Food and Nutrition IFood and Nutrition I

State Test ReviewState Test Review

Kitchen EquipmentKitchen Equipment

Bread knifeBread knife– Serrated edge for cutting breadSerrated edge for cutting bread

ColanderColander– Drains liquids; has larger holes than a strainerDrains liquids; has larger holes than a strainer

Cutting boardCutting board– Protects counter when cutting and chopping Protects counter when cutting and chopping

foodsfoods– For proper sanitation should be plastic instead For proper sanitation should be plastic instead

of woodof wood French/chef’s knifeFrench/chef’s knife

– Large triangular blade, wide at handle and Large triangular blade, wide at handle and narrow at the tipnarrow at the tip

– Used for slicing, cutting, chopping and dicingUsed for slicing, cutting, chopping and dicing

Glass baking dishGlass baking dish– Reduce temperature in oven 25 degreesReduce temperature in oven 25 degrees

LadleLadle– Small bowl at the end of a long handleSmall bowl at the end of a long handle– Used for dipping hot liquid from a panUsed for dipping hot liquid from a pan

Meat thermometerMeat thermometer– Measures internal temperature of meat and Measures internal temperature of meat and

poultrypoultry Oven thermometerOven thermometer

– Measures internal temperature of ovensMeasures internal temperature of ovens Pancake turnerPancake turner

– Used to lift and turn flat foods such as Used to lift and turn flat foods such as hamburgers and pancakeshamburgers and pancakes

Pastry blenderPastry blender– To cut in shorteningTo cut in shortening

Paring knifeParing knife– To cut or peel small food itemsTo cut or peel small food items

Refrigerator/freezer thermometerRefrigerator/freezer thermometer– Used to measure internal temperature of Used to measure internal temperature of

refrigerator/freezerrefrigerator/freezer Rubber scrapperRubber scrapper

– Has a rubber end Has a rubber end – Used to scrape out food from bowls, Used to scrape out food from bowls,

measuring cups, etc.measuring cups, etc. Slotted spoonSlotted spoon

– Spoon with holesSpoon with holes– Used to take solids out of liquidsUsed to take solids out of liquids

Straight edge/metal spatulaStraight edge/metal spatula– Long flat spatula with a straight edgeLong flat spatula with a straight edge– Used for leveling and frosting cakesUsed for leveling and frosting cakes

StrainerStrainer– Wire mesh that separates liquid from Wire mesh that separates liquid from

foodfood– Usually has small sine holesUsually has small sine holes

TongsTongs– Used to grip and lift hot foodsUsed to grip and lift hot foods

Vegetable peelerVegetable peeler– A tool used to take off the outer A tool used to take off the outer

surface of vegetables and fruitsurface of vegetables and fruit Wire whisk/whipWire whisk/whip

– Used for blending, mixing, stirring, Used for blending, mixing, stirring, beating and whipping milk and eggsbeating and whipping milk and eggs

MicrowaveMicrowave

– Microwaves are attracted to what type of Microwaves are attracted to what type of food?food? FatFat SugarSugar Water moleculesWater molecules

– Microwave safe containers include:Microwave safe containers include: Plastic, paper, glassPlastic, paper, glass

– Define Standing Time:Define Standing Time: Foods continue to cook when removed Foods continue to cook when removed

from the microwavefrom the microwave– What increases cooking and standing time?What increases cooking and standing time?

Quantity and volumeQuantity and volume

For best results when cooking in a For best results when cooking in a microwave remember too:microwave remember too:

A. Stir and rotate food for even cookingA. Stir and rotate food for even cookingB. Covering foods holds moisture inB. Covering foods holds moisture inC. Cook in round/ring container for even C. Cook in round/ring container for even cookingcooking

To prevent burns from microwavesTo prevent burns from microwavesA. Lift cover or plastic away from youA. Lift cover or plastic away from youB. Piercing items can prevent exploding or B. Piercing items can prevent exploding or

splattering splattering C. Cover with plastic wrap, paper towels, wax C. Cover with plastic wrap, paper towels, wax paper or paper or

lid.lid.

Safety Guidelines and Safe Work Safety Guidelines and Safe Work HabitsHabits

Electrical appliances:Electrical appliances:– Use dry hands, stand on dry floor, keep away from Use dry hands, stand on dry floor, keep away from

waterwater Knives:Knives:

– Dull knives are more dangerous and less efficientDull knives are more dangerous and less efficient Grease Fires:Grease Fires:

– Cover with lid, baking soda or salt, Cover with lid, baking soda or salt, – Avoid flour or sugarAvoid flour or sugar

Poisonings and contamination:Poisonings and contamination:– Do not mix chlorine with ammonia productsDo not mix chlorine with ammonia products– Store cleaning supplies away from foodsStore cleaning supplies away from foods

Burns:Burns:– Lift lids on hot foods away from youLift lids on hot foods away from you– Saucepan handles point away from the front of the Saucepan handles point away from the front of the

rangerange Falls:Falls:

– Clean spills immediately to avoid fallsClean spills immediately to avoid falls– Use stepping stool to reach items in high Use stepping stool to reach items in high

cupboardscupboards

First AidFirst Aid

Cuts and BurnsCuts and Burns

1. Severely bleeding – apply direct pressure1. Severely bleeding – apply direct pressure

2. first-degree burn – place under cold, 2. first-degree burn – place under cold,

running waterrunning water Electrical ShockElectrical Shock

1. Use dry hands to disconnect power source1. Use dry hands to disconnect power source

2. disconnect power source before 2. disconnect power source before approaching approaching

injured personinjured person

Sanitation StandardsSanitation Standards

Hand Washing:Hand Washing:– Wash with soap & water 20 minutes minimumWash with soap & water 20 minutes minimum– Wash after sneezing, using the restroom, coughing or Wash after sneezing, using the restroom, coughing or

touching the face, and touching raw meattouching the face, and touching raw meat– Wear gloves when cut on hand or open sores are presentWear gloves when cut on hand or open sores are present

Work Surfaces:Work Surfaces:– Disinfect work surfaces with disinfectantDisinfect work surfaces with disinfectant

ClothingClothing– Change dirty aprons oftenChange dirty aprons often

Tasting FoodsTasting Foods– Use clean spoon and use only onceUse clean spoon and use only once

Pests and insectsPests and insects– Avid crumbs or spillsAvid crumbs or spills -keep staples in -keep staples in

airtight containerairtight container– Dispose of garbage properlyDispose of garbage properly

Dish Washing OrderDish Washing Order– Rinse and scrape firstRinse and scrape first - glassware before silverware- glassware before silverware– Wash pots and pans lastWash pots and pans last

Food-Borne Illness:Food-Borne Illness:

Result from eating contaminated foods Result from eating contaminated foods containing poisonous toxinscontaining poisonous toxins

General conditions for bacteria General conditions for bacteria growth:growth:– Warmth, contaminated foods containing Warmth, contaminated foods containing

poisonous toxins.poisonous toxins.

Food with food-borne illness:Food with food-borne illness:– Not always off-odor or off-flavorNot always off-odor or off-flavor– Often look and smell normalOften look and smell normal

Types Types Botulism:Botulism:

– Improperly canned foodsImproperly canned foods– High in low-acid foodsHigh in low-acid foods

E-coli:E-coli:– Bacteria from air from soil, fecal matter, Bacteria from air from soil, fecal matter,

undercooked ground beefundercooked ground beef Hepatitis:Hepatitis:

– Toxin from fecal bacteria transferred by human Toxin from fecal bacteria transferred by human contact through improper hand washingcontact through improper hand washing

Salmonella:Salmonella:– Found in fresh poultry and raw eggsFound in fresh poultry and raw eggs

Staphylococci:Staphylococci:– Spread through human mucus contact through Spread through human mucus contact through

food sourcesfood sources

PreventionPrevention

Preparation:Preparation:– Proper hand washingProper hand washing– Washing cutting boards with soap and Washing cutting boards with soap and

hot waterhot water StorageStorage

– Store raw meat, poultry in refrigerator Store raw meat, poultry in refrigerator so they do not drip or touch other foodsso they do not drip or touch other foods

– Never place cooked food on plates that Never place cooked food on plates that held raw foodheld raw food

Temperature ZonesTemperature Zones Danger zone:Danger zone:

– Between 40-140 degrees F.Between 40-140 degrees F.– Keep hot foods hot, and cold foods coldKeep hot foods hot, and cold foods cold– Foods should not be left at danger zone for more than Foods should not be left at danger zone for more than

2 hours2 hours Cooking:Cooking:

– Cook to proper temperaturesCook to proper temperatures Ground meat to 160 degreesGround meat to 160 degrees Egg yolks and whites cooked until firmEgg yolks and whites cooked until firm

Cooling foods:Cooling foods:– Place food in shallow dishes and refrigerate Place food in shallow dishes and refrigerate

immediatelyimmediately Reheating foods:Reheating foods:

– Bring sauces, soups, to a boil when reheating; heat Bring sauces, soups, to a boil when reheating; heat other leftovers to 165 degreesother leftovers to 165 degrees

Thawing Foods:Thawing Foods:– Refrigerator is the safest way to thaw foodRefrigerator is the safest way to thaw food

ABBREVIATIONSABBREVIATIONS

Tablespoon = T, Tbs, Tablespoon = T, Tbs, oror

Tbsp.Tbsp. Teaspoon = t. or tspTeaspoon = t. or tsp Gallons = gal.Gallons = gal. Pound = lb. or #Pound = lb. or # Cup = c.Cup = c. Quart = qt.Quart = qt. Ounce = oz.Ounce = oz.

Pint = pt.Pint = pt. Temperature = temp.Temperature = temp. Minute = min.Minute = min. Calorie = cal.Calorie = cal. Hour = hr.Hour = hr.

EQUIVALENTS EQUIVALENTS

3t = 1 T3t = 1 T 4T = ¼ cup4T = ¼ cup 2 c = 1 pt2 c = 1 pt 4 qt = 1 gal4 qt = 1 gal 16 c = 1 gal16 c = 1 gal 1/8 c = 2 T1/8 c = 2 T 4 c = 1 qt4 c = 1 qt 2 pt = 1 qt2 pt = 1 qt

1/3 c = 5 1/3 T1/3 c = 5 1/3 T ½ c = 8 T½ c = 8 T 1 c = 16 T1 c = 16 T ¾ c = 12 T¾ c = 12 T 60 min = 1 hr60 min = 1 hr 8 fl oz = 1 c8 fl oz = 1 c ½ c = 1 cube ½ c = 1 cube

butterbutter

DOUBLING AND CUTTING DOUBLING AND CUTTING RECIPESRECIPES

Cooking temperature remains the Cooking temperature remains the samesame

The amount of ingredients changesThe amount of ingredients changes Length of cooking time changesLength of cooking time changes Size of pan will be affectedSize of pan will be affected

Double and HalvingDouble and Halving

Half 1 qt = 2 cupsHalf 1 qt = 2 cups Half 2/3 c = 1/3 Half 2/3 c = 1/3

cupcup Half 1 1/3 c = 2/3 Half 1 1/3 c = 2/3

cupcup Half 1 T = 1 ½ tspHalf 1 T = 1 ½ tsp

Double ¼ c = ½ Double ¼ c = ½ cupcup

Double ¾c = 1 ½ Double ¾c = 1 ½ cupscups

Double 2 T = ¼ Double 2 T = ¼ cupcup

Double 1/3 c = 2/3 Double 1/3 c = 2/3 cupcup

MEASURING TECHNIQUESMEASURING TECHNIQUES

Measuring flour (or a dry ingredient):Measuring flour (or a dry ingredient):– Spoon flour into cup and level offSpoon flour into cup and level off

Measuring brown sugar:Measuring brown sugar:– Pack sugar firmly into cupPack sugar firmly into cup

Measuring liquids:Measuring liquids:– Use clear cup, on flat surface, at eye levelUse clear cup, on flat surface, at eye level

Measure ¾ cup:Measure ¾ cup:– ½ cup + ¼ cup½ cup + ¼ cup - 1/4c + 1/4c + 1/4c- 1/4c + 1/4c + 1/4c

Measure 1/8 cup:Measure 1/8 cup:– Use 2 TUse 2 T

Avoid _Avoid _tappingtapping__ or ___ or _PackingPacking_ flour into _ flour into measuring cupmeasuring cup

Give an example of using the most efficient tool.Give an example of using the most efficient tool.– Using ¼ cup rather than 4 TbsUsing ¼ cup rather than 4 Tbs

Food Preparation Terms:Food Preparation Terms:

Chop:Chop: Cut into small pieces Cut into small piecesCream:Cream: to work sugar and fat together until to work sugar and fat together until

the mixture to soft and fluffythe mixture to soft and fluffyCut in:Cut in: to cut fat into flour with a pastry to cut fat into flour with a pastry

blender or two knivesblender or two knivesDice:Dice: to cut into very small cubes to cut into very small cubesFlour:Flour: to sprinkle or coat with a powdered to sprinkle or coat with a powdered

substance, often with crumbs or substance, often with crumbs or seasoningsseasonings

Fold in:Fold in: to mix ingredients by gently to mix ingredients by gently turning one part over anotherturning one part over another

Grate:Grate: to finely divide food in various sizes to finely divide food in various sizes by rubbing in on surface with sharp by rubbing in on surface with sharp projectionsprojections

Knead:Knead: to work dough to further mix the to work dough to further mix the ingredients and develop the gluteningredients and develop the gluten

Mince:Mince: to cut or chop food as finely as to cut or chop food as finely as possiblepossible

Peel:Peel: to remove or strip off the skin or rind to remove or strip off the skin or rind of some fruits and vegetablesof some fruits and vegetables

Sauté:Sauté: to brown or cook foods with a small to brown or cook foods with a small amount of fat using low to medium heatamount of fat using low to medium heat

Simmer:Simmer: to cook just below the boiling point to cook just below the boiling point

Steam:Steam: to cook by the vapor produced to cook by the vapor produced when water is heated to the boiling pointwhen water is heated to the boiling point

Whip:Whip: to beat rapidly to introduce air to beat rapidly to introduce air bubbles into foodbubbles into food

DIETARY GUIDELINESDIETARY GUIDELINES Aim for fitnessAim for fitness

– Aim for a healthy weightAim for a healthy weight– Be physically active each dayBe physically active each day

Build a healthy baseBuild a healthy base– Let the pyramid guide your food choiceLet the pyramid guide your food choice– Choose a variety of grains dailyChoose a variety of grains daily– Choose a variety of fruits and vegetables dailyChoose a variety of fruits and vegetables daily– Keep food sage to eatKeep food sage to eat

Choose sensiblyChoose sensibly– Choose a diet that is low in saturated fat and Choose a diet that is low in saturated fat and

cholesterolcholesterol– Choose beverages and foods low in sugarChoose beverages and foods low in sugar– Choose and prepare foods with less saltChoose and prepare foods with less salt– If you drink alcoholic beverages, do so in If you drink alcoholic beverages, do so in

moderationmoderation

Function and ImplementationFunction and Implementationof Food Guide Pyramidof Food Guide Pyramid

Improves general healthImproves general health Grouped according to nutrientsGrouped according to nutrients Groups cannot replace one anotherGroups cannot replace one another Food diagram = fats are small circleFood diagram = fats are small circle

Circle are sugarCircle are sugar Calories are according to age, Calories are according to age,

gender, body size, and activity levelgender, body size, and activity level

Dietary Intake goals:Dietary Intake goals:

Carbohydrates:Carbohydrates:

55-60% total daily calorie intake55-60% total daily calorie intake

Fat:Fat:

No more than 30% of daily calorie No more than 30% of daily calorie intakeintake

Protein:Protein:

15% of total daily calorie intake15% of total daily calorie intake

American DietsAmerican Diets

Have more fat, sugar, salt, and calories Have more fat, sugar, salt, and calories than recommendedthan recommended

Are lower in fiber than recommendedAre lower in fiber than recommended Salt and sodium are added to Salt and sodium are added to

processed foods, beverages, and diet processed foods, beverages, and diet drinksdrinks

High consumption of salt and sodium High consumption of salt and sodium lead to high blood pressurelead to high blood pressure

Be aware of invisible fat in foodsBe aware of invisible fat in foods

Food PyramidFood Pyramid

Bread, cereal, rice and pasta:Bread, cereal, rice and pasta:– 6-11 servings daily6-11 servings daily– Supply complex carbohydrates, fiber, B Supply complex carbohydrates, fiber, B

vitamins, and incomplete proteinsvitamins, and incomplete proteins– Grains should be largest portion of your Grains should be largest portion of your

dietdiet– Serving size:Serving size:

1 slice bread1 slice bread ½ c- 1c cereal, rice, pasta½ c- 1c cereal, rice, pasta Bagel = 2-3 servingsBagel = 2-3 servings

Fruits Fruits VegetablesVegetables

2-4 servings2-4 servings Provides complex Provides complex

carbohydratescarbohydrates low in fat & sodiumlow in fat & sodium Vitamin C & Vitamin C &

potassiumpotassium High in fiberHigh in fiber Serving size:Serving size:

– 1 medium fruit1 medium fruit– ½ cup chopped½ cup chopped– ¾ c 100% juice¾ c 100% juice

3-5 servings3-5 servings Serving size:Serving size:

– 1 cup leafy 1 cup leafy vegetablesvegetables

– ½ c cooked or raw½ c cooked or raw– ¾ cup juice¾ cup juice

Provides:Provides:– FiberFiber– Complex Complex

carbohydratescarbohydrates– Low in fatLow in fat– Vitamins A, D, KVitamins A, D, K

Milk, Yogurt, CheeseMilk, Yogurt, Cheese

Servings:Servings: 2-3 daily 2-3 daily Youth to 24yrs and breast feeding women need to Youth to 24yrs and breast feeding women need to

consume 4 servings dailyconsume 4 servings daily High in complete proteins, and fortified with vitamin A High in complete proteins, and fortified with vitamin A

and Dand D Excellent source of calcium, phosphorus, and riboflavinExcellent source of calcium, phosphorus, and riboflavin Low fat choices include: Skim milk, nonfat yogurt, low-Low fat choices include: Skim milk, nonfat yogurt, low-

fat cheesesfat cheeses Necessary for maintaining and growing healthy teeth Necessary for maintaining and growing healthy teeth

and bonesand bones Serving size:Serving size:

– 1 cup milk1 cup milk or yogurt or yogurt - 1 ½ oz natural - 1 ½ oz natural cheesecheese

– 2 oz processed cheese2 oz processed cheese

Meat, poultry, fish, dry beans, Meat, poultry, fish, dry beans, eggs and nutseggs and nuts

Recommended servings daily: 2-3Recommended servings daily: 2-3 Provide complete proteins, B vitamins, and Provide complete proteins, B vitamins, and

minerals including ironminerals including iron Select lean meats, fish, poultry without Select lean meats, fish, poultry without

skin to reduce fatskin to reduce fat Dry beans, split peas, refried beans, pork Dry beans, split peas, refried beans, pork

and beans, chili and lentils are high in fiberand beans, chili and lentils are high in fiber Nuts are higher in fat proteinNuts are higher in fat protein Serving size: 2-3 oz cooked lean meat Serving size: 2-3 oz cooked lean meat

(size of deck of cards, (size of deck of cards,

Fats, oils and sweetsFats, oils and sweets

Use sparinglyUse sparingly Provides little or no nutrientsProvides little or no nutrients Fruit in jams, jelly, pies, are Fruit in jams, jelly, pies, are

considered a sugarconsidered a sugar Fats include – margarine, butter, Fats include – margarine, butter,

mayonnaise, bacon, french fries, mayonnaise, bacon, french fries, potato chipspotato chips

Nutrient Nutrient -Carbohydrates-Carbohydrates

Primary function is to provide energyPrimary function is to provide energy Carbohydrates have 4 calories per gramCarbohydrates have 4 calories per gram Whole grain: bran – fiber; endosperm – Whole grain: bran – fiber; endosperm –

starch; germ/seed – B vitaminsstarch; germ/seed – B vitamins Complex carbohydratesComplex carbohydrates

– Known as starchesKnown as starches– Whole grains, cereal, dried beans, riceWhole grains, cereal, dried beans, rice

Simple carbohydratesSimple carbohydrates– Known a sugarsKnown a sugars

FiberFiber 20-35 grams daily20-35 grams daily RoughageRoughage Attracts water to our intestines, and moves food Attracts water to our intestines, and moves food

through the intestines fasterthrough the intestines faster Keeps bowel movements soft, reduces constipationKeeps bowel movements soft, reduces constipation Cellulose = nondigestible fiberCellulose = nondigestible fiber Food high in fiber: fruits, vegetables, whole grains, Food high in fiber: fruits, vegetables, whole grains,

legumes, bran cereal, dry beanslegumes, bran cereal, dry beans Reduces risk of diverticulosis, colon & rectal cancerReduces risk of diverticulosis, colon & rectal cancer To add fiber to a recipe add: bananas, berries, To add fiber to a recipe add: bananas, berries,

replace flour with part whole wheat flourreplace flour with part whole wheat flour

Rice and grainsRice and grains

Whole grain: most nutritious bread Whole grain: most nutritious bread because it contains the whole grainbecause it contains the whole grain

White and brown bread: contain only White and brown bread: contain only the endospermthe endosperm

Brown rice: the whole grain form of riceBrown rice: the whole grain form of rice Cooking rice: covered in simmering Cooking rice: covered in simmering

water on low heat, triples in bulkwater on low heat, triples in bulk Long grain rice: a rice that will stay dry Long grain rice: a rice that will stay dry

and fluffyand fluffy Instant rice: precooked and dehydrated, Instant rice: precooked and dehydrated,

fast and doublesfast and doubles

PastaPasta

Pasta dishes are usually low cost Pasta dishes are usually low cost entreesentrees

Store in a tightly covered container at Store in a tightly covered container at room temperaturesroom temperatures

Cook pasta: uncovered in a large Cook pasta: uncovered in a large amount of boiling water, stirring amount of boiling water, stirring occasionally; double in bulkoccasionally; double in bulk

Pasta test for doneness – al dente: Pasta test for doneness – al dente: meaning firm to the toothmeaning firm to the tooth

Quick BreadsQuick Breads

Non-yeast, leavened flour based productsNon-yeast, leavened flour based products Quick and easy to prepareQuick and easy to prepare Overmixing causes tough productsOvermixing causes tough products Function of ingredients:Function of ingredients:

– Flour: main ingredients, gives structureFlour: main ingredients, gives structure– Liquid: provides moistureLiquid: provides moisture– Fat: provides tenderness, richness, and some flavorFat: provides tenderness, richness, and some flavor– Salt and sugar: taste/flavoringSalt and sugar: taste/flavoring

Leavening agents: baking powder, eggs, baking soda, Leavening agents: baking powder, eggs, baking soda, and steamand steam

Examples of quick breads:Examples of quick breads:– MuffinsMuffins - Pancakes- Pancakes -Waffles -Waffles– BiscuitsBiscuits -Corn bread-Corn bread -Popover -Popover

Water – most essential Water – most essential nutrientnutrient

Carries vitamin C and B through the bodyCarries vitamin C and B through the body Carries waste through the bodyCarries waste through the body Regulates body temperatureRegulates body temperature Body can not survive with out waterBody can not survive with out water Dehydration = lack of waterDehydration = lack of water Prevent dehydration: drink water and other Prevent dehydration: drink water and other

fluids frequently – don’t wait to be thirstyfluids frequently – don’t wait to be thirsty 8 – 8oz glasses of water are recommended 8 – 8oz glasses of water are recommended

dailydaily Urine should be pale yellow (lemonade)Urine should be pale yellow (lemonade) Dark urine is indication of dehydrationDark urine is indication of dehydration

VitaminsVitamins

Essential to metabolic processEssential to metabolic process Vitamins A, C, and E are antioxidantsVitamins A, C, and E are antioxidants A = enhance hair, skin, and prevents nightA = enhance hair, skin, and prevents night

blindnessblindness B = essential during pregnancyB = essential during pregnancy C = forms collagen, aids in healing,C = forms collagen, aids in healing, D = maintain healthy bones and teeth,D = maintain healthy bones and teeth,

sunshine vitaminsunshine vitamin E = protects the membranes of white and red E = protects the membranes of white and red

blood cellsblood cells K = helps blood to clotK = helps blood to clot

MineralsMinerals

Most become part of the body –bones, Most become part of the body –bones, teethteeth

Others are used to make substances that Others are used to make substances that the body needsthe body needs

Needed in small amounts but are critical to Needed in small amounts but are critical to healthhealth

Macro Minerals: calcium, phosphorus, Macro Minerals: calcium, phosphorus, magnesiummagnesium

Electrolytes: sodium, potassium, chlorideElectrolytes: sodium, potassium, chloride Trace Minerals: iron, iodine, flouride, zincTrace Minerals: iron, iodine, flouride, zinc

Mineral deficienciesMineral deficiencies

Calcium = osteoporosis: bones Calcium = osteoporosis: bones gradually lose their minerals gradually lose their minerals becoming weak and fragilebecoming weak and fragile

Iron = anemia: low red cell Iron = anemia: low red cell formation, low blood count, animal formation, low blood count, animal products provide excellent sources of products provide excellent sources of iron select lean types/cutsiron select lean types/cuts

FruitsFruits

SelectionSelection– Quality fruits: firm texture, free from decay, Quality fruits: firm texture, free from decay,

smooth skin, dense (heavy), free from bruisessmooth skin, dense (heavy), free from bruises– Seasonal fruit = lower in cost, plentiful, better Seasonal fruit = lower in cost, plentiful, better

qualityquality– Buy only what you will use in 1 weekBuy only what you will use in 1 week– Available in frozen, cannedAvailable in frozen, canned

StorageStorage– Store in refrigeratorStore in refrigerator– Fruits ripen and spoil faster at room temperatureFruits ripen and spoil faster at room temperature– Some fruits are picked ripe: apples, oranges, Some fruits are picked ripe: apples, oranges,

grapefruitgrapefruit– Others are picked green: pears, peaches, bananas, Others are picked green: pears, peaches, bananas,

melonsmelons– Oxidation = exposure to air and turns brownOxidation = exposure to air and turns brown– Heat, air, water will destroy vitamins in fruitHeat, air, water will destroy vitamins in fruit

VegetablesVegetables

Selection: firm texture, free from decay, Selection: firm texture, free from decay, crisp, smooth dense, free from bruises, crisp, smooth dense, free from bruises, good colorgood color

Wash vegetables to remove pesticidesWash vegetables to remove pesticides Avoid nutrient lossAvoid nutrient loss Stir frying is fast and leaves vegetables Stir frying is fast and leaves vegetables

crispcrisp Retain nutrients – microwave, simmer, Retain nutrients – microwave, simmer,

steam, bake vegetablessteam, bake vegetables Heat, air, water will destroy vitamin in Heat, air, water will destroy vitamin in

vegetablesvegetables

ProteinProtein

Protein builds and repairs body tissueProtein builds and repairs body tissue Lack of protein stunts growth and slow healingLack of protein stunts growth and slow healing Energy source is 4 calories per gramEnergy source is 4 calories per gram Complete proteinComplete protein

– 22 amino acids22 amino acids– 9 essential amino acids9 essential amino acids– Animal sourcesAnimal sources– Amino acids are basic structural unit of proteinAmino acids are basic structural unit of protein

Incomplete proteinIncomplete protein– Plant sourcesPlant sources– Rice & beans; peanut butter & whole wheat breadRice & beans; peanut butter & whole wheat bread– Tofu is only complete plant proteinTofu is only complete plant protein

EggsEggs

Complete protein, vitamins A & D, riboflavin, and Complete protein, vitamins A & D, riboflavin, and ironiron

Functions: binder = meat loaf; thickener = Functions: binder = meat loaf; thickener = pudding; coating = breaded chicken; leavening pudding; coating = breaded chicken; leavening agent = angel food cake; emulsifier = mayonnaiseagent = angel food cake; emulsifier = mayonnaise

Protein toughened by heat and long exposure to Protein toughened by heat and long exposure to heatheat

Beaten egg whites – fat inhibits their formationBeaten egg whites – fat inhibits their formation Stages of beaten egg whitesStages of beaten egg whites

– FoamFoam– Soft peaksSoft peaks– Stiff peaksStiff peaks

To increase storage life of eggs store in original To increase storage life of eggs store in original carton (good for several weeks)carton (good for several weeks)

MilkMilk

To prevent scorching heat at low temperature To prevent scorching heat at low temperature and constant stirring; or heat in the microwaveand constant stirring; or heat in the microwave

Pasteurized milk = heat treated to remove Pasteurized milk = heat treated to remove harmful organismsharmful organisms

Homogenized milk = fat particles mechanically Homogenized milk = fat particles mechanically broken down and evenly distributed so the fat broken down and evenly distributed so the fat will not separate outwill not separate out

Types of milk:Types of milk: Reduce fat in recipesReduce fat in recipes Procedure for white sauce: moderate Procedure for white sauce: moderate

temperature and stirring constantlytemperature and stirring constantly Milk should stay fresh 5-7 days after date Milk should stay fresh 5-7 days after date

stamped on the carton.stamped on the carton.

FatsFats

Functions:Functions:– Carrier for fat soluble vitaminsCarrier for fat soluble vitamins– Adds flavor to foodsAdds flavor to foods– Supplies energySupplies energy

9 calories per gram9 calories per gram 66 grams recommended maximum for a 66 grams recommended maximum for a

2,000 calorie diet2,000 calorie diet No more than 30% of calories should No more than 30% of calories should

come from fatcome from fat High fat diets are linked to heart disease, High fat diets are linked to heart disease,

obesity, and cardiovascular related obesity, and cardiovascular related problemsproblems

CholesterolCholesterol

Produced in liverProduced in liver Recommended less than 300 mg; Recommended less than 300 mg;

Americans consume 350-450 mgAmericans consume 350-450 mg HDL = good cholesterolHDL = good cholesterol

LDL = bad cholesterolLDL = bad cholesterol– High levels are linked to heart disease High levels are linked to heart disease

and obesityand obesity

Saturated, mono-unsaturated, Saturated, mono-unsaturated, poly-unsaturatedpoly-unsaturated

Mono unsaturated:Mono unsaturated:– Lowers LDL, raises HDLLowers LDL, raises HDL– Olive oil, olives, avocados, peanuts, canola oilOlive oil, olives, avocados, peanuts, canola oil

Poly unsaturated:Poly unsaturated:– Lowers both LDL, and HDL levelsLowers both LDL, and HDL levels– Corn, soybean, and safflower oilCorn, soybean, and safflower oil

Saturated fat: animal sources, solid at Saturated fat: animal sources, solid at room temperaturesroom temperatures– Raises LDL & HDL levels of cholesterolRaises LDL & HDL levels of cholesterol– Examples are: meat, poultry skin, whole milk, Examples are: meat, poultry skin, whole milk,

tropical oils, butter, shortening, lardtropical oils, butter, shortening, lard

The endThe end