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.
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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
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Storing
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Store in the coldest part of the
refrigerator.
Use within 3-4 days.
Freeze for 6-9 months.
Cooking
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Medium Rare – 145˚F
Medium – 160˚F
Well Done - 170˚F
Poultry…Nutritional Value
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Any domesticated bird.
Good source of…
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Protein, Phosphorus, Iron, Thiamin,
Riboflavin, Niacin
Fat
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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
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Buying
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Frozen, Fresh, Processed
Storing
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Refrigerate 2-3 days.
Freeze 6-8 months.
NEVER thaw and refreeze!!!
Proper storage prevents the growth
of Salmonellae bacteria.
Purchasing Poultry
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Grading
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Grade A – Full flesh & meaty, few
blemishes & pinfeathers. (Retail)
Grades B & C – (Not Retail)
Buying
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Cost depends on cut of poultry and
amount of bones.
Boneless = More expensive.
Thawing & Cooking Poultry
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Thawing Poultry
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Refrigerator
Sink of cold water – change water
every 30 minutes.
Cooking Poultry
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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
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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
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1 ounce fish/shellfish = 1 ounce
meat/beans for MyPyramid
Excellent source of…
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Complete Protein
Slightly higher in minerals than red
meat.
High in Mono- and Polyunsaturated
Fats (Good Fats)
Selecting Fish & Shellfish
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Fresh, Frozen, Canned
Fish
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Stiff body, tight
scales, bright eyes,
NO odor.
Shellfish
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Odorless if fresh.
Can purchase with or
without shells.
Storing Fish & Shellfish
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Please remember…
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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
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Cooking Fish
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Cook for a short time – WATCH!
The flesh should be firm, fish will
flake easily.
Should look translucent – opaque.
Cooking Shellfish
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Cook for a short time at a moderate
temperature.
Overcooking = Toughness
Follow specific directions for
particular shellfish. (Clams, Oysters,
Etc.)