Beef, Poultry and Seafood

Meats

Internal Temperatures
A

thermometer
is the best way
to ensure
properly cooked
meat. It should
be placed in the
center, thickest
part of the
meat, away
from the fat and

Whole Meats - 145

Seafood, pork, beef, veal, lamb

Ground Meats 155

Pork, Beef, Veal and

Lamb

Poultry - 165

Whole or Ground

Meat pork, beef, veal,

lamb
Pork: pig or hog.
lean meat, cutlets,
ham, chops,
bacon.
Beef: cattle.
Marbling is small
white flecks in
meat.
Veal: Calves. Mild
flavor, very little
fat

More on Marbling
Marbling

is the
small amount of fat
throughout the
meat which
provides
tenderness, flavor
and moistness

Poultry (white vs dark

meat)
Poultry is any bird
raised for food.
Chicken, turkey,
duck.
Dark meat: occurs
in the legs. More
saturated then
white meat.

Seafood
Finfish (fish): all
species of fish that
have internal
skeleton.
Ex: Salt Water and
Fresh Water.
Shellfish
(Crustaceans and
Mollusks) have no
bones.
Rich in Omega 3

Cooking
Methods

Braising
Is a combination of dry
and moist heat cooking
methods, used for tough
cuts of meat and poultry
to make them tender.
Start with browning the
meat in a small amount
of fat.
Sear it on all sides.
Liquid is then added to
the pan to create a
moist cooking
environment.

Stewing
Is cooking small
pieces of less tender
cuts of meat and for
poultry and fish, by
covering them
completely with a
liquid and simmering
slowly, usually in a
covered pan.

Slow Cooking
Uses

low heat, cooks longer. Meat

becomes very tender.

Dry Heat Cooking

Does not break

down fibers or
tissues in the
meat. Used with
tender products of
meat.

Broil

Uses radiation
from heat source
above. Like an
oven. The heat is
usually intense.

Grill
Uses

radiation from a heat source

located below. Usually Healthy.

Roast
Done

in the oven. Cooks food with

hot air. Food is cooked uncovered.

Saut
To

cook in a
small
amount of
hot fat.

Trimming Excess Fat

Keep it lean
Trim all visible fat
Broil, grill, roast,
poach
Drain off fat
Skip breading of
meat
Dont use sauces
or gravies

Grading of Meat
All meat sold in
the US must be
inspected.
Grading is
classifying
products according
to quality.
It is based on
marbling,
maturity, muscles
Common Grades:

Meat and MyPlate

Meat is an excellent
source of protein.
It is also a major
source or iron, zinc,
phosphorus, thiamin,
riboflavin, niacin, and
vitamins B6 and B12.
Meat can be high in
saturated fat so
choose lean meats
when possible.

All foods made from meat,

poultry, seafood, beans
and peas, eggs, processed
soy products, nuts, and
seeds are considered part
of the Protein Foods Group.
Select a variety of protein
foods to improve nutrient
intake and health benefits,
including at least 8 ounces
of cooked seafood per
week. Young children need
less, depending on their
age and calorie needs.