EXAM 5: Nutrition Composition And Comparisons - Meat And Poultry Flashcards
(22 cards)
Choosing Meat Cuts to reduce risk for chronic disease: If eaten 2 days to every day of the week…
Lean meat (per 3.5 oz serving)
- 10 g total fat, <4.5 g SFA; <95 mg cholesterol
Extra Lean Meat (per 3.5 oz serving)
- <5 g total fat, <2 g SFA; <95 mg cholesterol
Choosing meat cuts to reduce risk for chronic disease: If eaten less frequently (e.g., 1x per month or less)
Choose any cut of meat
What are cuts of beef that meet “lean” criteria
Beef top sirloin steak
Beef top loin
Beef tenderloin
95% lean ground beef
What is the lean criteria of meat and poultry
<10 gram of total fat
<4.5 g SFA
What are the cuts of pork that meet “lean” criteria
Pork boneless top loin chop
Pork top loin roast
Pork center loin chop
Pork rib chop
What are cuts of poultry that meet “lean” criteria
Chicken breast with skin
Turkey breast with skin
What are cuts of beef that meet “extra lean” criteria
Beef eye of round
Beef top round
What is “extra lean” criteria for meat and poultry
<5g total fat
<2 g SFA
What are cuts of pork that meet extra lean criteria
Pork tenderloin
What are cuts of poultry that meet extra lean criteria
Skinless chicken breast
Skinless turkey breast
Choosing ground beef: Is there a standard for how stores label their beef or pork?
No, there is no standard
Choosing ground beef: % lean / % fat is based on …
Weight
Choosing ground beef: what do labels with meat cuts (e.g., sirloin or chuck) mean?
They must use these cuts in the ground beef; trimmings are added
Choosing ground pork: is there a standard for how stores label pork?
No, there is no standard
Choosing ground pork: % lean / % fat is based on …
Weight
Choosing ground poultry: % lean / % fat is based on …
Weight
What is something to be careful of when choosing ground meats
Some ground meats have fats from the skin
How to choose leaner cuts of meat (beef/pork/lamb)
At the store choose:
- USDA select cuts
- Choose “loin/round” cuts of beef and pork
- Choose “loin/leg” cuts for lamb
- Ground options: choose 93% and higher lean/fat ground beef or pork
How to choose leaner cuts of poultry
At the store choose:
- skinless breasts for lowest fat options
- ground options: choose 93% and higher lean/fat ground turkey/chicken
What are other nutritional benefits of beef and pork
High quality protein
Contains the following vitamins/minerals:
Iron and zinc
Vitamin B12
Vitamin B6
Phosphorus
Thiamin, riboflavin, niacin
Potassium, selenium and chromium (pork)
What is the type of iron found in meat
Hemme iron, it is more bioavailable to humans
What are other nutritional benefits of chicken and turkey
High quality protein
Poor source of
- iron, zinc and vitamin b12
Good sources or
- riboflavin, niacin, phosphorus
