Foods

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Foods Nutrition

• Looking at Meat, Poultry, and Seafood

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Nutrition

• Food Guide Pyramid
• 2-3 servings a day
• 1 serving 2-3 oz.
• Excellent sources of complete protein
• All provide B vitamins, phosphorus certain
  trace minerals
• Meat Poultry
• Iron Zinc
• Fish
• Omega-3 essential fatty acids

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Nutrition

• Cholesterol
• All animal muscle contains about the same amount
  of cholesterol per ounce
• Fat
• content varies
• Types of fat
• Meat Poultry
• Invisible fat- within the chemical composition of
  the food
• Visible fat
• Marbling
• w/in the muscle tissue of the meat

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Makeup of Meat Poultry

• Have very long, thin muscle cells
• Thinnest in young animals
• Thickest in older animals and those parts of the
  body that get a lot of exercise
• The thicker- the tougher
• Connective Tissue- protein material that
  surrounds cells
• Collagen- thin, white or transparent when cooked
  turns into a gelatin
• Elastin- tough, yellowish tenderizing methods-
  pounding, cutting or grinding

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Makeup of Fish

• Very short fibers arranged in layers- flakes when
  cooked
• Separated by thin, fragile connective tissue
• When heated- gelatin
• Fish Shellfish-----very tender

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Types of Meat

• Beef
• Cattle, more than 1 year old
• Bright red flesh
• Veal
• Calves, 1-3 months old
• Mild flavor, light pink color, little fat
• Lamb
• Young sheep
• Mild but unique flavor
• Bright pink color w/ white brittle fat
• Pork
• Meat from hogs
• Grayish pink color w/ white fat

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Cuts of Meat

• Wholesale cuts
• large cuts for marketing
• Basically is the part of the animal the meat came
  from
• Listed 2nd on label

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Types of Cuts

• Retail Cuts
• Smaller cuts (supermarket)
• Specific to the meat you are buying
• Listed 3rd on label

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Label
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Bone Shapes

• Wholesale cuts have distinctive bone shape
• Nearly identical in all 4 types
• Clues to the tenderness of the meat

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Lean Cuts

• Lean
• Less than (based on 3.5 oz. serving)
• 10 grams of fat
• 4 grams of saturated fat
• 95 milligrams of cholesterol
• Appearance
• Less than ¼ in. fat around meat
• Beef Roasts Steaks round, loin, sirloin, chuck
  arm
• Pork Roasts Chops tenderloin, center loin, ham
• Veal Cuts all except ground veal
• Lamb Roasts Chops leg, loin, fore shank

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Ground Meat

• Beef trimmings
• Law- cannot contain more than 30 fat by weight
• Different types sold- leaner ()
• You may ask to have meat ground up for you at the
  store (If not available)
• Lamb, pork, veal

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Inspection Grading

• USDA
• Stamped w/ harmless vegetable dye
• Meat
• Graded according to
• Marbling (internal fat w/in the muscle tissues)
• Age of animal
• Texture and appearance of meat
• Common grades of beef
• Prime
• Well marbled, tender, flavorful,
• Choice
• Most common, less marbling than prime but still
  tender
• Select
• Least amount of marbling, least expensive
• Lamb Veal
• Same as beef w/ good replacing select
• Pork
• Not graded due to uniform quality

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Storing Meat

• Refrigeration/Freezer
• Ground Meat-
• refrigerator 1-2 days
• freezer 3-4 months
• Fresh Meat-
• refrigerator 3-4 days
• Freezer 6-9 months (beef can be stored to 12
  months)

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Processed Meat

• Processed for distinctive flavor
• Types
• Ham, bacon, sausage, cold cuts
• Curing
• Placing the meat in a mixture of salt, sugar,
  sodium nitrate, potassium nitrate, ascorbic acid
  and water
• Smoking
• Liquid smoke for flavoring
• Drying Salting
• Preserves meat
• Combo
• Bacon- cured and smoked
• Chipped beef- dried, salted and smoked

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• Preparing Meat, Poultry, Fish Shellfish

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Cooking

• Color
• Red to brown
• Pink to white
• Flavor
• Heat creates chemical reactions w/ in the cut
• Texture
• Heated meat loses fat and moistureshrinks
• Muscle fibers get firmer
• Connecting tissue becomes more tender

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Moist Heat

• Less tender cuts
• Methods
• Simmering
• Stewing
• Braising
• Overcooking- mushy meat, loses flavor

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Marinating Meat

• Marinade-
• steeping in a liquid
• Tenderizing
• Adding flavor to meats
• 3 basic ingredients
• Oil, an acid, seasonings
• Using marinades
• Fish- 30 minutes to an hour
• Meat and poultry- 6-8 hours (30 min. for some
  flavor is good)
• To cook
• Drain food from marinade
• Make a separate batch to baste with

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Cooking Meat

• Thaw any frozen meat
• Clean meat
• Rinse w/ cold water pat dry
• Trimming the fat
• Moist heat- remove skin from poultry
• Dry heat- leave skin on while cooking to prevent
  drying out

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Doneness

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

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Cooking Methods

• Roasting or Baking
• Broiling
• Poaching
• Microwave
• Pan-fry
• Stewing
• Braising
• Stir-frying

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Poultry
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Chicken

• Chicken-
• Light meat- leaner and milder flavor breasts and
  wings
• Dark Meat- more oxygen in this part of meat (more
  myoglobin) which causes dark color legs and
  thighs higher in fat
• Purchasing Chicken- whole, cut up, or in specific
  parts
• Fresh- never been chilled below 26 F
• Hard Chilled- chilled between 0 F and 26 F
• Frozen or Previously Frozen- has been chilled
  to below 0F

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Chicken

• Broiler-fryer
• Most tender most common
• Roaster
• Larger older than broiler-fryer
• Yield more meat per pound
• Stewing
• Older, mature birds
• Less tender----must use moist cooking methods
• Rock Cornish game hens
• Young, small, special breed
• One bird one serving (Mid-evil Times)
• Capons
• Desexed roosters under 10 months old
• Tender flavorful, best roasted

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Turkey

• Larger than chickens and have a stronger flavor
• Roasting- most common cooking method
• The different type of turkeys are categorized by
  size
• Beltsville or Fryer-roaster-
• Smallest type of turkey
• Average weight 5-9 lbs.
• Least available type of turkey
• Hen-
• Female turkey
• Average weight 8-16 lbs.
• Tom-
• Male
• Up to 24 lbs.

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Ducks Geese

• Ducks and Geese-
• All dark meat
• Flavorful yet high in fat
• Usually only sold as whole frozen

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Ground Poultry

• Healthy eating
• Ground Chicken or Turkey
• Ground Turkey Breast or Ground Chicken- both
  meat and skin
• Ground Turkey Breast Meat or Ground Chicken
  Meat- only meat (no skin)
• Can be substituted for ground beef- healthier yet
  drier (add more liquid/seasoning)

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Giblets

• Edible poultry organs
• Liver, gizzard (stomach), and heart
• Usually removed, packaged, and stuffed inside bird

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Inspecting Grading

• USDA- United States Department of Agriculture
• Grade may appear on the package or attached to
  the wing of the bird
• Grade A, B, or C
• Grade A is the most common found in supermarkets
• Practically free of defects
• Good shape and appearance
• Meaty

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Buying Storing Poultry

• Look for poultry w/ good appearance
• High Quality Characteristics plump, meaty,
  smooth and soft skin, well distributed fat, no
  tiny feathers, no bruises
• Boneless pieces are more expensive
• Store in refrigerator for 1-2 days
• Freeze for longer storage

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Seafood
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Seafood

• Seafood- edible finfish and shellfish
• Types and Market Forms of Fish and Shellfish
• Finfish- have fins, a bony skeleton, and a
  backbone
• Shellfish- no fins or bones but have a shell
• Freshwater Fish- Inland waters such as lakes,
  ponds, and rivers
• Saltwater Fish- (seafood) Waters such as oceans
  and seas
• Today many fish farms are able to raise both

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Types of Fish

• Light color, mild flavor, and tender texture
• Catfish, Cod, Flounder, Haddock, Halibut, Perch,
  Pike, Pollock, Pompano, Red Snapper, Sole, Trout,
  Turbot, Whitefish
• Dark color, more pronounced flavor, and firm
  texture
• Bluefish, Mackerel, Salmon, Swordfish, Tuna

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Market Forms of Fish

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

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Shellfish

• Mild, sweet flavor
• Mainly found in oceans and seas but some from
  freshwater
• Two types- crustaceans mollusks
• Crustaceans- long bodies w/ jointed limbs/
  covered w/ shells
• Crabs- Round shell, eight legs, two claws sold
  live, cooked, or frozen
• Crayfish- (freshwater) crawfish look like small
  lobsters
• Lobster- long, jointed body w/ 4 pair of legs 2
  lg. Claws, all covered w/ a hard shell
• Average weight is 1 ¼ lb.- 2 ¼ lb.
• Fresh lobster is sold and cooked live
• Maine is the most popular place for fresh lobster
• Shrimp- vary in size and color, usually sold
  frozen or previously frozen, raw or cooked
• Mollusks- soft bodies covered by at least 1 shell
• Clams
• Mussels
• Oysters
• Scallops
• Squid (calamari)

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Inspection Grading

• FDA- Food and Drug Administration National
  Marine Fisheries Service of the US Dept of
  Commerce

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Buying Storing Fish Shellfish

• Buy from a reliable source
• Display of fish
• Be sure that ice is covering all of the fish
• Ready-to-eat fish should not be directly next to
  fresh fish
• Appearance and aroma
• Fresh fish- shiny skin mild aroma/ skin should
  spring back when touched
• Shellfish- must be live to be fresh
• If fish smells fishy it is NOT good

• Store fish in refrigerator (1-2 days) or freezer
  immediately
• Do not put saltwater shellfish in fresh water

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Market Forms.

• Fresh- HOW FRESH IS FRESH???
• Frozen- usually sold as filets/ must thaw in
  refrigerator
• Canned- tuna, salmon (oil vs. water)
• Cured- smoked, pickled, salted

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Foods Nutrition

• Looking at Meat, Poultry, and Seafood