There’s a lot more that goes into buying meat than just picking up the cheapest package on the shelf.

Before shopping for meat, it’s important to have a plan, says Megan Thompson, the in-store dietitian with Dominion stores in Newfoundland, including St. John’s, Bay Roberts, and Carbonear, as well as virtually supporting stores in Corner Brook and Stephenville.

The first stage is to know your recipe, so you know what type of meat to buy.

Certain cuts or kinds of meat are better for certain dishes, says Thompson. For example, if you’re making a beef stew, you can use a less tender cut of beef, like stewing beef, because the slow moist cooking heat helps make it tender. This can help save you money, too, because stewing beef can be less expensive than some other premium cuts of beef.

Then consider how the meat comes prepared. Bone-in, skin-on chicken breasts are less expensive than boneless, skinless chicken breasts. But it may take more time to prepare the bone-in, skin-on chicken breast if you’re making something like a chicken stir fry. If you’re looking to save money and don't care about time, one may be a better option than the other, she explains.

She also suggests looking for weekly sales and specials, especially if you’re looking to stock up on essentials for your freezer.

Quality over quantity

Jennifer D'Aubin, owner of D'Aubin Family Meats in Bridgetown, N.S., says if you go for quality, you might find you don't need the same quantity. In the end, you'll be better off.

“I think it's also a misconception that only the top cuts, beef especially, can be good,” says D’Aubin.

D’Aubin's favourite beef roast is a blade roast, which is a cheaper cut and not as pretty in the end. When cooked low and slow, however, she says it always turns out well and the flavour can't be beat.

What you need to buy really depends on the recipe you're using.

Thompson says when buying meat, consider portion size. Canada’s Food Guide states that the serving size of meat like chicken, beef, and pork is about the size of the palm of your hand.

"When we think of it that way, many of the cuts of meat at the grocery store may actually be two to three servings. That’s important to keep in mind for both our diets and our wallets," she says.

What to look for

On the packaging, terms like “regular,” “lean,” and “extra lean” refer to the fat content, explains Thompson. In ground meats, like ground beef or ground pork, “regular” is a maximum of 30 per cent fat, “lean” means a maximum of 17 per cent fat, and “extra lean” is up to 10 per cent fat.

If you're monitoring your fat intake, choosing extra lean or lean ground meat over medium ground meat is a good option, says Thompson. Medium ground meat will require you to drain the fat after cooking, whereas draining isn’t usually needed when using extra lean. That’s another thing to keep in mind, depending on what you’re cooking, she says.

Just on looks alone, D’Aubin says you want to see marble in your beef steak. You can't always go by the colour of the meat, either, because sometimes a darker steak can mean it's aged and will actually yield a better end result.

Prepping meat

Clean is key: clean hands, clean utensils, and clean surfaces (counters, cutting boards) should be the starting point when preparing meat, Thompson said. And when you're done, clean all utensils and surfaces (plates, cutting boards, counters) with hot, soapy water after coming in contact with raw meat.

"Be sure to wash hands with warm water and soap for at least 20 seconds after handling raw meat," she says.

"Do not place cooked meat on a surface that had raw meat without washing first. Also, don’t chop raw vegetables on a cutting board that was used to cut raw meat without washing first."

When defrosting meat, Thompson says the safest way to do so is in the refrigerator. Defrosting on the counter at room temperature can cause bacteria to grow and increases the risk of foodborne illness.

When thawing meat in the fridge, it's best to place the meat on a plate, bowl, or other container to collect any of the juice that may escape the packaging, explains Thompson. The meat should always be placed on the bottom shelf of the fridge to prevent anything from dripping onto other foods and prevent contamination.

You can also thaw meat in the microwave, she says, or if it’s in a sealed package, by submerging it in cold water. But you should change the water every 30 minutes to keep it cold enough and prevent bacteria growth.

If you're marinating your meat, make sure to place the mixture on the bottom shelf of the fridge to prevent dripping on other surfaces, says Thompson. Don’t taste the marinade or re-use it once the raw meat has been added. The same is true of any breading or coating you may use with raw meat.

Before marinating, however, check the cut of meat. Michael Frizzell of Mike’s Island Market  in Charlottetown, P.E.I., says one of the biggest mistakes he sees is someone buying a high-quality steak and then marinating it. A nice steak does not need marinade, he says.