Nutrition• Recommended: 2-3 servings of protein each day or 1/4 of your plate at each meal• One serving of meat/poultry = 3 oz.• High-protein foods are essential for building and repairing body tissue
Healthy Preparation• Dark meat is higher in fat than light meat (poultry)• Turkey & chicken are lower in fat and calories than most cuts of red meat• Remove poultry’s skin to reduce fat content• Broiling & Grilling = Allow fat to drip away during cooking• Nonstick pans & Cooking spray = No need for added fat when cooking
Beef • Comes from cattle over 12 months old • Bright, cherry red in color with creamy white fat
Meat Grading• The USDA oversees the grading program for meat• Grading = Quality• “Marbling” refers to the distribution of fat throughout the meat – More marbling = juicy, flavorful, tender• Higher quality grades go to cuts with more marbling
Grades of BeefSelect meats are leaner than choice and usually cost lessChoice meats are high quality with good marbling – Choice & Select meats are the most commonly sold meats at grocery storesPrime meats have received the highest grade and are often on restaurant menus
Poultry Grading• A USDA round inspection seal = the bird was healthy and processed under sanitary condition• A USDA grade shield = Quality – Most poultry sold at the retail level is U.S. Grade A – Most processed poultry products are made from Grade B & C birds
Meat LabelingMeat names on labels follow a three-part format: – #1: Kind of Meat (ex: beef) – #2: Wholesale Cut - The part of the animal where the cut comes from (ex: chuck) – #3: Retail Cut - The part of the wholesale cut the meat comes from (ex: shoulder roast)Using this system, the label would look like: Beef Chuck Shoulder Roast
Buying Poultry Look For: • Meaty birds with well- distributed fat and blemish-free skin • Frozen birds that are solidly frozen • Clean, intact packaging (Beware of dirty, torn wrappers and freezer burn)
Storing Poultry• All poultry (except canned) is very perishable• Refrigerator: 2 to 3 days• Freeze: 6 to 8 months
Cooking Meat & Poultry• Cooking meat/poultry to a safe temperature destroys harmful bacteria Internal Temperatures for Meat: Rare = 140ºF Medium = 160ºF Well Done = 170ºF
Cooking Poultry• Safe Internal Temperature = 170ºF to 180ºF NO PINK IN THE MIDDLE!
A meat thermometer is the most accurate way to determine temperature!
Cooking MethodsDry Cooking Methods Moist Cooking Methods• Roasting • Braising• Broiling • Boiling• Grilling • Stewing• Frying *Use these for *Use these for tender cuts of less tender cuts of meat meat
Methods of Cooking Poultry Because most poultry is tender, any cooking method works!