent source of
protein, vitamins and minerals.
Turkeys and chicken are relatively low
in fat compared to meat. Poultry can
also be less costly than meat
depending on the cut.
Chickens and Turkey
- bought chilled-fresh or frozen
- packages whole, cut-up or as parts
(legs, tight, breast drumstick, wings)
- processed forms include canned,
luncheon meat, precooked, chopped,
pressed, cooked, flaked, boneless,
ground.
Ducks and Geese
- in most cases is sold and cooked whole
Buying Poultry
- Poultry can be purchased fresh or
frozen.
- Read the label for the class of bird
- Look for grade as a sign of quality
(A=meatier, B=less meatier,
Utility=has parts missing)
- Fresh poultry has a clear, bright skin.
Avoid poultry with any blemishes or
bruises and should be clean.
- A yellowish skin means there is fat
underneath, bluish indicates a lack of
fat.
- Frozen poultry should be hard with
unbroken packaging
Storing Poultry
- store fresh poultryin the coldest part
of the fridge.
- Leave in original wrapper, or wrap in
plastic
- Store in the fridge one to three day,
for anything longer store in the
freezer.
- Can be frozen for up to 12 months.
Cooking Poultry
Poultry is a protein food and delicate to
cook. Properly cooked poultry is tender,
moist and flavourful. NEVER eat
undercooked poultry. Properly cooked
poultry will appear pale and firm. To test
for doneness use a thermometer for an
internal temperature of 185oF (85oC) or
check to see if internal juices are clear.
Poultry can be boiled, broiled, roasted,
fried, grilled or microwaved.
Poultry Safety
- never let poultry sit a room
temperature
- thaw in cold water or fridge
- leave in fridge until ready to use
- rinse poultry before cooking
- after working with poultry wash hands
thoroughly
- disinfect (bleach) all cooking tools,
work surfaces and anything else that
came in contact with the poultry
- store leftovers in the fridge or
freezer.