A Consumer's Guide to Choosing and Preparing Poultry Meats Safely

It's no secret that North Americans have birds on the brain. Turkey, for example, has made its way to the table year-round, and, for the health-conscious, chicken has replaced beef as the staple of choice. It's no wonder: poultry is rich in protein and can be prepared to suit any palate. Yet it is also a major source of food-borne illness. The federal government is working to improve safety standards. For example, a spray for newly hatched chicks was developed that prevents salmonella from growing. Many industry experts, however, have expressed skepticism about its effectiveness. But it's up to you to further minimize your risks.

The positives:

Skinless, light-meat poultry is lower in calories, fat, and cholesterol than most red meat. Like red meat, poultry provides iron, zinc, and the vitamins B6 and B12. Turkey breast is the leanest of all meats, followed closely by chicken breast. Cornish hens are also lean. Duck and goose, which are all dark meat, have the most fat and calories.

Chicken can be lean or fatty, depending on which part you eat. The leanest part is the breast, followed by the drumstick, leg, and wing. Eating it with the skin nearly doubles the amount of fat - most of it saturated. It's okay to cook chicken with the skin on; it adds little or no fat if you remove it before serving.

Of all cooking methods, roasting at low temperatures seems to melt away the most fat from a bird. Prick duck skin with a fork during roasting so that the fat drips into the pan.

In recipes, ground chicken and turkey are tasty substitutes for ground beef. But beware: depending on how much skin and other fat is included in the grinding, they may be just as fatty. Moreover, some "self-basting" turkeys are injected with coconut oil (full of saturated fat) or partially hydrogenated oils.

The negatives:

More than any other food, poultry has the potential to put harmful bacteria on your plate. Experts say that food poisoning is increasingly caused by "Campylobacter jejuni," although salmonella remains the leading offender. For both causes, early-stage signs of infection are fever, nausea, abdominal pain, and diarrhea. The elderly and anyone with a compromised immune system may suffer serious complications. Salmonella symptoms occur within 6 to 48 hours; campylobacter, within 2 to 5 days.

Poultry is one of many products which may be irradiated by U.S. food processors. Canada, which led the way in developing irradiation technology, irradiates only spices, onions, and potatoes. Many consumers in both countries are leery of the process. [Read the Original Article]

A Consumer's Guide to Buying Leaner Types and Cuts of Meats

A nutritious, balanced diet includes two to three daily servings from the meat food group, which is made up not only of red meat and poultry but also fish, eggs, legumes, tofu, and peanut butter. Small servings of lean meat deliver a solid amount of nutrients without too much fat. Red meat, such as steaks, burgers, and pork, is loaded with protein, B vitamins, iron, and zinc. Chicken and turkey don't contain as much iron and zinc, but they have considerably less saturated fat. Examples of a leaner, 100-gram (3-1/2-ounce) serving include a roasted, skinless chicken breast (4 grams of fat) or turkey breast (1 gram of fat). Look for "lean" or "extra lean" cuts when you shop.

When choosing meats, emphasize leaner types (poultry instead of beef and pork) and leaner cuts (sirloin over ground beef or pork loin over bacon). Here's how different meats stack up:

Beef: Fattiest cuts are brisket, prime rib roast, short ribs, and regular ground beef (hamburger). Leanest cuts are sirloin steak, rump roast, and eye of round roast; inside round steak is the leanest cut of all.

Lamb: Fattiest cuts are shoulder, blade chop, spareribs, and ground lamb. Leanest cuts are leg (sirloin and shank), loin chop, arm chop, and foreshanks.

Pork: Fattiest cuts are bacon, sausage, and side ribs. Leanest cuts are tenderloin, center cut roast, pork leg, and lean ham.

Poultry: Fattiest are dark meat, anything with the skin on, self-basting whole turkey, duck, and goose. Leanest are skinless turkey and chicken breast.

Processed meat: Fattiest are prepackaged cold cuts and hot dogs. Even "lean" franks may have about 10 grams of fat each. Leanest are cold cuts with less than 1 gram of fat per 30 grams (1 ounce). That's 4 grams or less in a 120-gram (4-ounce) serving.

Veal: This type of meat tends to be lower in fat than beef, lamb, or pork. Leanest cuts are leg cutlet, blade steak, rib roast, shoulder steak, and loin chop.

Wild game: Meats from most wild game are low in fat. The leanest ones are meats from deer, elk, bison, quail, pheasant, ostrich, and emu.

As you have noted from the above list, wild game, such as ostrich, emu, pheasant, venison, and buffalo, is also a lean meat choice. A 100-gram (3-1/2-ounce) serving of bison steak has only 2 grams of fat. Wild birds (some of which may be farm-raised) often have as little as 3 grams of fat per serving.

Here's another tip: Steak that is marbleized - with interior steaks of fat - has a high fat content and should be passed over for a leaner cut. [Read the Original Article]