Foods & Nutrition

1. Foods & Nutrition Looking at Meat, Poultry, and Seafood

2. 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

3. 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

5. 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

6. 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

7. 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

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

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

10. Label

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

12. 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

13. 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

14. 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

15. 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)

16. 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

17. Preparing Meat, Poultry, Fish & Shellfish

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

19. Moist Heat • Less tender cuts • Methods • Simmering • Stewing • Braising • Overcooking- mushy meat, loses flavor

20. 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

21. 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

22. 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)

23. Cooking Methods • Roasting or Baking • Broiling • Poaching • Microwave • Pan-fry • Stewing • Braising • Stir-frying

24. Poultry

25. 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

26. 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

27. 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.

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

29. 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)

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

31. 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

32. 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

33. Seafood

34. 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

35. 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

36. 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)

37. 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)

38. Inspection & Grading • FDA- Food and Drug Administration & National Marine Fisheries Service of the US Dep’t of Commerce

39. 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

40. 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

41. Foods & Nutrition Looking at Meat, Poultry, and Seafood