Foods & NutritionFoods & NutritionLooking at Meat, Poultry, and Looking at Meat, Poultry, and

SeafoodSeafood

NutritionNutrition

Food Guide PyramidFood Guide Pyramid 2-3 servings a day2-3 servings a day 1 serving = 2-3 oz.1 serving = 2-3 oz.

Excellent sources of complete proteinExcellent sources of complete proteinAll provide B vitamins, phosphorus & All provide B vitamins, phosphorus & certain trace mineralscertain trace mineralsMeat & PoultryMeat & Poultry Iron & ZincIron & Zinc

FishFish Omega-3 essential fatty acidsOmega-3 essential fatty acids

NutritionNutrition

CholesterolCholesterol All animal muscle contains about the same All animal muscle contains about the same

amount of cholesterol per ounceamount of cholesterol per ounce

FatFat content variescontent varies

Types of fatTypes of fat Meat & PoultryMeat & Poultry

Invisible fat- within the chemical composition of the Invisible fat- within the chemical composition of the foodfoodVisible fatVisible fat

MarblingMarblingw/in the muscle tissue of the meatw/in the muscle tissue of the meat

Makeup of Meat & PoultryMakeup of Meat & Poultry

Have very long, thin muscle cells Have very long, thin muscle cells Thinnest in young animalsThinnest in young animals Thickest in older animals and those parts of the Thickest in older animals and those parts of the

body that get a lot of exercisebody that get a lot of exercise The thicker- the tougherThe thicker- the tougherConnective Tissue- protein material that Connective Tissue- protein material that surrounds cellssurrounds cells Collagen- thin, white or transparent; when Collagen- thin, white or transparent; when

cooked turns into a gelatincooked turns into a gelatin Elastin- tough, yellowish; tenderizing methods- Elastin- tough, yellowish; tenderizing methods-

pounding, cutting or grindingpounding, cutting or grinding

Makeup of FishMakeup of Fish

Very short fibers arranged in layers- Very short fibers arranged in layers- flakes when cookedflakes when cooked

Separated by thin, fragile connective Separated by thin, fragile connective tissuetissue

When heated- gelatinWhen heated- gelatin

Fish & Shellfish-----very tenderFish & Shellfish-----very tender

Types of MeatTypes of Meat

BeefBeef Cattle, more than 1 year oldCattle, more than 1 year old Bright red fleshBright red flesh

VealVeal Calves, 1-3 months oldCalves, 1-3 months old Mild flavor, light pink color, little fatMild flavor, light pink color, little fat

LambLamb Young sheepYoung sheep Mild but unique flavorMild but unique flavor Bright pink color w/ white brittle fatBright pink color w/ white brittle fat

PorkPork Meat from hogsMeat from hogs Grayish pink color w/ white fatGrayish pink color w/ white fat

Cuts of MeatCuts of Meat

Wholesale Wholesale cutscuts large cuts for large cuts for

marketingmarketing Basically is Basically is

the part of the the part of the animal the animal the meat came meat came fromfrom

Listed 2Listed 2ndnd on on labellabel

Types of CutsTypes of Cuts

Retail CutsRetail Cuts Smaller cuts (supermarket)Smaller cuts (supermarket) Specific to the meat you are buyingSpecific to the meat you are buying Listed 3Listed 3rdrd on label on label

LabelLabel

Bone ShapesBone Shapes

Wholesale Wholesale cuts have cuts have distinctive distinctive bone shapebone shape

Nearly Nearly identical in all identical in all 4 types4 types

Clues to the Clues to the tenderness of tenderness of the meat the meat

Lean CutsLean Cuts

LeanLean Less than (based on 3.5 oz. serving)Less than (based on 3.5 oz. serving)

10 grams of fat10 grams of fat4 grams of saturated fat4 grams of saturated fat95 milligrams of cholesterol95 milligrams of cholesterol

AppearanceAppearanceLess than ¼ in. fat around meatLess than ¼ in. fat around meat

Beef Roasts & Steaks: round, loin, sirloin, Beef Roasts & Steaks: round, loin, sirloin, chuck armchuck arm

Pork Roasts & Chops: tenderloin, center loin, Pork Roasts & Chops: tenderloin, center loin, hamham

Veal Cuts: all except ground vealVeal Cuts: all except ground veal Lamb Roasts & Chops: leg, loin, fore shank Lamb Roasts & Chops: leg, loin, fore shank

Ground MeatGround Meat

Beef trimmingsBeef trimmings

Law- cannot contain more than 30% Law- cannot contain more than 30% fat by weightfat by weight

Different types sold- leaner ($$$)Different types sold- leaner ($$$)

You may ask to have meat ground up You may ask to have meat ground up for you at the store (If not available)for you at the store (If not available) Lamb, pork, veal Lamb, pork, veal

Inspection & GradingInspection & GradingUSDAUSDAStamped w/ harmless vegetable dyeStamped w/ harmless vegetable dyeMeatMeat

Graded according to:Graded according to:Marbling (internal fat w/in the muscle tissues)Marbling (internal fat w/in the muscle tissues)Age of animalAge of animalTexture and appearance of meatTexture and appearance of meat

Common grades of beef:Common grades of beef: PrimePrime

Well marbled, tender, flavorful, $$$Well marbled, tender, flavorful, $$$ ChoiceChoice

Most common, less marbling than prime but still tenderMost common, less marbling than prime but still tender SelectSelect

Least amount of marbling, least expensiveLeast amount of marbling, least expensive

Lamb & VealLamb & Veal Same as beef w/ “good” replacing “select”Same as beef w/ “good” replacing “select”

PorkPork Not graded due to uniform qualityNot graded due to uniform quality

Storing MeatStoring Meat

Refrigeration/FreezerRefrigeration/Freezer

Ground Meat- Ground Meat- refrigerator 1-2 daysrefrigerator 1-2 days freezer 3-4 monthsfreezer 3-4 months

Fresh Meat- Fresh Meat- refrigerator 3-4 daysrefrigerator 3-4 days Freezer 6-9 months (beef can be stored to Freezer 6-9 months (beef can be stored to

12 months)12 months)

Processed MeatProcessed Meat

Processed for distinctive flavorProcessed for distinctive flavorTypes:Types:

Ham, bacon, sausage, cold cutsHam, bacon, sausage, cold cuts

CuringCuring Placing the meat in a mixture of salt, sugar, sodium nitrate, Placing the meat in a mixture of salt, sugar, sodium nitrate,

potassium nitrate, ascorbic acid and waterpotassium nitrate, ascorbic acid and water

SmokingSmoking Liquid smoke for flavoringLiquid smoke for flavoring

Drying & SaltingDrying & Salting Preserves meatPreserves meat

ComboCombo Bacon- cured and smokedBacon- cured and smoked Chipped beef- dried, salted and smokedChipped beef- dried, salted and smoked

Preparing Meat, Poultry, Fish Preparing Meat, Poultry, Fish & Shellfish& Shellfish

CookingCooking

ColorColor Red to brownRed to brown Pink to whitePink to white

FlavorFlavor Heat creates chemical reactions w/ in the cutHeat creates chemical reactions w/ in the cut

TextureTexture Heated meat loses fat and moisture—shrinksHeated meat loses fat and moisture—shrinks Muscle fibers get firmerMuscle fibers get firmer Connecting tissue becomes more tenderConnecting tissue becomes more tender

Moist HeatMoist Heat

Less tender cutsLess tender cuts

MethodsMethods SimmeringSimmering StewingStewing BraisingBraising

Overcooking- mushy meat, loses Overcooking- mushy meat, loses flavorflavor

Marinating MeatMarinating Meat

Marinade- Marinade- steeping in a liquidsteeping in a liquid TenderizingTenderizing Adding flavor to meatsAdding flavor to meats

3 basic ingredients3 basic ingredients Oil, an acid, seasoningsOil, an acid, seasonings

Using marinadesUsing marinades Fish- 30 minutes to an hourFish- 30 minutes to an hour Meat and poultry- 6-8 hours (30 min. for some flavor is Meat and poultry- 6-8 hours (30 min. for some flavor is

good)good) To cook:To cook:

Drain food from marinadeDrain food from marinade

Make a separate batch to baste withMake a separate batch to baste with

Cooking MeatCooking Meat

Thaw any frozen meatThaw any frozen meat

Clean meatClean meat Rinse w/ cold water & pat dryRinse w/ cold water & pat dry

Trimming the fatTrimming the fat Moist heat- remove skin from poultryMoist heat- remove skin from poultry Dry heat- leave skin on while cooking to Dry heat- leave skin on while cooking to

prevent drying outprevent drying out

DonenessDoneness

Using a meat Using a meat thermometer- thermometer- insert into insert into thickest part thickest part of meat, away of meat, away from bones & from bones & fatfatFish- “10 Fish- “10 minute rule” minute rule” (10 min. for (10 min. for every inch in every inch in thickness)thickness)

Cooking MethodsCooking Methods

Roasting or BakingRoasting or Baking

BroilingBroiling

PoachingPoaching

MicrowaveMicrowave

Pan-fryPan-fry

StewingStewing

BraisingBraising

Stir-fryingStir-frying

PoultryPoultry

ChickenChicken

ChickenChicken-- Light meat- leaner and milder flavor; Light meat- leaner and milder flavor;

breasts and wingsbreasts and wings Dark Meat- more oxygen in this part of Dark Meat- more oxygen in this part of

meat (more myoglobin) which causes meat (more myoglobin) which causes dark color; legs and thighs; higher in fatdark color; legs and thighs; higher in fat

Purchasing Chicken- whole, cut up, or in Purchasing Chicken- whole, cut up, or in specific partsspecific parts

““Fresh”- never been chilled below 26 FFresh”- never been chilled below 26 F““Hard Chilled”- chilled between 0 F and 26 FHard Chilled”- chilled between 0 F and 26 F““Frozen” or “Previously Frozen”- has been Frozen” or “Previously Frozen”- has been chilled to below 0Fchilled to below 0F

ChickenChickenBroiler-fryerBroiler-fryer

Most tender & most commonMost tender & most commonRoasterRoaster

Larger & older than broiler-fryerLarger & older than broiler-fryer Yield more meat per poundYield more meat per pound

StewingStewing Older, mature birdsOlder, mature birds Less tender----must use moist cooking methodsLess tender----must use moist cooking methods

Rock Cornish game hensRock Cornish game hens Young, small, special breedYoung, small, special breed One bird= one serving (Mid-evil Times)One bird= one serving (Mid-evil Times)

CaponsCapons Desexed roosters under 10 months oldDesexed roosters under 10 months old Tender & flavorful, best roastedTender & flavorful, best roasted

TurkeyTurkey Larger than chickens and have a stronger flavorLarger than chickens and have a stronger flavor Roasting- most common cooking methodRoasting- most common cooking method The different type of turkeys are categorized by The different type of turkeys are categorized by

size:size:Beltsville or Fryer-roaster- Beltsville or Fryer-roaster-

Smallest type of turkeySmallest type of turkey Average weight 5-9 lbs.Average weight 5-9 lbs. Least available type of turkeyLeast available type of turkey

Hen- Hen- Female turkeyFemale turkey Average weight 8-16 lbs.Average weight 8-16 lbs.

Tom-Tom- MaleMale Up to 24 lbs.Up to 24 lbs.

Ducks & GeeseDucks & Geese

Ducks and Ducks and GeeseGeese-- All dark meatAll dark meat Flavorful yet Flavorful yet

high in fathigh in fat Usually only sold Usually only sold

as whole & as whole & frozenfrozen

Ground PoultryGround Poultry

Healthy eatingHealthy eating Ground Chicken or TurkeyGround Chicken or Turkey

““Ground Turkey Breast” or “Ground Ground Turkey Breast” or “Ground Chicken”- both meat and skinChicken”- both meat and skin

““Ground Turkey Breast Meat” or “Ground Ground Turkey Breast Meat” or “Ground Chicken Meat”- only meat (no skin)Chicken Meat”- only meat (no skin)

Can be substituted for ground beef- Can be substituted for ground beef- healthier yet drier (add more healthier yet drier (add more liquid/seasoning)liquid/seasoning)

GibletsGiblets

Edible poultry organsEdible poultry organs

Liver, gizzard (stomach), and heart Liver, gizzard (stomach), and heart

Usually removed, packaged, and Usually removed, packaged, and stuffed inside birdstuffed inside bird

Inspecting & GradingInspecting & Grading

USDA- United States Department of USDA- United States Department of AgricultureAgricultureGrade may appear on the package or Grade may appear on the package or attached to the wing of the birdattached to the wing of the birdGrade A, B, or CGrade A, B, or CGrade A is the most common found in Grade A is the most common found in supermarkets—supermarkets— Practically free of defectsPractically free of defects Good shape and appearanceGood shape and appearance MeatyMeaty

Buying & Storing PoultryBuying & Storing Poultry

Look for poultry w/ good appearanceLook for poultry w/ good appearanceHigh Quality Characteristics: plump, High Quality Characteristics: plump,

meaty, smooth and soft skin, well meaty, smooth and soft skin, well distributed fat, no tiny feathers, no distributed fat, no tiny feathers, no bruisesbruises

Boneless pieces are more expensiveBoneless pieces are more expensiveStore in refrigerator for 1-2 daysStore in refrigerator for 1-2 daysFreeze for longer storageFreeze for longer storage

SeafoodSeafood

SeafoodSeafood

SeafoodSeafood- edible finfish and shellfish- edible finfish and shellfish

Types and Market Forms of Fish and Types and Market Forms of Fish and ShellfishShellfish:: Finfish- have fins, a bony skeleton, and a Finfish- have fins, a bony skeleton, and a

backbonebackbone Shellfish- no fins or bones but have a shellShellfish- no fins or bones but have a shell Freshwater Fish- Inland waters such as lakes, Freshwater Fish- Inland waters such as lakes,

ponds, and riversponds, and rivers Saltwater Fish- (Saltwater Fish- (seafoodseafood) Waters such as oceans ) Waters such as oceans

and seasand seas Today many fish farms are able to raise both Today many fish farms are able to raise both

Types of FishTypes of Fish

Light color, mild flavor, and tender Light color, mild flavor, and tender texture:texture: Catfish, Cod, Flounder, Haddock, Halibut, Catfish, Cod, Flounder, Haddock, Halibut,

Perch, Pike, Pollock, Pompano, Red Perch, Pike, Pollock, Pompano, Red Snapper, Sole, Trout, Turbot, WhitefishSnapper, Sole, Trout, Turbot, Whitefish

Dark color, more pronounced flavor, Dark color, more pronounced flavor, and firm texture:and firm texture: Bluefish, Mackerel, Salmon, Swordfish, Bluefish, Mackerel, Salmon, Swordfish,

TunaTuna

Market Forms of FishMarket Forms of Fish

Drawn- Whole fish w/ scales, gills, Drawn- Whole fish w/ scales, gills, and internal organs removedand internal organs removedDressed or Pandressed- “Drawn” fish Dressed or Pandressed- “Drawn” fish w/ head, tail, and fins removedw/ head, tail, and fins removedFilets- Sides of fish cut lengthwise Filets- Sides of fish cut lengthwise away from bones and backbone away from bones and backbone (usually boneless)(usually boneless)Steaks- Cross sections cut from large Steaks- Cross sections cut from large dressed fish (may contain bones)dressed fish (may contain bones)

ShellfishShellfishMild, sweet flavorMild, sweet flavorMainly found in oceans and seas but some from Mainly found in oceans and seas but some from freshwaterfreshwaterTwo types- crustaceans & mollusksTwo types- crustaceans & mollusks

Crustaceans- long bodies w/ jointed limbs/ covered w/ shellsCrustaceans- long bodies w/ jointed limbs/ covered w/ shellsCrabs- Round shell, eight legs, two claws; sold live, cooked, or Crabs- Round shell, eight legs, two claws; sold live, cooked, or frozenfrozenCrayfish- (freshwater) “crawfish” look like small lobstersCrayfish- (freshwater) “crawfish” look like small lobstersLobster- long, jointed body w/ 4 pair of legs & 2 lg. Claws, all Lobster- long, jointed body w/ 4 pair of legs & 2 lg. Claws, all covered w/ a hard shellcovered w/ a hard shell

Average weight is 1 ¼ lb.- 2 ¼ lb. Average weight is 1 ¼ lb.- 2 ¼ lb. Fresh lobster is sold and cooked liveFresh lobster is sold and cooked live Maine is the most popular place for fresh lobsterMaine is the most popular place for fresh lobster

Shrimp- vary in size and color, usually sold frozen or previously Shrimp- vary in size and color, usually sold frozen or previously frozen, raw or cookedfrozen, raw or cooked

Mollusks- soft bodies covered by at least 1 shellMollusks- soft bodies covered by at least 1 shellClamsClamsMusselsMusselsOystersOystersScallopsScallopsSquid (calamari)Squid (calamari)

Inspection & GradingInspection & Grading

FDA- Food and Drug Administration & FDA- Food and Drug Administration & National Marine Fisheries Service of National Marine Fisheries Service of the US Dep’t of Commercethe US Dep’t of Commerce

Buying & Storing Fish & Buying & Storing Fish & ShellfishShellfish

Buy from a reliable Buy from a reliable sourcesourceDisplay of fishDisplay of fish

Be sure that ice is Be sure that ice is covering all of the fishcovering all of the fish

Ready-to-eat fish should Ready-to-eat fish should not be directly next to not be directly next to fresh fishfresh fish

Appearance and aromaAppearance and aromaFresh fish- shiny skin & Fresh fish- shiny skin & mild aroma/ skin should mild aroma/ skin should spring back when spring back when touchedtouchedShellfish- must be live to Shellfish- must be live to be freshbe freshIf fish smells “fishy” it is If fish smells “fishy” it is NOT goodNOT good

Store fish in refrigerator (1-2 days) or freezer immediately

Do not put saltwater shellfish in fresh water

Market Forms….Market Forms….

Fresh- Fresh- HOW FRESH IS FRESH???HOW FRESH IS FRESH???

Frozen- usually sold as filets/ must Frozen- usually sold as filets/ must thaw in refrigeratorthaw in refrigerator

Canned- tuna, salmon (oil vs. water)Canned- tuna, salmon (oil vs. water)

Cured- smoked, pickled, saltedCured- smoked, pickled, salted

Foods & NutritionFoods & NutritionLooking at Meat, Poultry, and Looking at Meat, Poultry, and

SeafoodSeafood