A Century of Learning About Food, Nutrition, and Food Safety
The twentieth century was a time of dramatic changes in the way we look at food and nutrition issues. Some of the many changes that dramatically changed public health were discussed in an article last October in the Morbidity and Mortality Weekly Report by the Center for Disease Control. After reading about the changes to protect our health, it is doubly amazing that anyone has lived to be a hundred years of age. Here are some of the changes in just the first half of the last century.
| 1900.... | Food is preserved on ice or outside in the winter time. Contaminated foods lead to typhoid fever, tuberculosis, botulism, and scarlet fever. Scientists have discovered that carbohydrates, proteins, and fats are basic components of foods. Rickets, scurvy, beriberi and pellagra were thought to be contagious diseases. |
| 1906.... | Changes in unsanitary conditions in food processing and meat packing as a result of a book by Upton Sinclair leads to passage of Pure Food and Drug Act. |
| 1910.... | First Pesticide legislation was passed to protect consumers. |
| 1916.... | New data indicates that vitamin deficiencies can cause disease. |
| 1920s.. | Refrigerator Compartments became available to keep perishable foods. |
| 1924.... | Grade A Pasteurized Milk Ordinance led to uniform sanitation standards using pasteurization for interstate shipment of milk. |
| 1937.... | It was confirmed that Pellagra was a result of poor diet. |
| 1940s.. | The fortification of milk with vitamin D, substantially reduced the number of cases of rickets. |
| 1941.... | The first Recommended Dietary Allowances were issued. |
| 1941.... | War Order Number One, issued by Franklin D. Roosevelt, led to enrichment of wheat flour with vitamins and iron to prevent malnutrition in potential military draftees. |
| 1949.... | Framingham Heart Study identified diet and sedentary lifestyle as risk factors for coronary heart disease. |
After the dramatic knowledge gained in the first 50 years of the century, the second 50 years may not seem so dramatic. Major food safety issues have occasionally plagued the population during the second half of the century, however, the cause of a food bourne out breaks is usually established fairly quickly. Once the cause is established, changes in the food handling procedures are initiated to reduce the risk of further occurrences and limit the number of casualties. New substances such as antioxidants and phytochemicals have been identified as having health protective properties. The biggest focus in the second half of the century has been on using our knowledge of what had been learned in the first half of the century to eat the necessary foods in the right amounts to promote health. The knowledge gained on risk factors from the Framington Health Study have led to the current emphasis on combining a relatively low-fat diet with physical activity. Further studies have been used to verify the findings of the Framington Health Study.
The interest in health is very high, so we can look forward to a great deal more information on disease prevention and health issues in the twenty first century. With all of the advances in medicine and health, people are expected to live longer. That means that the better we take care of our bodies, the better the chances of a good quality of life during the extended life span.
For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.
University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.
Getting Past Dieting to Health
During the winter holidays, most people overate on occasion. The excuse was that they would start a "diet" in January. Many people started the new year with resolutions to change. For thousands of individuals that means a weight loss program. There is certainly nothing wrong with wanting to be the best and healthiest person that we can be. To truly be healthy, there needs to be healthy lifestyle changes with a focus on improved health instead of body weight.
There are myths that large or even thin people are unhealthy. Health is not determined by the "ideal" weight. This weight standard has led to a great deal of frustration and sense of failure for some people. This feeling of unhappiness with themselves happens even in people that are talented, successful, and wonderful individuals in many areas of their lives. Many women and some men base their self-worth on their figure or clothing size. Frequently people that are considered too thin or too heavy are treated as if they have a character flaw for not fitting into the standard mold. The false, but common consensus seems to be that with enough self-control, exercise, and dieting anyone can be "perfect."
Remember, we are all unique. Sometimes when it comes to appearance, we are not being realistic in our expectation, and are trying to be something that we were never intended to be. We cannot change some things about our physical make up that are genetically determined such as body build and height. Some individuals have a body build that will prevent them from ever looking like the thin female or muscular male models used to establish "perfection" in our society. Efforts to change into the impossible figure have led to the use of dangerous drugs, eating disorders, frustration, and/or self-hatred. Some people have even died as a result of radical measures used in the pursuit of "physical perfection."
Diets usually last approximately 42 days, and only five to 10 percent of the people maintain the weight loss. When dieting, internal cues to actual hunger and fullness are ignored. After repeated dieting most people don’t even recognize the actual body cues of when to eat and when to stop eating. Dieting leads to food and weight obsessions. So what is the key to health?
Food is not an enemy. A variety of foods should be enjoyed. A focus on complex carbohydrates found in fruits, vegetable, and grain products will give the maximum health benefits. All foods are all right, unless there is an actual allergy or other medical reason not to consume them. This is not a license to consume all the fats that a person might like, since a high fat diet still has the potential for negative effects to long term health. The key is to pay attention to your body’s signals for when to eat and how much to eat, and choose a variety of foods from all the food groups
Physical activity is another key to good health. Being active in ways that fit your lifestyle and ways that you enjoy will encourage continuation of the physical activity for more than a few days. For some people a workout at a health club is their preference, while others look at it as torture. A work out regimen that is unpleasant or a total disruption to your life is like a diet full of foods you hate, it will be short term. Even housework, gardening, or home repairs can be good physical activity when done with vigor. A more sustained exercise like participating in a sport, walking, bicycling, or jogging would be good for cardiovascular health.
Another aspect of health is feeling good about yourself. Respect your body and take care of yourself no matter what size you are. Everyone is unique physically and in many other ways. Take pride in your own talents and successes, while appreciating other people for who they are. The Center for Disease Control estimates even a slight reduction in caloric intake with a slight increase in physical activity would solve many health problems in this country. Let’s take a new approach to health for a new century/decade/year.
For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.
University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.
What’s in the Refrigerator?
After New Years Day, the winter holidays will be over, so a good resolution may be to clean that refrigerator. It may be interesting or scary to find out what has been lost in the back corners of the fridge during the busy times just past. When you find something that you are unsure about the safety, throw it out!
Fresh foods have a variety of keeping times. Canned fish and seafood should only be kept in the refrigerator for one day after it is open. Raw ground meats, raw poultry, and cooked gravy or broth should only be stored in the refrigerator for 1-2 days. Poultry, ground meats, or seafood should only be kept two days or less after the "Sell By" date, unless it is frozen. After cooking, the poultry can be kept in the refrigerator for 3-4 days. The larger pieces of uncooked meats, such as roasts, can be kept 3-5 days. Cooked meats should last for three days in the refrigerator. Most cured meats should be safe for 5-7 days in the refrigerator, and semi dry meats for 2-3 weeks. Hard cheeses may last 2-3 months, however if it is moldy, throw it away. Milk may be all right to use for a week after this "sell by" date. Look for any sign of spoilage in the milk after the date.
For packaged foods, look for a date on the container. Refrigerated foods may say "Expiration," "Use By," or "Use Before" meaning that the product should not be used after that date. It may be unsafe, decreased quality, or if it is a product that contains yeast, it may not rise properly. This dating is used on such things as eggs, yogurt, and yeast products.
After sorting the contents, this would be a good time to thoroughly clean the refrigerator. To clean the interior of the refrigerator, the Whirlpool Corporation suggests taking out all removable parts. Wash the interior walls and parts with a solution of two tablespoons of baking soda in a quart of warm water. The parts to the refrigerator, and the interior should be rinsed and dried before reassembling. Before returning bottles and containers to the fridge, wipe them off. If there are offensive odors in the refrigerator try putting an open container of baking soda or freshly ground coffee in the refrigerator for several days. After the refrigerator has a chance to cool down after the cleaning, check the temperature of the refrigerator to make sure that it is 40° F. or less.
The freezer section of the refrigerator needs an occasional inventory and cleaning also. Meats that are to be stored longer than a couple of weeks should be wrapped in moisture proof wrapping, labeled, and dated for freezing. Processed meats, casseroles, and cooked meats have the shortest freezer life. Large cuts of meat will retain their quality for 6-12 months when packaged properly and held at 0° F. in the freezer. Foods to be held in the freezer should be packaged in air tight, moisture proof, non-porous packaging to prevent freezer burn. Proper packaging will also help prevent food odors from affecting the flavor of ice cubes. If your ice tastes bad, dump it out and clean the ice compartment and dry it well. The fresh ice should taste better.
If you would like more information on refrigerator and freezer storage times, contact your local extension office. It is generally a very satisfying feeling to accomplish those chores that tend to be put off. What a way to start a new century/decade/year! Have a wonderful, safe, and healthy year 2000!
For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.
University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.
"Where’s the Beef?"
For several years beef has been overlooked as part of a healthy diet. There was so much talk about cholesterol and fat in red meats that people felt they should switch to other protein sources. As research has continued, it looks as if there was a lot of over reaction in individuals who totally deleted beef from the dietary intake. The demand for leaner cuts of meat has led to an actual decrease in fat in beef through breeding practices. The trimming in the stores, before the beef is sold has also removed more than 25% of the fat that was there a few years ago. Beef, like most foods can be part of a healthy dietary intake when consumed in moderation and prepared properly.
The cholesterol and saturated fat content of beef was of concern to health professionals. It was thought that people with high cholesterol levels should avoid eggs and red meat because they contain cholesterol. Studies have shown that the reason people have high cholesterol is usually that their own body makes too much cholesterol. It is now believed that a high intake of saturated fat (along with genetic makeup) is what encourages the body to over produce cholesterol. Beef fat is saturated, but a lot of the fat can be eliminated by removal of visible fat and proper cooking methods. The leanest cuts of beef are top round, top loin, round tip, eye of round, sirloin, and tenderloin. Basically look for the words round or loin in the name of the beef cut to get a lean meat.
When cooking beef, the most healthy means of preparation are broiling, grilling, or roasting, so the fat drains away from the meat. Hamburgers that are cooked the traditional way should be placed on a plate with three layers of paper towels for 30 seconds and the turned to the other side to remove any excess fat. Crumbled hamburger meat should be placed in a strainer to drain before adding to other ingredient. If even more fat needs to be drained from crumbled, hamburger meat, rinse with boiling water while draining after cooking. When less tender cuts of meat need to be cooked in liquid, try to skim off the fat, or allow the food to chill in the refrigerator and then remove the grease on top. To make gravy with less fat, The UC Berkeley Wellness Letter has the following suggestion. "Instead of making gravy with hot pan drippings, scrape out the pan, put drippings in the freezer for a quick chill, and discard the fat that rises to the top. When you reheat the drippings, use cake flour or other fine milled flour to thicken, shaking it into the liquid through a fine sieve. Stir constantly with a whisk." Since these directions were meant for turkey, you may need to purchase some additional fat-free canned beef broth or low-salt bullion to extend the dripping to make enough gravy.
Three ounces of cooked lean meat or four ounces before cooking is considered a serving. That serving is approximately the size of a deck of playing cards. According to the USDA Agricultural Research Center a standard serving of lean beef provides less than 200 calories, and approximately 50% of protein, 14% of iron, 39% of zinc, 18% of niacin, 16% of B6, and 37% of B12 requirements for the day. That is a lot of essential nutrients for 200 calories, and of course that is just the major nutrients in beef.
If beef is a part of your holiday plans, you can relax and enjoy it. By shopping wisely and preparing in a healthy way, beef can be a healthy choice. My wish for your holiday season is that it is healthy, happy, and safe!
For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.
University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.
Feeding the Infant Visitor
For many people the best part of the holidays is the opportunity to spend time with family and friends. This is a time when grandparents, aunts, uncles or other people might have temporary responsibility for infant care. Food safety concerns have changed infant feeding practices in the last few years. The following guidelines have been put out by the FDA Center for Food Safety and Applied Nutrition and the American Association of Retired Persons to help with the care of infants by someone other than the primary care giver.
One thing that has not changed is the importance of frequent hand washing. Remember to wash your hands after changing a diaper, using the bathroom, handling raw meat or eggs, petting animals, or working with soil. Diarrhea in babies could result from contact with bacteria from any of these sources.
There are potentially harmful bacteria in the baby’s mouth that can be transferred to the formula and food. If the food or formula is not consumed totally, the bacteria could grow enough to cause illness even while leftovers are stored in the refrigerator. Reheating may not even destroy these bacteria. If the baby is fed directly from the jar of baby food, throw away what is left after the meal. If the baby is not likely to eat the whole jar, put the amount of food that you expect the infant to eat in another clean dish. This will prevent bacteria in the saliva on the spoon from contaminating the food that is to be saved. Saliva may even be able to enter the bottle during feeding. Unused formula in the bottle should be discarded after a feeding.
Opened jars of food, formula, or milk need to be kept refrigerated. Food in opened jars or formula left at room temperature should be discarded after two hours. When transporting perishable foods, use an insulated container with ice. Below is a storage chart for infant foods.
| LIQUIDS | ||
|---|---|---|
| Refrigerator | Freezer | |
| Expressed breast milk | 5 days | 3 to 4 months |
| Formula | 2 days | not recommended |
| Whole milk | 5 days | 3 months |
| SPECIAL HANDLING | ||
| For shelf storage of unopened cans of formula, observe "Use by" dates printed on containers. Heat liquid in disposable bottles in hot tap water, not in the microwave. If heating glass or hard plastic bottles in the microwave, remove the cap and nipple first. Shake the bottle before testing the temperature on top of your hand. Discard any unused milk left in a bottle. | ||
| SOLIDS | ||
|---|---|---|
| Refrigerator | Freezer | |
| Strained fruits and vegetables | 2 to 3 days | 6 to 8 months |
| Strained meats and eggs | 1 day | 1 to 2 months |
| Meat/vegetable combinations | 1 to 2 days | 1 to 2 months |
| Homemade baby foods | 1 to 2 days | 3 to 4 months |
| SPECIAL HANDLING | ||
| Observe "Use by" date for shelf storage of unopened jars. Check to see that the safety button in lid is down. Do not use the food if the jar lid does not "pop" when opened for the first time or is not sealed safely. | ||
Babies less than one year of age should never be fed honey or unpasteurized milk. Any cooking or feeding utensils should be cleaned with great thoroughness, and keep soiled diapers away from any bottles or foods. Following these guidelines should help prevent food borne illness which can be extremely serious in infants. Enjoy the time you get to spend with loved ones this holiday season.
For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.
University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.
Small Gifts for Holiday Giving
It is the time of year when we like to give gifts to the people around us that are important in our lives. Some people are easy to find a gift for, but other people seem to have everything or be difficult to shop for. Here are some gift ideas that might work for someone on your gift-giving list.
In the last few years flavored vinegars have become popular. This type of gift is suitable for people that are on calorie or sugar restricted dietary intakes.
Herbal Vinegar
Thoroughly wash herbs and dip in solution of 1 teaspoon household bleach in 6 cups water. Rinse thoroughly under cool running water and pat dry. Place herbs in a sterilized quart jar. Heat vinegar to just below boiling point (190° F); pour over herbs. Cap tightly and allow to stand in cool, dark place for two to four weeks, shaking occasionally. Strain out herbs. Pour vinegar into clean sterilized bottles with tight fitting covers. Add a fresh sprig of cleaned and sanitized parsley, if desired. Store in the refrigerator. Use in salad dressings, marinades for beef or sprinkled over vegetables. Yield: 1 quart. If properly prepared, flavored vinegars should retain good quality for two to three months in cool room storage and for six to eight months in refrigerated storage.
The above vinegar could be incorporated into one or more of the basket ideas from Food and Health Communications <http://www.foodandhealth.com/> are given below:
Many gifts are based on a theme and contain several small useful items. Below are some of the ideas from Christmas99.com < http://www.christmas99.com/101Baskets_1.asp>.
There are many creative ways to say you care at this time of year. For ideas on decorating and wrapping basket type gifts, visit Christmas99.com <
http://www.christmas99.com/101baskets_12.asp>. Hopefully these items will help you to think of something the recipient will enjoy. It is a great feeling to know you’ve given just the right gift.For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.
University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.
Baking Ahead to Simplify the Holidays
The number of things to deal with right before the Winter holidays begins may become overwhelming. Whether the celebration is for Christmas, Hanukkah, or Kwanzaa, wouldn’t it be good to do some of the food preparation ahead of time? Even without the special preservatives and commercial equipment, many baked goods and candies can be prepared in advance and frozen. The Food Reflections newsletter describes in detail how to freeze many baked goods. The following suggestions are from the newsletter which can be seen at <http://www.ianr.unl.edu/ianr/lanco/family/ftnvdc99.htm>. Since freezing cooked and uncooked pie is more complicated, there is not room here to discuss them. They are covered by the newsletter on the web site listed above.
Most quick breads, yeast breads, unfilled pie crusts, cakes, candies, and cookies freeze well after preparing in the usual manner. Some foods that are exceptions and do not freeze well include lowfat quick breads, meringue-based and fragile cookies, cream-filled cakes, cooked or egg white-based frosting, and chocolate-covered cherries. These exceptions might be better prepared closer to the holiday. The baked goods need to be thoroughly cooled before freezing, or they will get soggy. Cakes can be frozen with or without frosting. Most baked goods should be thawed in the freezer wrapping on a wire rack to prevent moisture loss and condensation of moisture on the surface. Frosted cakes should be frozen before wrapping, and thawed after the wrapping is removed to prevent messing up the frosting. Cheesecake or other foods that are perishable or very high moisture content may need to be cooled in the refrigerator before freezing and thawed in the refrigerator after freezing to prevent food borne illness. Allow 24 hours for thawing in the refrigerator.
The food must be wrapped properly to maintain the quality of the baked goods. Freezer containers or wraps must be moisture and vapor resistant to prevent freezer burn and maintain the quality of the product. Milk and cottage cheese containers are not good for freezer containers since they are not moisture and vapor resistant. Use plastic wraps, papers, and plastic bags specifically designed for the freezer. Heavy duty aluminum foil may also be used if it is protected from tearing. Candies should be wrapped individually in plastic freezer wrap before storing in a rigid container, and thawed before unwrapping. The whitish coloring on chocolate should disappear when the candy gets back to room temperature. Rigid containers of plastic, glass or ceramic should be marked freezer safe; some glass containers will break under freezing conditions. If the food is to be reheated in the freezing container, be sure the container is microwave or oven safe. Follow the manufacturer’s directions for cooking foods in the dish it was frozen in. The freezing container should not have more than ½ inch of headspace, if the contents are not wrapped before placing in the freezer container. "Proper cooling, air removal, moisture-vapor-resistant packaging, a tight seal and an appropriate length of storage help prevent freezer burn." Freezer burn affects the quality, but not the safety of the food. Don’t forget to label and date the packages.
The foods should be properly wrapped and protected from crushing. The freezer should be kept at 0º F. Other than the cheesecake all of the foods discussed here can be stored for at least two months. This should be enough time to get through the upcoming holiday festivities if you wish to start baking now.
For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.
University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.
Consider Portions and Servings
for a Healthier Holiday Season
As the traditional holiday season starts with Thanksgiving, many people become concerned about weight control, and dread having to deny themselves the holiday "goodies." Others enjoy the season with all the special foods and beverages and face the consequences later. It does not have to be a season of overindulgence or depravation. It is true that many people will experience more eating occasions that involve rich high-calorie foods, so let’s think about portion control and total servings per day. A portion is the amount of food that you traditionally consume, while a serving is an amount that is measurable for such things as labeling or determining nutrients or calories.
What a person consumes as a portion may be more than or less than a serving as defined by labels or the Food Guide Pyramid. One of the factors in American society that is blamed for the increasing incidence of obesity is the large increase in portion sizes. This is most apparent in the portion sizes served in restaurants and commercial foods. In addition to the restaurant portion sizes, individually packaged items such as bagels, muffins, cookies, and brownies are coming in portions that may be two or more servings. As we get used to seeing these large portions, we think of them as a serving. Take a look at the labels and see how many servings are in the package. A large muffin or brownie will probably say that it is two servings, however, in weight and calories, it is probably the equivalent of four or more slices of bread. A small bagel or sandwich roll is two servings of bread, but in our extra sizing world the large size items may equal four to six servings of bread.
Let’s review serving sizes to get our minds set on a realistic amount to consume before we are faced with all the wonderful holiday cooking. A serving of grain products would be the equivalent of one slice of bread, one medium muffin, four small crackers, one cup of ready-to-eat cereal, one third to one half bowl of cooked or granola cereal, one half a cup of pasta or rice, one tortilla, one half a hot dog or hamburger bun, or one half of a bagel or English muffin.
The fruits and vegetables are not usually a concern for overeating. A half cup of cooked or raw chopped vegetables or canned fruit is a serving. A whole medium fruit about the size of a tennis ball is a serving. Dried fruit is more concentrated, so one fourth cup is a serving. A way to judge a half cup serving of mashed potatoes is to look at your fist as a guide.
Dairy products are wonderful for nutrition, but some choices are high in fat. One cup of milk or yogurt is a serving. A serving of cheese is about an ounce, which is approximately the size of four stacked dice. To get the amount of calcium in a glass of skim milk, it takes two slices or ounces of cheese. It takes 1 ½ cup of ice cream to equal a glass of milk in calcium, however, 1/2 cup of ice cream is considered a serving. That serving size would be about the size of a tennis ball. It is all right to eat part of a serving as a higher calorie item and consume part of the serving as lowfat yogurt or milk to get the nutrients with less calories and fat.
The meat and meat alternative group is one that is frequently consumed in large quantities. Two servings of 2-3 ounces of lean boneless meat supplies the protein needed by most people. That would be two serving the size of a deck of cards. If nuts are a substitute for meat, then one fourth cup of nuts is a serving, however for an ordinary serving of nuts one ounce is enough. One ounce of nuts will fit inside the palm of a hand. Two eggs will be needed to replace a serving of meat, but one egg is enough if meat or other substitutes will be eaten during the day.
To help control caloric intakes, plan ahead for those extra eating occasions during the holidays. Save some of the servings of meat, cheese, grains, and nuts for those holiday parties where there will be sandwiches and nuts for snacking. That way the party food will be part of the daily intake instead of excess calories. Try to nibble on vegetables and fruits without a lot of added fat. Unless on a prescribed dietary intake, the special holiday goodies could be consumed in reasonable amounts. Watch the portion sizes and fix a plate then move on to visiting and non-food activities. Enjoy being physically active to counter any extra calories consumed. Think servings, and you will probably feel better to enjoy the holiday, and have few regrets come January!
For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.
University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.
Time for Thinking Turkey
It is time to think about that Thanksgiving turkey. The number of people that say they have never cooked a turkey is amazing. It is probably a good time to give the basic information for the turkey cooking novice, and a review for the once-a-year turkey roasters. The first step is deciding what form of turkey to purchase. Consider buying a turkey breast instead of the whole turkey, if most of the people prefer white meat. Because it is very perishable, most turkey is sold frozen. Buying the frozen turkey far enough ahead to allow time for refrigerator thawing is best. If a fresh turkey is preferred, check with the grocery store to be sure there will be one available. The fresh turkey needs to be purchased within two days of being cooked. When deciding what size turkey to buy, consider the number of people to be served and if leftovers are desired. The normal guidelines are one pound of turkey per person.
A frozen turkey should not be left at room temperature to thaw on the counter. The recommended way to thaw a turkey is in the refrigerator. Allow one day of thawing in the refrigerator for every four pounds of turkey. When the turkey needs to be thawed in a shorter period, place the turkey in it’s sealed plastic wrap in a clean sink or large pan and cover with cool water. Change the water every half hour until the turkey is thawed. Allow approximately 30 minutes per pound for thawing in water. A small turkey may be thawed in the microwave, by following the microwave instruction that came with the oven. Turkey should be cooked immediately after thawing in the microwave or water.
Before cooking the turkey, remove the giblets and neck from the body and neck cavity of the turkey, then pat the skin and cavity dry with a paper towel. The turkey may be cooked in a special cooking bag or roasted. If using the cooking bag, refer to the time table to get an estimated time of cooking, which will be shorter than the roasting time. Do not cook the turkey in a paper sack or at an oven temperature lower than 325° F. When roasting the turkey in an open pan, baste the skin with vegetable oil to prevent drying. The approximate roasting time of a turkey is usually listed on the wrapper. These times are given for planning purposes. Check the turkey about a half hour before it is scheduled to be done. The only sure way to tell if the turkey has reached the appropriate temperature is to use a thermometer to see if the meat on the inside of the thigh has reached 180° F. Be sure the thermometer is not touching a bone. If no thermometer is available, follow the roasting time on the packaging. After the roasting time, the juices should be clear after the turkey is poked several times with a fork. Using a paper towel to protect your hand, move the leg up and down to see if it moves easily. When the leg moves easily and the juices are clear, it should be done.
Special care should be taken, if the turkey is to be stuffed. It is safer to cook the turkey without stuffing the body cavity, since it allows the heat to reach the internal part of the turkey more easily. The stuffing should be loosely packed in the cavity just before cooking, and should be removed immediately after cooking. When the turkey is stuffed, be sure to check the internal temperature of the stuffing to be sure it has reached 165° F. deep inside the cavity. The turkey should not be stuffed if a thermometer is not available to see if the stuffing has reached this temperature.
Cooked turkey should not be at room temperature for more than two hours total. Just as the turkey is nutritious for human, it helps bacteria to grow and reproduce. After the meal, chill the turkey as quickly as possible in shallow pans. Have a safe and wonderful Thanksgiving.
For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.
University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.