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104 Cards in this Set
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MyPlate |
The current USDA food guide, which includes the following food groups: vegetables, grains, fruits, dairy, protein. MyPlate's goals: Focus on variety, amount, and nutrition.Choose foods and beverages with less saturated fat, sodium, and added sugars.Start with small changes to build healthier eating styles.Support healthy eating for everyone. |
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How do I build a healthy eating style? |
-Focus on making healthy food and beverage choices from all five food groups including fruits, vegetables, grains, protein foods, and dairy to get the nutrients you need. -Eat the right amount of calories for you based on your age, sex, height, weight, and physical activity level. -Building a healthier eating style can help you avoid overweight and obesity and reduce your risk of diseases such as heart disease, diabetes, and cancer. |
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What should I look for when making food choices to build a healthy eating style? |
-Use Nutrition Facts labels and ingredient lists to find amounts of saturated fat, sodium, and added sugars in the foods and beverages you choose. -Look for food and drink choices that are lower in saturated fat, sodium, and added sugar.Eating fewer calories from foods high in saturated fat and added sugars can help you manage your calories and prevent overweight and obesity. -Most of us eat too many foods that are high in saturated fat and added sugar.Eating foods with less sodium can reduce your risk of high blood pressure. |
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MyPlate recommended serving amounts are based on these 5 factors... |
1. Age 2. Gender 3. Height 4. Weight 5. Physical activity level |
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What are the 4 Basic Dietary Guidelines for Americans? |
1. Build a healthy plate 2.Cut back on foods high in solid fats, added sugars and salt 3.Eat the right amount of calories for you. 4.Be physically active your way. |
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Infant nutrition |
Nutritional needs are met through human milk or infant formula. |
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Early childhood (2-5 years old) nutrition |
Breakfast is especiallyimportant, and nutritious snacks help meet the child’s dailynutrients needs. |
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Middle Child hood (6-11 years old) nutrition |
Snack food may need to be monitored because consumption of sugary foods and empty foods increase during this stage. |
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Adolescence nutrition |
An increased need for calcium occurs due to rapid bone growth. Teens needs toincrease intake of food containing calcium (sesame seeds, chia seeds, darkleafy greens, oranges, quinoa, beans, broccoli, dried fruits, nuts and herbs,tofu, salmon, sardines ) |
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Young adulthood nutrition |
Eating a well-balanced diet and exercising regularly are good beginnings foryoung adults. Iron and calcium intake are very important. |
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Middle adulthood (40-65) nutrition |
Eat avariety of food, maintain a desirable weight, avoid too much fat andcholesterol, increase fiber intake, avoid too much sugar and sodium, exercise regularly,refrain from smoking and alcohol use and limit stress. |
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Older adulthood (over 65) nutrition) |
Ahealthy diet can help reduce some of the effects of ages. Vitamins B6, B12, C,D, E, and thiamin, calcium, iron and zinc are important. Regular exercise isneeded. |
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You should consume a variety of foods containing the 6 essential nutrients. What are they? PLEASE REMEMBER THAT YOU HAVE A SUPER DETAILED HANDOUT ON THE 6 ESSENTIAL NUTRIENTS IN YOUR GOOGLE CLASSROOM THAT YOU CAN ALSO REFER TO! |
1. Carbohydrates – nutrient needed by yourbody for your main source of energy. 2. Proteins – nutrient needed for growth,maintenance, and repair of tissues.
3. Fats – concentrated sources of energyfound in both animal and plant foods.
4. Vitamins – concentrated sources of energy found in both animal and plant foods. 5. Minerals – type of nutrient needed fora healthy body.
6. Water – carries nutrients needed toyour body cells and removes waste. |
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More on carbohydrates |
Basic information: Carbohydrates are nutrients needed by your body for your main source of energy. Additional, more detailed information: Simple carbohydrates: -Also called sugars and used as a quick source of energy. -Can occur naturally in foods such as fruit and milk, or sugars (table sugar) that are produced from plants and added to foods. Complex carbohydrates: -Found in foods that include starches and fiber. -Takes longer for your body to use as an energy source than sugars. -Example foods: potatoes, yams, lentils, dried beans, peas (good sources of starch). -Grains such as wheat, rice, corn. |
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More on proteins |
Basic information: Proteins are nutrients needed for growth, maintenance, and repair of tissues. Additional, more detailed information: -Your hair, skin, nails, muscles and blood all contain protein - protein is needed for growth, maintenance and repair of tissues. -Protein is needed to control body processes, such as bloodcirculation, breathing and digestion. -Meat, fish, poultry, cheese, eggs, milk, processed soy products, beans and peas, nuts and seeds are all good sources of proteins. -Complete proteins come from animal sources, and supply all of the amino acids your body needs. -Incomplete proteins come from plant sources, and supply some of the amino acids your body needs. |
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More on fats |
Basic information: Fats are concentrated sources of energy found in both animal and plant foods. Additional, more detailed information: -Fats supply more than twice as much energy that is supplied by the same amount of protein or carbohydrates. -Fats from animal sources are solid at room temperature, and called saturated fats. -Fats from plant sources are unsaturated fats and are liquid at room temperature (oils!). -Oils (plant source fats) are important to include in your eating because they provide essential nutrients that your body cannot produce, and keep your body functioning. -YOU NEED UNSATURATED (OIL) FATS. You DO NOT need saturated fats (you actually need to limit those!). -Saturated fats are found in foods such as butter, meats and cheeses. Too many can cause weight gain and health problems. |
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Items on a food label |
1. Serving size 2. Servings per container 3. Calories 4. Calories from fat 5. Carbohydrates 6. Fats 7. Proteins 8. Sodium 9. Vitamins and minerals 10. Ingreidents list |
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Federal laws require this information to appear on the labels of food products... |
1. Name and form of the food. This helps you understand what type of food you are buying. Example: if you need sliced pineapple, the form of the food listed on the package will help you make sure you're buying sliced pineapple instead of crushed pineapple) 2. Weight and contents 3. Name and address of the manufacturer, packer or distributor 4. Ingredients - On canned and packaged foods, these are required. They're listed by the the ingredient with the largest amount of weight first, and go in decreasing order. Must also include food additives - substances added to foods to improve the final product. 5. Allergens - Manufacturers are required to clearly state whether the food may contain any of the eight major allergens: milk, egg, fish, crustacean shellfish, tree nuts, peanuts, wheat, soybeans. |
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Additives |
Food additives are any substance added to a food to improve the final product. Include salt or sugar. Purposes for food additives: 1. To maintain or improve nutritional value - some foods (for example cereal) have added vitamins to make them more nutritious. 2. To maintain freshness - foods last longer on the shelf or in the refrigerator when certain additives are included. 3. To make foods more appealing/attractive - can make food more appetizing or colorful. 4. To help in processing or preparation - some additives affect texture or performance of food products. |
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What is serving size? |
The portion size a typical person would eat. |
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What are servings per container? |
This tells you how many portions the package contains. |
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What do I need to know about calories on a nutrition label? |
Calories per serving and calories from fat are both listed on nutrition labels. |
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What do nutrition labels tell me about nutrient amounts? |
Amounts per serving are given for certain nutrients. |
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What do nutrition labels tell me about percent of daily values? What are Daily Values anyway? |
Daily values (DV) are used on food labels to show you how food products fit into your overall diet. This is the area of the labelt hat shows you different percentages (based on a 2000 calorie diet) that you should be getting daily. |
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What does a nutrition label (Nutrition facts panel) help you do? |
Nutrition facts panels help you select healthful foods. |
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Understanding food labels links |
Quiz yourself and make sure you know food label info here: https://www.quia.com/quiz/681988.html?AP_rand=1863955019 Visit this link for an easy-to-understand guide: http://www.accessdata.fda.gov/videos/CFSAN/HWM/hwmsk01.cfm |
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Dates on food labels *We didn't really discuss this, but it is probably helpful to know... |
Freshness date - tells when a product should be used to ensure peak quality - usually found on baked goods. Pack date - tells you when a food was packaged - you can use it to decide which foods were packaged most recently. Often found on canned foods. Sell or pull date - indicates the last day a product should be sold. Usually they'll build in a few extra days so that you have time to eat them once you've bought them. Yogurt, ice cream, cold cuts (deli meat) are often labeled with pull dates. Expiration dates - dates when food is no longer flavorful, useful or safe.
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Kitchen safety and sanitation |
Below are the links to the two Google Slides shows that tell you all of the safety and sanitation information. PLEASE REVIEW THEM THERE! You can also get to them through my website, Family Focus tab! https://docs.google.com/presentation/d/1Ok7UJsvGf9TarEWfMqqfUvtdSApTtHe3rtWFB-rN4VA/edit#slide=id.p https://docs.google.com/presentation/d/1lk41G5CR9HUemjLHartjYmxlSmgtPlccJ7ZjgjkZZ5c/edit#slide=id.p |
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Make sure you know about the following kitchen safety hazards (PLEASE USE OUR SLIDES FROM CLASS)! |
1. Preventing falls 2. Preventing burns 3. Preventing fires 4. Preventing cuts 5. Preventing electric shock |
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How do I wash my hands properly? |
-Wash for 20 seconds or more with warm, soapy water and wear gloves to handle food if you have a cut or infection. -Wash your hands after using the bathroom. -Wash your hands any time you touch something else such as your hair, nose, refrigerator handle, telephone, oven knob, your pet, faucet handle. -Wash your hands before beginning to prepare a different food. -Wash your hands when you are done preparing food. |
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What are food contaminants? |
Contaminants are harmful substances that are introduced to foods. Can be physical, chemical or biological. |
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What are some examples of physical food contaminants? |
Hair, pieces of glass, bits of packaging. |
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What are some examples of chemical contaminants? |
Cleaning products or toxic materials such as mercury in fish. |
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What are some examples of biological food contaminants? |
A variety of small living organisms including bacteria, viruses, fungi or parasites. |
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What do contaminants do to food? |
Contaminants cause food to spoil or become unsafe. Some types of bacteria can cause food to go bad even when it is in the refrigerator. Foods contaminated with harmful bacteria can cause people to become sick. This is foodborne illness. |
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What is foodborne illness? What happens if I have foodborne illness? |
Foodborne illness is sickness caused by eating contaminated food. Foodborne illness are caused by different types of bacteria, viruses, parasites and fungi, and usually include vomiting, diarrhea, severe headaches, stomach cramps and fever. Foodborne illness can occur as quickly as 30 minutes after eating contaminated food or take weeks to appear. It can be fatal, but with proper sanitation and food handling it can easily be avoided. |
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What is cross-contamination? |
Cross-contamination is when bacteria is transferred to food by insects, people, rodents, pets, unclean utensils or other unsanitary objects. The bacteria can then be transferred to the people who eat the food. |
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What can help me prevent cross-contamination? |
Proper sanitation (making sure conditions are clean and healthy). This is especially important in food preparation. You need to keep utensils and work areas clean to prevent it. Personal cleanliness also plays a part in kitchen sanitation - always wash your hands with soap and warm water before handling foods, make sure to clean under your fingernails, if your hair is long, tie it back to keep it from falling into food, make sure your clothes are clean. |
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Temperature danger zone |
Bacteria multiply quickly at temperatures between 40 and 140F. Foods should also not be left out for longer than 2 hours. |
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What do I need to remember when trying to keep food surfaces and utensils safe and sanitary? |
-Wash counters, knives, dishes and cutting boards with hot, soapy water before and after each food you prepare. -Produce (fruits and vegetables) need to be washed before preparing, including the rinds (outsides) of watermelons and banana skins. -Can lids should be washed before opening cans. -Thermometers should be washed between each use. -Tasting spoons should be washed each time you sample your food (or you could just use a clean one). |
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What do I need to remember when keeping cutting boards safe and sanitary in the kitchen? |
-Use a clean cutting board for food preparation. -When possible, use one cutting board for produce and a different one for raw meat, poultry and fish. -The proper way to completely sanitize a cutting board is a mixture of one tablespoon of unscented, liquid chlorine bleach in one gallon of water. have deep, hard to clean cracks or grooves. |
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What are some general things to remember when being sanitary in the kitchen? |
-Sponges and dishcloths are magnets for bacteria and she changed or sanitized daily. -After cleaning,ps and handles of appliances. -After cleaning, sanitize sinks and faucet handles. -Keep books, purses, backpacks, cell phones off of food surfaces. -Direct sneezes and coughs away from foods. |
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What do I need to remember when food shopping to keep food safe? |
-Do not buy damaged food packages - bacteria can get into it (check cans, boxes, bags). -Avoid buying frozen foods that have thawed in the display case. -Buy eggs with clean, uncracked shells. -Make sure packages are not open. -Check pull dates and expiration dates. -Keep raw meat, poultry fish, and eggs apart from other foods in your shopping cart and fridge. -Put refrigerated and frozen foods in your shopping cart last. |
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What are examples of large kitchen appliances? *If you have no idea what some of these things are, please take the time to Google/Google Image them. |
-Refrigerator -Freezer -Cooktop/range -Conventional oven -Microwave oven -Automatic dishwasher |
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What are some examples of small kitchen appliances? *If you have no idea what some of these things are, please take the time to Google/Google Image them. |
a. electric skillets b.toasters c.blenders d.food processors e.slow cookers f. f. popcorn poppers |
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What do I need to know about pots, pans, and kitchen utensils (tools)? |
You need to know that it is ALL ON THE CLASS WEBSITE! Please take time to review the Slides below (they're formatted like flashcards): https://docs.google.com/presentation/d/1tblsCk44q_DZo54z0Mdaz1_Tx_fcdYfBaRRkHawQiyY/edit#slide=id.p |
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What are the parts of a recipe? |
1. Ingredients 2. Amountof each ingredient 3. Directions(mixing, cooking, or preparing) 4. Cookingtime 5. Numberof servings(yield)s |
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What is a recipe? |
A recipe is a set of instructions used to prepare a food product. You need to understand how to read and use recipes BEFORE you cook. |
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What are ingredients in a recipe? |
Ingredients are food items needed to make a certain food product. On a recipe, the list of ingredients will also tell you the amount of each ingredient needed to prepare the recipe properly. |
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What do the directions do on a recipe? |
The directions will tell you how the ingredients are combined to produce the desired dish. |
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Oven temperature and length of cooking time |
These tell you how long and at what temperature to cook your recipe. |
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What are some tips for using recipes? |
-Read the recipe carefully and completely before byou begin cooking. Make sure you understand all of the cooking term. -Make sure you have all of the ingredients listed and enough of them. -Locate the equipment you will need. -Make sure you have enough time to prepare the food product. -Check the yield - you may need more or less of a food that the recipe makes and need to adjust it. -Gather all of your ingredients and utensils/tools needed. It will be easier to work if you have everything within reach. -Preheat the oven if the recipe requires it. -Follow directions, measure correctly, mix according to the recipe, use correct pan sizes. |
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How do I measure dry ingredients? |
-Use dry measuring cups for dry ingredients (sugar, flour as examples). -Fill the measuring cup or spoon to overflowing. Then, level it off with a small spatula or straight edge of a knife. -Most dry ingredients should NOT be packed down - brown sugar is one of the exceptions. |
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How do I measure liquid ingredients? |
-Use liquid measuring cups. -Place the liquid measuring cup on a dry, flat, level surface before pouring the liquid. -Check it at eye level. |
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Cooking abbreviations Wake County wants you to know... |
1. F.g= few grains 2. t.ot tsp. = teaspoon 3. T.or Tbsp. = tablespoon 4. c.= cup 5. pt.= pint 6. oz.= ounce 7. qt.= quart 8. gal.= gallon 9. lb.= pound 10. F = degreesFahrenheit 11. C = degreesCelsius- |
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tsp. or t. |
teaspoon (the smaller one) |
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Tbsp. or T. |
tablespoon (the bigger one) |
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c. or C. |
cup |
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pt. |
pint |
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qt. |
quart |
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gal. |
gallon |
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oz. |
ounce |
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lb. or # |
pound |
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Bake |
Food is surrounded by hot air (dry heat) in an oven. |
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Boil |
The county says: Heata liquid on a cook top at a high temperature. Bubbles should constantly riseand break surface. Ms. Thomson adds: Food is placed in liquid that is heated to the highest temperature possible. Boiling liquid has rapidly forming, large bubbles. |
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Braise |
The county says: Cooking technique that combines browning and simmering, Brown food in a small amount of fat. Then, add a little liquid and simmer in a uncovered container. Ms. Thomson adds: Periodically moistening food with liquid as it cooks. The liquid may be pan drippings or a sauce. Braising can be performed with a brush, baster or spoon. Meats, such as roasts and spareribs, are basted to keep them moist. |
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Broil |
The county says: Cook by direct heat by placing food under theheat source. Ms. Thomson adds: Food is placed under a direct flame or heat source. Food is placed on a rack to allow fat to drip away and is turned so both sides are exposed to the heat surface. |
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Brown |
Cook in fat until surface offood turns brown. |
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Cook |
Prepare food for eating usingheat |
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Deep fry |
The county says: Cook in enough hot fat tocover the food. Ms. Thomson adds: Food is fully covered in hot fat. Item may be coated in breading or batter before frying. |
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Dry heat cooking |
To cook foods without liquids |
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Fry |
To cook in fat or oil in a pan. |
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Grill |
The county says: Cook by direct heat by placing the food over the heat sources. Heat source can be gas, electric, charcoal or wood. Ms. Thomson adds: Food is placed above a heat source on a grate. Fat drips off and is lost. |
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Moist-heat cooking |
To cook food by adding water or other liquids (usually stovetop - for example, boiling). |
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Pan fry |
To cook in enough hot fat to coverthe food half way (frying pan or skillet, not a deep fryer). |
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Poach |
The county says: To cook in liquid at a low temperature. Ms. Thomson adds: Food is placed in liquid that is heated just to the temperature where it barely moves, and small bubbles occasionally form. Used with delicate foods such as eggs or fish. |
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Roast |
The county says: Cook uncovered in an oven without liquid. Ms. Thomson adds: Similar to baking, food is surrounded by hot air in an oven using a shallow pan. |
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Simmer |
The county says: To cook in liquid at a temperature just below boiling. Bubbles from only along the edges of the pan and do not break the surface. Ms. Thomson adds: Food is placed in liquid that is heated to slightly below boiling temperature. The liquid moves steadily and bubbles form constantly. |
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Steam |
The county says: Cook in covered container on a rack above liquid that is boiling. Ms. Thomson adds: Food is placed on a rack and surrounded by vapor created from boiling liquid. So, basically the same meaning! Woohoo! |
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Stew |
To cook in enough liquid foringredients to float freely. |
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Stir-fry |
To cook evenly cut pieces offood in a small amount of fat, stirring frequently. |
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What types of grains are healthful? |
Whole grains, whole wheat, less-processed (rolled oats vs instant oatmeal) |
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What types of vegetables should I look for? |
-Fresh in season or frozen -Canned labeled low sodium |
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What types of fruits should I look for? |
-Fresh in season or frozen -Cans labeled no added sugar, packed in water |
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What types of dairy should I look for? |
-Lowfat, fat free milk products or soy, rice, almond milks - Cheeseslower in fat (parmesan or feta) |
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What types of protein should I look for? |
-Cuts of meats that include round or loin -Groundbeef, turkey or chicken that is labeled 90% (or greater) lean -Skinlesspoultry cuts -Seafood such as salmon, cod, trout, herring - Beans,peas, lentils or tofu as a replacement for meat/poultry -Nuts and seeds as a replacement for poultry |
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What types of oils should I look for? |
Olive or grape seed oil |
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What types of sugars should I look for? |
Look for naturally occurring sugars - honey, agave, maple syrup |
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Measuring equivalents (I would be surprised if you're tested on this, but I'm including it just in case). |
MeasuringEquivalents Dryand liquid 3teaspoons = 1 tablespoon 4 tablespoons = ¼ cup 8tablespoons = ½ cup 12tablespoons = ¾ cups 16tablespoons = 1 cup fewgrains, dash, or pinch = less than 1/8 teaspoon Liquidmeasures 2 tablespoons = 1 fluid ounce 1cup = 8 fluid ounces 2cups = 16 fluid ounces = 1 pint 4cups = 32 fluid ounces = 1 quart 2pints = 1 quart 4quarts = 1 gallon DryMeasures 16ounces = 1 pound 8quarts = 1 peck 4pecks = 1 bushel |
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Chop |
The county says: Cut into small pieces using a sharp knife, food processor or blender. Ms. Thomson adds: To cut food into small, uneven pieces that are not uniform (the same) in shape. Cut the food into small pieces if the recipe calls for a finely chopped ingredient. Cut the food into bigger pieces if the recipe calls for a coarsely chopped ingredient. |
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Core |
The county says: Remove the center, or core, of afood using a sharp knife or coring tool. Ms. Thomson adds: To remove the center, inedible area of a fruit. Apples, pears, peaches and pineapple may be cored before serving. |
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Cube |
The county says: Cut into small, even cubes using a sharp knife. Ms. Thomson adds: To cut food into uniform box shapes about 1/2 to 1 inch in size. Meats and potatoes are often cubed for adding to soups and stews. |
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Grate |
The county says: Rub a food back and forthagainst a grater to get very small pieces. Ms. Thomson adds: To cut food into very fine pieces by rubbing it across a rough surface. Cheese is often grated before it is sprinkled on foods. |
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Mince |
The county says: Cut into very small pieces witha sharp knife or kitchen shears. Ms. Thomson adds: To cut or chop food into VERY TINY pieces using a knife or scissors. Parsley and onions are often minced. Mincing helps spread their flavors through a food without overpowering the food with large pieces. |
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Pare or peel |
The county says: Remove the skin or a foodusing a paring knife or vegetable peeler. Peel fruits like oranges and bananasby hand. Ms. Thomson adds: Pare is to remove the skin or thin outer covering of a food using a knife or peeler. Apples and potatoes are often pared to keep their skins from interfering with the texture of foods. Peel is to remove the skin or outer covering of a food. Peel and pare are often used to mean the same thing, but peeling is usually done by hand.
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Slice |
The county says: Cut food into pieces using a knife or food processor. Slice vegetable before cooking. Slice bread and meat before cooking. Ms. Thomson adds: Use a knife to cut foods into flat pieces with even widths. Your recipe should tell you how thick to cut slices. Vegetables are often sliced before cooking, while bread and meast are sliced after cooking. |
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Blend |
The county says: Mix slowly Ms. Thomson adds: To stir ingredients so they are completely combined, but not beaten. Liquid ingredients are blended with dry ingredients in recipes such as muffins. |
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Beat |
The county says: Mix fast bringing the contents to the top of the bowl and back down again (spoons, rotary beaters, or electric mixers are used for beating). Ms. Thomson adds: To mix ingredients with a fast up and over motion bringing the contents to the top of the bowl and then down again. Beating is done with a spoon, rotary beater or electric mixer. Eggs are beaten when making scrambled eggs. Again, pretty close! :) |
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Combine |
The county says: Mix two or more ingredientstogether using a spoonore cooking. Ms. Thomson adds: To mix two or more ingredients together. Several dry ingredients may be combined before mixing with liquid ingredients. |
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Fold |
The county says: Mix a light, airy substance witha more solid substance by folding the two together with a rubber spatula body. Ms. Thomson adds: To gently mix a light, airy ingredient with a heavier ingredient using a scraper in a circular motion. Mixing is done gently and slowly to maintain the airy quality. |
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Cream |
The county says: Beat a mixture until is it lightand fluffy using a spoon or electric mixer. Ms. Thomson adds: Beating fat and sugar to add air and create a soft, smooth mixture. |
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Stir |
The county says: Mix in a circular motion using aspoon. Ms. Thomson adds: Using a spoon, scraper or whisk in a circular motion to mix ingredients. Be sure to stir around the outside of the bowl or pan as well as in the center. |
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Cut in |
The county says: Mix solid shortening into aflour mixture using two knifes or a pastry blender to cut through theshortening. Ms. Thomson adds: To combine fat with a dry ingredient using knives or a pastry blender. Fat should be roughly pea-size pieces when finished. Solid shortening needs to be cut into a flour mixture when making biscuits or gravy (butter might be an example of the solid shortening here). |
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Whip |
The county says: Beat quickly using a wire whiskor rotary beater or add air to one or more ingredients. Ms. Thomson adds: Use the same up and over motion used in beating, but much faster using a wire whisk, rotary blender or electric mixer. The mixture expands due to the added air. Whipping cream is whipped to change the liquid cream to foam, for example. |
