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Although the meat group is important for protein, iron and other minerals, as well as some B-complex vitamins, many people spend more money than necessary for this group. They buy larger amounts than are needed for good nutrition and they select expensive cuts. With limited budgets this expenditure often restricts the amount spent for the other food groups, especially fruits and vegetables. Acceptable daily meat allowances for adults are 4-5 ounces. At this level, the saturated fat and cholesterol intakes are moderate, and the cost of this group can be kept within reasonable limits. Frequent substitution of poultry and legumes for meat reduces not only the cost but also the fat and cholesterol intake.

Meat that bears the round purple stamp of the Meat Inspection Board is safe and wholesome, but this stamp is no indicator of quality. The cost of meat depends upon the grade, with U.S. Choice, Good, Standard, and Commercial grades being most common. Prime grade is seldom seen on the retail market. Choice grades of meat come from younger animals and are more tender than the cuts from older animals. The lean of Choice grade is well marbled with streaks of fat. Such meat will give the most tender steaks, chops, and oven roasts. Meats graded as Good are leaner than choice or prime cuts and lower in cost and in saturated fat and calories.

Rib and loin cuts of meat, such as steaks, chops, and rib roasts, are tender and usually more expensive than cuts from the more exercised parts of the animal, such as the flank, the shoulder used for pot roasts, Swiss steak, and meat loaf. Less tender cuts are very flavorful if properly cooked. Beef, lamb, and pork liver are much less expensive than calves’ liver and just as nutritious.

When comparing the costs of meat, one should note the amount of fat, bone, and gristle in relation to the lean. Some lower-priced cuts of meat are sometimes more expensive because there is so little lean. One pound of lean meat, such as ground beef or round steak, will serve three to four persons. Steak and chops, because of the amount of bone and fat, will usually require 1 lb for two persons. Meat with much fat and bone, such as brisket and short ribs, will serve only one to two persons per pound.

Chicken and turkey have been good buys in recent times. The relative proportion of bone and skin to lean meat is somewhat higher than in the meat of larger animals.

Fish, whether fresh, canned, or frozen, is likely to be less expensive than meat. Shellfish, such as oysters, lobsters, shrimp, and crabs, are luxury items except where locally available.

Eggs

Eggs are priced according to quality and size. Top-quality eggs, grade AA and A, have a thick, gelatinous white and a round, high yolk that does not break easily. Such eggs are good for poaching, cooking in the shell, and frying. Grade В eggs have thinner whites and flatter yolks. They are suitable for cooking and baking, but they have a somewhat less delicate flavor for table use.

Eggs are sorted according to size, based on weight per dozen: extra large, 27 oz; large, 24 oz; medium, 21 oz; and small, 18 oz. Medium and small eggs are usually a good buy in the fall, whereas large eggs may be a good buy in the spring. Medium eggs are a better buy if their cost is at least one eighth less per dozen. White and brown eggs are equally good. Always buy eggs that have been kept under refrigeration.

Legumes

Legumes are a good protein source when the budget is limited, and they lend themselves to a variety of uses. Split peas, navy beans, Lima beans, kidney beans, lentils, soybeans, chick peas, and peanuts are among the varieties available. Peanut butter is a good buy. Dried legumes require soaking and a longer cooking time.

Textured vegetable protein (TVP) is sold under a variety of names. It is prepared from soybeans and is an excellent extender for meats such as hamburgers and meat loaf. When combined with meat the quality and amount of protein is as good as though the dish had been prepared from meat alone.

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