Food and Nutrition I

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Food and Nutrition I

• State Test Review

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Kitchen Equipment

• Bread knife
• Serrated edge for cutting bread
• Colander
• Drains liquids has larger holes than a strainer
• Cutting board
• Protects counter when cutting and chopping foods
• For proper sanitation should be plastic instead
  of wood
• French/chefs knife
• Large triangular blade, wide at handle and narrow
  at the tip
• Used for slicing, cutting, chopping and dicing

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• Glass baking dish
• Reduce temperature in oven 25 degrees
• Ladle
• Small bowl at the end of a long handle
• Used for dipping hot liquid from a pan
• Meat thermometer
• Measures internal temperature of meat and poultry
• Oven thermometer
• Measures internal temperature of ovens
• Pancake turner
• Used to lift and turn flat foods such as
  hamburgers and pancakes
• Pastry blender
• To cut in shortening

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• Paring knife
• To cut or peel small food items
• Refrigerator/freezer thermometer
• Used to measure internal temperature of
  refrigerator/freezer
• Rubber scrapper
• Has a rubber end
• Used to scrape out food from bowls, measuring
  cups, etc.
• Slotted spoon
• Spoon with holes
• Used to take solids out of liquids
• Straight edge/metal spatula
• Long flat spatula with a straight edge
• Used for leveling and frosting cakes

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• Strainer
• Wire mesh that separates liquid from food
• Usually has small sine holes
• Tongs
• Used to grip and lift hot foods
• Vegetable peeler
• A tool used to take off the outer surface of
  vegetables and fruit
• Wire whisk/whip
• Used for blending, mixing, stirring, beating and
  whipping milk and eggs

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Microwave

• Microwaves are attracted to what type of food?
• Fat
• Sugar
• Water molecules
• Microwave safe containers include
• Plastic, paper, glass
• Define Standing Time
• Foods continue to cook when removed from the
  microwave
• What increases cooking and standing time?
• Quantity and volume

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• For best results when cooking in a microwave
  remember too
• A. Stir and rotate food for even cooking
• B. Covering foods holds moisture in
• C. Cook in round/ring container for even
  cooking
• To prevent burns from microwaves
• A. Lift cover or plastic away from you
• B. Piercing items can prevent exploding or
• splattering
• C. Cover with plastic wrap, paper towels, wax
  paper or
• lid.

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Safety Guidelines and Safe Work Habits

• Electrical appliances
• Use dry hands, stand on dry floor, keep away from
  water
• Knives
• Dull knives are more dangerous and less efficient
• Grease Fires
• Cover with lid, baking soda or salt,
• Avoid flour or sugar
• Poisonings and contamination
• Do not mix chlorine with ammonia products
• Store cleaning supplies away from foods
• Burns
• Lift lids on hot foods away from you
• Saucepan handles point away from the front of the
  range
• Falls
• Clean spills immediately to avoid falls
• Use stepping stool to reach items in high
  cupboards

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First Aid

• Cuts and Burns
• 1. Severely bleeding apply direct pressure
• 2. first-degree burn place under cold,
• running water
• Electrical Shock
• 1. Use dry hands to disconnect power source
• 2. disconnect power source before approaching
• injured person

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Sanitation Standards

• Hand Washing
• Wash with soap water 20 minutes minimum
• Wash after sneezing, using the restroom, coughing
  or touching the face, and touching raw meat
• Wear gloves when cut on hand or open sores are
  present
• Work Surfaces
• Disinfect work surfaces with disinfectant
• Clothing
• Change dirty aprons often
• Tasting Foods
• Use clean spoon and use only once
• Pests and insects
• Avid crumbs or spills -keep staples
  in airtight container
• Dispose of garbage properly
• Dish Washing Order
• Rinse and scrape first - glassware before
  silverware
• Wash pots and pans last

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Food-Borne Illness

• Result from eating contaminated foods containing
  poisonous toxins
• General conditions for bacteria growth
• Warmth, contaminated foods containing poisonous
  toxins.
• Food with food-borne illness
• Not always off-odor or off-flavor
• Often look and smell normal

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Types

• Botulism
• Improperly canned foods
• High in low-acid foods
• E-coli
• Bacteria from air from soil, fecal matter,
  undercooked ground beef
• Hepatitis
• Toxin from fecal bacteria transferred by human
  contact through improper hand washing
• Salmonella
• Found in fresh poultry and raw eggs
• Staphylococci
• Spread through human mucus contact through food
  sources

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Prevention

• Preparation
• Proper hand washing
• Washing cutting boards with soap and hot water
• Storage
• Store raw meat, poultry in refrigerator so they
  do not drip or touch other foods
• Never place cooked food on plates that held raw
  food

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Temperature Zones

• Danger zone
• Between 40-140 degrees F.
• Keep hot foods hot, and cold foods cold
• Foods should not be left at danger zone for more
  than 2 hours
• Cooking
• Cook to proper temperatures
• Ground meat to 160 degrees
• Egg yolks and whites cooked until firm
• Cooling foods
• Place food in shallow dishes and refrigerate
  immediately
• Reheating foods
• Bring sauces, soups, to a boil when reheating
  heat other leftovers to 165 degrees
• Thawing Foods
• Refrigerator is the safest way to thaw food

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ABBREVIATIONS

• Tablespoon T, Tbs, or
• Tbsp.
• Teaspoon t. or tsp
• Gallons gal.
• Pound lb. or
• Cup c.
• Quart qt.
• Ounce oz.

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

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EQUIVALENTS

• 3t 1 T
• 4T ¼ cup
• 2 c 1 pt
• 4 qt 1 gal
• 16 c 1 gal
• 1/8 c 2 T
• 4 c 1 qt
• 2 pt 1 qt

• 1/3 c 5 1/3 T
• ½ c 8 T
• 1 c 16 T
• ¾ c 12 T
• 60 min 1 hr
• 8 fl oz 1 c
• ½ c 1 cube butter

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DOUBLING AND CUTTING RECIPES

• Cooking temperature remains the same
• The amount of ingredients changes
• Length of cooking time changes
• Size of pan will be affected

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Double and Halving

• Half 1 qt 2 cups
• Half 2/3 c 1/3 cup
• Half 1 1/3 c 2/3 cup
• Half 1 T 1 ½ tsp

• Double ¼ c ½ cup
• Double ¾c 1 ½ cups
• Double 2 T ¼ cup
• Double 1/3 c 2/3 cup

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MEASURING TECHNIQUES

• Measuring flour (or a dry ingredient)
• Spoon flour into cup and level off
• Measuring brown sugar
• Pack sugar firmly into cup
• Measuring liquids
• Use clear cup, on flat surface, at eye level
• Measure ¾ cup
• ½ cup ¼ cup - 1/4c 1/4c 1/4c
• Measure 1/8 cup
• Use 2 T
• Avoid _tapping__ or _Packing_ flour into
  measuring cup
• Give an example of using the most efficient tool.
• Using ¼ cup rather than 4 Tbs

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Food Preparation Terms

• Chop Cut into small pieces
• Cream to work sugar and fat together until the
  mixture to soft and fluffy
• Cut in to cut fat into flour with a pastry
  blender or two knives
• Dice to cut into very small cubes
• Flour to sprinkle or coat with a powdered
  substance, often with crumbs or seasonings
• Fold in to mix ingredients by gently turning
  one part over another
• Grate to finely divide food in various sizes by
  rubbing in on surface with sharp projections

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• Knead to work dough to further mix the
  ingredients and develop the gluten
• Mince to cut or chop food as finely as possible
• Peel to remove or strip off the skin or rind of
  some fruits and vegetables
• Sauté to brown or cook foods with a small amount
  of fat using low to medium heat
• Simmer to cook just below the boiling point
• Steam to cook by the vapor produced when water
  is heated to the boiling point
• Whip to beat rapidly to introduce air bubbles
  into food

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DIETARY GUIDELINES

• Aim for fitness
• Aim for a healthy weight
• Be physically active each day
• Build a healthy base
• Let the pyramid guide your food choice
• Choose a variety of grains daily
• Choose a variety of fruits and vegetables daily
• Keep food sage to eat
• Choose sensibly
• Choose a diet that is low in saturated fat and
  cholesterol
• Choose beverages and foods low in sugar
• Choose and prepare foods with less salt
• If you drink alcoholic beverages, do so in
  moderation

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Function and Implementationof Food Guide Pyramid

• Improves general health
• Grouped according to nutrients
• Groups cannot replace one another
• Food diagram fats are small circle
• Circle are sugar
• Calories are according to age, gender, body size,
  and activity level

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Dietary Intake goals

• Carbohydrates
• 55-60 total daily calorie intake
• Fat
• No more than 30 of daily calorie intake
• Protein
• 15 of total daily calorie intake

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American Diets

• Have more fat, sugar, salt, and calories than
  recommended
• Are lower in fiber than recommended
• Salt and sodium are added to processed foods,
  beverages, and diet drinks
• High consumption of salt and sodium lead to high
  blood pressure
• Be aware of invisible fat in foods

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Food Pyramid

• Bread, cereal, rice and pasta
• 6-11 servings daily
• Supply complex carbohydrates, fiber, B vitamins,
  and incomplete proteins
• Grains should be largest portion of your diet
• Serving size
• 1 slice bread
• ½ c- 1c cereal, rice, pasta
• Bagel 2-3 servings

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Fruits Vegetables

• 3-5 servings
• Serving size
• 1 cup leafy vegetables
• ½ c cooked or raw
• ¾ cup juice
• Provides
• Fiber
• Complex carbohydrates
• Low in fat
• Vitamins A, D, K

• 2-4 servings
• Provides complex carbohydrates
• low in fat sodium
• Vitamin C potassium
• High in fiber
• Serving size
• 1 medium fruit
• ½ cup chopped
• ¾ c 100 juice

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Milk, Yogurt, Cheese

• Servings 2-3 daily
• Youth to 24yrs and breast feeding women need to
  consume 4 servings daily
• High in complete proteins, and fortified with
  vitamin A and D
• Excellent source of calcium, phosphorus, and
  riboflavin
• Low fat choices include Skim milk, nonfat
  yogurt, low-fat cheeses
• Necessary for maintaining and growing healthy
  teeth and bones
• Serving size
• 1 cup milk or yogurt - 1 ½ oz natural cheese
• 2 oz processed cheese

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

• Recommended servings daily 2-3
• Provide complete proteins, B vitamins, and
  minerals including iron
• Select lean meats, fish, poultry without skin to
  reduce fat
• Dry beans, split peas, refried beans, pork and
  beans, chili and lentils are high in fiber
• Nuts are higher in fat protein
• Serving size 2-3 oz cooked lean meat (size of
  deck of cards,

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Fats, oils and sweets

• Use sparingly
• Provides little or no nutrients
• Fruit in jams, jelly, pies, are considered a
  sugar
• Fats include margarine, butter, mayonnaise,
  bacon, french fries, potato chips

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Nutrient -Carbohydrates

• Primary function is to provide energy
• Carbohydrates have 4 calories per gram
• Whole grain bran fiber endosperm starch
  germ/seed B vitamins
• Complex carbohydrates
• Known as starches
• Whole grains, cereal, dried beans, rice
• Simple carbohydrates
• Known a sugars

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Fiber

• 20-35 grams daily
• Roughage
• Attracts water to our intestines, and moves food
  through the intestines faster
• Keeps bowel movements soft, reduces constipation
• Cellulose nondigestible fiber
• Food high in fiber fruits, vegetables, whole
  grains, legumes, bran cereal, dry beans
• Reduces risk of diverticulosis, colon rectal
  cancer
• To add fiber to a recipe add bananas, berries,
  replace flour with part whole wheat flour

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Rice and grains

• Whole grain most nutritious bread because it
  contains the whole grain
• White and brown bread contain only the endosperm
• Brown rice the whole grain form of rice
• Cooking rice covered in simmering water on low
  heat, triples in bulk
• Long grain rice a rice that will stay dry and
  fluffy
• Instant rice precooked and dehydrated, fast and
  doubles

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Pasta

• Pasta dishes are usually low cost entrees
• Store in a tightly covered container at room
  temperatures
• Cook pasta uncovered in a large amount of
  boiling water, stirring occasionally double in
  bulk
• Pasta test for doneness al dente meaning firm
  to the tooth

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Quick Breads

• Non-yeast, leavened flour based products
• Quick and easy to prepare
• Overmixing causes tough products
• Function of ingredients
• Flour main ingredients, gives structure
• Liquid provides moisture
• Fat provides tenderness, richness, and some
  flavor
• Salt and sugar taste/flavoring
• Leavening agents baking powder, eggs, baking
  soda, and steam
• Examples of quick breads
• Muffins - Pancakes -Waffles
• Biscuits -Corn bread -Popover

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Water most essential nutrient

• Carries vitamin C and B through the body
• Carries waste through the body
• Regulates body temperature
• Body can not survive with out water
• Dehydration lack of water
• Prevent dehydration drink water and other fluids
  frequently dont wait to be thirsty
• 8 8oz glasses of water are recommended daily
• Urine should be pale yellow (lemonade)
• Dark urine is indication of dehydration

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Vitamins

• Essential to metabolic process
• Vitamins A, C, and E are antioxidants
• A enhance hair, skin, and prevents night
• blindness
• B essential during pregnancy
• C forms collagen, aids in healing,
• D maintain healthy bones and teeth,
• sunshine vitamin
• E protects the membranes of white and red
• blood cells
• K helps blood to clot

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Minerals

• Most become part of the body bones, teeth
• Others are used to make substances that the body
  needs
• Needed in small amounts but are critical to
  health
• Macro Minerals calcium, phosphorus, magnesium
• Electrolytes sodium, potassium, chloride
• Trace Minerals iron, iodine, flouride, zinc

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Mineral deficiencies

• Calcium osteoporosis bones gradually lose
  their minerals becoming weak and fragile
• Iron anemia low red cell formation, low blood
  count, animal products provide excellent sources
  of iron select lean types/cuts

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Fruits

• Selection
• Quality fruits firm texture, free from decay,
  smooth skin, dense (heavy), free from bruises
• Seasonal fruit lower in cost, plentiful, better
  quality
• Buy only what you will use in 1 week
• Available in frozen, canned
• Storage
• Store in refrigerator
• Fruits ripen and spoil faster at room temperature
• Some fruits are picked ripe apples, oranges,
  grapefruit
• Others are picked green pears, peaches, bananas,
  melons
• Oxidation exposure to air and turns brown
• Heat, air, water will destroy vitamins in fruit

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Vegetables

• Selection firm texture, free from decay, crisp,
  smooth dense, free from bruises, good color
• Wash vegetables to remove pesticides
• Avoid nutrient loss
• Stir frying is fast and leaves vegetables crisp
• Retain nutrients microwave, simmer, steam, bake
  vegetables
• Heat, air, water will destroy vitamin in
  vegetables

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Protein

• Protein builds and repairs body tissue
• Lack of protein stunts growth and slow healing
• Energy source is 4 calories per gram
• Complete protein
• 22 amino acids
• 9 essential amino acids
• Animal sources
• Amino acids are basic structural unit of protein
• Incomplete protein
• Plant sources
• Rice beans peanut butter whole wheat bread
• Tofu is only complete plant protein

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Eggs

• Complete protein, vitamins A D, riboflavin, and
  iron
• Functions binder meat loaf thickener
  pudding coating breaded chicken leavening
  agent angel food cake emulsifier mayonnaise
• Protein toughened by heat and long exposure to
  heat
• Beaten egg whites fat inhibits their formation
• Stages of beaten egg whites
• Foam
• Soft peaks
• Stiff peaks
• To increase storage life of eggs store in
  original carton (good for several weeks)

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Milk

• To prevent scorching heat at low temperature and
  constant stirring or heat in the microwave
• Pasteurized milk heat treated to remove harmful
  organisms
• Homogenized milk fat particles mechanically
  broken down and evenly distributed so the fat
  will not separate out
• Types of milk
• Reduce fat in recipes
• Procedure for white sauce moderate temperature
  and stirring constantly
• Milk should stay fresh 5-7 days after date
  stamped on the carton.

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Fats

• Functions
• Carrier for fat soluble vitamins
• Adds flavor to foods
• Supplies energy
• 9 calories per gram
• 66 grams recommended maximum for a 2,000 calorie
  diet
• No more than 30 of calories should come from fat
• High fat diets are linked to heart disease,
  obesity, and cardiovascular related problems

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Cholesterol

• Produced in liver
• Recommended less than 300 mg Americans consume
  350-450 mg
• HDL good cholesterol
• LDL bad cholesterol
• High levels are linked to heart disease and
  obesity

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Saturated, mono-unsaturated, poly-unsaturated

• Mono unsaturated
• Lowers LDL, raises HDL
• Olive oil, olives, avocados, peanuts, canola oil
• Poly unsaturated
• Lowers both LDL, and HDL levels
• Corn, soybean, and safflower oil
• Saturated fat animal sources, solid at room
  temperatures
• Raises LDL HDL levels of cholesterol
• Examples are meat, poultry skin, whole milk,
  tropical oils, butter, shortening, lard

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The end