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What fields are required on www.choosemyplate.gov to get an individualized plan?
age, gender, physical activity level
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What fields are optional on choosemyplate.gov to get an individualized plan?
height and weight
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Name the major groups in choosemyplate
Grain, vegetables, fruits, protein foods, dairy
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What main nutrients do you get from grains?
- #1 source of energy
- carbohydrates
- fiber
- provide incomplete proteins
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What main nutrients do you get from vegetables?
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What main nutrients do you get from fruits?
vitamins, minerals, fiber, and carbohydrates
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What main nutrients do you get from protein foods?
- build and repair muscle tissue
- iron
- vitamin B
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What main nutrients do you get from dairy?
- minerals (calcium, phosphorus)
- protein
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Name three things you find on food labels
- serving sizes
- ingredients
- nutrition facts
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What is unit price?
price per unit/ounce (helps to find the better deals)
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What is an advantage and disadvantage to grocery shopping at a big box store?
- Think Target/Walmart
- Disadvantages: time consuming, fewer selection of meat, produce, limited customer service
- Advantages: good prices
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What is an advantage and disadvantage to shopping at a grocery store?
- Advantages: quick in and out, store brands, rewards cards, weekly ads, customer service, better selection of meat and produce
- Disadvantages: higher prices
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What is an advantage and disadvantage to grocery shopping at a warehouse club?
- think Costco
- Advantages: customers buy bulk, range of services (tires, large appliances, furniture, food)
- Disadvantage: bulk items you can't use before they go bad.
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Give 3 tips for wise grocery shopping
- eye level - the sugar stuff for impulse purchases
- lower cost foods, fresh on periphery
- aisles - processed foods
- have a list
- go through the store backwards
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What is a loss leader?
Item that a store is willing to sell at a lower price to get you in the store
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How many teaspoons in a tablespoons?
3 tsp = 1 Tbs
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How do you half an egg?
2 Tbs beaten egg
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How many cups in a gallon?
16 cups
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What things would you take into consideration when evaluating a meal?
color, texture, size and shape, flavor, temperature, preparation method, nutritional variety, heavy/light
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What is an ingredient that is measured by scooping and leveling?
- granules - scoop into the dry measuring cup and level off
- ex. baking powder, salt, sugar, etc.
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Name an ingredient that is measured by spooning and leveling
- POWDERS - spoon into the dry measuring cup and level off (so as to not overpack)
- ex. flour, powdered sugar
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What can happen if you don't plan a time schedule for cooking?
May not all be done at the same time/in time
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What is the danger zone?
40-140 degrees Fahrenheit
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How long can food be left out of the refrigerator?
- Inside your house: 1-2 hours
- Outside: 1 hour
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How long is our food supply cart allowed to be out of the refrigerator in lab?
30 minutes
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When might you buy packaged foods instead of preparing the food?
faster and easier
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Jobs of the manager in lab
- completes lab sheet, timeline and recipes
- major cooking
- completes unit duty
- gets clean linens and puts the used linens in laundry
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Job duties of the assistant manager in lab
- get supplies from table
- helps cook
- sweeps floor
- dries and puts away dishes
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Job of the aide in lab
- helps cook
- sets table
- takes out trash
- washes dishes and wipes out sinks
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Name one use for a metal spatula
- level off dry ingredients in a cup
- frosting cakes
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Name one use for a silicone spatula
- scoop out thick liquids (such as batter or honey)
- folding
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Name a use for a whisk
- blend ingredients together (such as sauces or eggs)
- folding
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Give a use for the kitchenaid (each attachment)
- paddle - mixing batters and thin dough
- wire whip - mixing liquids
- dough hook - thick dough
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Give a use for your food chopper
- dicing onions
- chopping nuts
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Name an item you might cut with a paring knife
- peeling vegetables and fruits
- used for precise cutting - cutting citrus membranes
- stemming strawberries
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Name an item you might cut with a chef's knife
chopping carrots, potatoes, etc.
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What tool do you use to measure honey?
glass liquid measuring cup
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What is a common cause of salmonella?
contamination - found primarily in protein foods such as pork, poultry, and eggs.
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What is a common cause of e coli?
poor sanitation - linked to eating uncooked meat, raw milk, unpasteurized juices, and contaminated leafy greens
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What is a common cause of botulism?
- Canned things - problem occurs when foods contaminated with C. botulinum are not heat processed adequately to kill the spores prior to anaerobic storage for period of time
- Because these bacteria can survive nicely in an oxygen-free environment, some canned products may be subject to toxin production.
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How do microwave ovens work?
vibrating and heating the molecules
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What is standing time?
Used in food preparation to denote an interval time when the food is left standing - still cooking
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Name two microwave safe materials
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Name two materials that shouldn't go in the microwave
- metal
- one-time use plastic containers
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How does convection heat work?
- Transfer of heat through a system by movement of currents of heated air, water, or other liquid.
- ex. oven with fan, boiling water
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How does radiation heat work?
- Transfer of energy directly from the source to the food being heated.
- ex. roasting
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How does conduction heat work?
- Transfer of heat to a material that is cooking the food.
- ex. frying pan.
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What equipment do you need to can meat?
Pressure canner - low acid foods
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What precautions do you need to take when canning jam?
Make sure the jar seals and that you use clean jars
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List the order in which dishes are properly washed
- Wash the lightest soiled items first
- Usually include glasses, cups, and flatware - washing these items keeps your water fresher and ready to tackle bigger jobs.
- Wash plates, bowls, and serving dishes
- pans and heavily soiled items - reserve until the end of the washing process
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Why can sponges be a breeding ground for bacteria?
high moisture, a lot of nutrients - also forget to be cleaned
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Why can't you use any oil for frying?
Can't use extra virgin olive oil for frying because it has too low a smoke point.
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What is a good fat for biscuits?
- shortening - they can be split apart easily and remain separated
- fats in biscuit - usually solid
- fats in muffins - usually liquid
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Can you use any type of margarine for baking?
No, because of the high water content
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What are the vegetable categories?
- bulbs - onions
- roots - carrots
- tuber - potatoes
- leaves/stems - broccoli
- fruits - tomatoes
- seeds - legumes and beans
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What are the fruit categories?
- berries - strawberries
- citrus - oranges
- drupes - peaches
- grapes
- melons - muskmelons, cantelopes
- pomes - apples
- tropical and subtropical - pineapple
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Why is it important to cook vegetables in little water and/or for short time periods?
- to maintain the nutrient content - retaining water-soluble vitamins
- helps maintain texture and color
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Give a couple of guidelines for selecting fresh fruits and vegetables
- color - natural color should be deep and rich
- firm - look for bruising
- shape - check if fully developed
- aroma - should smell like it tastes
- weight - fresh fruits are heavier
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Give a guideline for cooking with dairy products
- Avoid high temperatures
- keep the heating period as short as possible
- stir constantly
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What could you use as a substitution for oil in a recipe?
applesauce, any fruit/vegetable puree
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Which cholesterol is a good one?
HDL
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How can you reduce bad cholesterol (LDL)
- choose the right fats
- manounsaturated fats in oils
- unsaturated fat - liquid at room temperature
- omega-3 fatty acids - unsaturated fats
- choose a vegetable oil when cooking
- choose leaner meats and low-fat dairy
- limit processed and fried foods
- include fish, nuts, seeds, avocados
- exercise
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Which form of vegatarianism is the most restrictive?
vegan - plan products only
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Why do some people choose to be vegetarian?
animal welfare, improve their overall health, environmental concerns, asserting independence through foods, commonality with friends
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What is a complete protein?
- a source of protein that contains an adequate proportion of all nine essential amino acids necessary for the dietary needs of people
- ex. meat, fish, poultry, egg, cheese, yogurt, and milk
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What is an incomplete protein?
- any protein that lacks one or more essential amino acids in correct proportions
- ex. grains, nuts, beans, seeds, peas, corn
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Name an appropriate method for preparing a less tender cut of meat
- long, slow cooking provided by moist heat methods is preferred
- ex. braising
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What affects the tenderness of meat?
- how much use that muscle had on the animal
- ex. tenderloin receives almost no exercise
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What is butter made of?
saturated fat - 80% made from cream
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What is hydrogenation?
Process of adding hydrogen to polyunsaturated fatty acids to change oils into solids
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What is pasteurization?
Heat treatment to kill disease-producing microorganisms in milk
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What is homogenization?
A technique where heated milk is forced through tiny apertures, pressurized. It forces the fat globules to break into droplets so small that they stay suspended and distributed evenly.
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What fat will give you a firmer cookie? Margarine, shortening, or butter?
- Shortening - they will hold their shape and flow less readily
- you can use 1/2 shortening and 1/2 butter for firmer cookies
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