Transcript 48 Fruit group provides complex carbohydrates, fiber, vitamin C and

#1 The Dietary Guidelines
for Americans are revised
every 5 years by the
United States
Department of
Agriculture (USDA).
#2 Learn more about the
Dietary Guidelines for
Americans by visiting
ChooseMyPlate.gov.
#3 Each food group provides
some, but not all of the
nutrients you need. No one
single food or food group can
provide all nutrients. Eating
a variety ensures you get all
nutrients.
#4 Average American diet –
more fat salt sugar and calories
than recommended. Average
Americandiets are lower in fiber
and whole grains than
recommended.
#5 Salt and sodium is usually
added to processed foods and
beverages and diet drinks. High
consumption of salt and sodium
is contributing factor to high
blood pressure.
#6 To prevent burns use
pot holders or hot pads
and direct
steam away from body. (ie.
Open lids away from you)
#7 Mixing chlorine with
any product containing
ammonia will create
deadly fumes.
#8 The danger zone for
food is 41-135 degrees F.
Keep hot foods hot and
cold foods cold.
#9 To extinguish a grease
fire use a fire
extinguisher, cover with a
lid, baking soda, or salt.
Avoid water, sugar or
flour.
#10 Measure liquid with the liquid
measuring cups, dry and solid
foods with the dry measuring
cups and small amounts with the
measuring spoons. Level dry
foods with a metal spatula, pack
brown sugar and solid fats to
remove air pockets then level ,
but don’t pack flour just level it.
#11 If there are; 4 T in a quarter cup
(¼ C), and 4 ¼ cups in a C, then
there must be 16 Tbs. in a C.
Because 4+4+4+4= 16 and 4x4=16
Similarly, if there are; 4 C in a Quart
(1/4 gal), and 4 Quarts (1/4) in a
Gallon, then there must be 16 Cups
in a Gallon.
#12 Microwaves cause
molecules to vibrate.
Vibration creates friction,
which produces the heat that
cooks the food.
#13 Covering food while
cooking prevents food
from splattering in the
microwave and holds in
moisture. Cover loosely
with plastic wrap, paper
towel, wax paper or lid.
##14 Microwave cooking time is
the time the food needs to
cook with microwave energy.
Standing time is the time food
continues to cook after the
microwave has stopped.
# 15 Appropriate
cooking containers
include plastic, glass,
paper. Not metal.
#16
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#17 Simple carbohydrates
are also called sugars.
Complex carbohydrates
are also called starch.
Carbohydrates provide
4 calories per gram.
#18 Grains group provides
complex carbohydrates, fiber
B-vitamins and incomplete
proteins. Vegetable group
provides fiber, complex
carbohydrates, vitamins A, C
and K.
#19 Dull knives are
dangerous and less
efficient than sharp
knives.
##20 The functions of water:
Water carries vitamin C and
B complex vitamins in the
body. Carries waste products
through the body. Regulates
body temperature through
perspiration.
#21 Clean up
spills immediately
to avoid falls.
Store heavy items on lower
shelves.
#22 First aid
for a first degree burn –
place under cold running
water.
#23 First aid for
severely bleeding cut apply direct pressure.
# 24 Dish washing order –
rinse and scrape first,
glassware before
silverware, plates and
bowls, pots and pans last.
#25 Keep clothing
away from direct heat.
Avoid plastic on range.
#26 To avoid electrical shock –
avoid any water and electrical
contact.
(ie. use dry hands to disconnect
appliance before cleaning)
#27 Dietary intake goal:
carbohydrates – 55-60%
total calories; fat not more
than 30% of total calories;
protein 10-15 % total
calories.
#28 Discretionary Calories—
The balance of calories
remaining in a person's
"energy allowance" after
consuming sufficient
nutrient-dense forms
of foods to meet all nutrient
needs.
#29 Point handles away
from the front of the
range.
#30 Stir and rotate foods for
even cooking. Covering
Foods holds in the moisture,
Helps foods to cook more
evenly.
#31 Some foods (i.e. eggs
and potatoes)
cannot be cooked in their
shell in the microwave.
Pierce potatoes to prevent
exploding in microwave.
#32 Milk group provides
complete proteins, calcium,
phosphorus, riboflavin and
usually fortified with vitamins
A and D. Meat group provides
complete proteins, B vitamins,
minerals including iron.
#33 Functions of fats:
carrier for vitamins A, D, E,
and K, reserve supply of
energy; adds flavor in
food; satisfies hunger,
protects internal organs
from shock and injury,
insulates the body.
#34 Cholesterol is essential
for many body processes;
cholesterol produces
hormones and bile acids.
It is found in animal
tissues, but is never
present in plants.
#35 Body has HDL
(good) cholesterol and
LDL (bad) cholesterol.
High levels of LDL
cholesterol is one factor
related to heart disease
and obesity.
#36 Saturated fats come
from animal sources
and are solid at room
temperature
Saturated fats raise the
LDL and HDL levels of
cholesterol in the blood.
#37 Fat is a concentrated
source of energy – 9
calories per gram.
Recommended
consumption levels are
30% percent of total
calories from fat.
#38 Proteins are made up of
many different amino acids . A
complete protein has all 9 of the
essential amino acids. Essential
amino acids are those that our
body can not produce. Protein
has 4 calories per gram.
#39 Polyunsaturated fatty
acids – lower both the LDL
and HDL cholesterol levels
in the blood.
Examples include corn
oil, soybean oil and
safflower oil.
#40 Electric shock –
disconnect
the power source before
approaching injured
person.
#41 Nerve functions,
muscles and skin all require
vitamins to function properly.
Vitamin A – enhances hair,
Skin and helps prevent night
blindness. Sources – Dark
green and orange
vegetables.
#42 B-Vitamin complex- Helps
turn carbohydrates into
energy, and for a healthy
nervous system.
Thiamin – helps maintain
healthy nervous system.
Prevents beri-beri. Sources –
enriched and whole grain
breads and cereals.
#43 Riboflavin – Sources –
whole grains and milk products.
Niacin - Lack of niacin causes
pellagra. Vitamin E – protects
membranes of white and red blood
cells.
#44 Vitamin C – Helps to form
collagen which holds the cells
together, aids in healing.
Prevents scurvy. Citrus fruits,
strawberries, broccoli, tomatoes
are good sources.
#45 Vitamin D – manufactured
by the body with exposure to
sunlight. Works with the body
to build, maintain healthy
bones and teeth; usually
added to milk products.
Called the sunshine vitamin.
#46 Folate (folacin/folic
acid) is one of the B
complex vitamins. Folate
helps prevent neural tube
birth disorders. Neural
tube damage occurs
during the first weeks of
pregnancy.
#47 Water soluble
vitamins—C and B
(thiamin, riboflavin, niacin,
folate, (folacin/folic acid)
Fat soluble vitamins—A, D,
E, and K
#48 Fruit group provides
complex carbohydrates,
fiber, vitamin C and
potassium. Oil group
provides fat.
#49 Most minerals become
part of the body, i.e. bones
and teeth. Others are used to
make
substances that the body
needs. Usually needed in tiny
amounts, but are critical to
health.
#50 Macro minerals are
calcium, phosphorus,
magnesium which are needed
in greater quantity in the
body.
Trace minerals are iron, iodine,
fluoride, zinc, etc. Needed in
lower quantity.
#51 Calcium and iron are the
most common mineral
deficiencies in the United
States.
Calcium deficiency causes
osteoporosis.
Iron deficiency causes
anemia.
#52 Preparation
methods that preserve
the most nutrients for
vegetables include:
Microwave, bake,
steam, stir fry, simmer,
and sauté.
#53 Vegetables provide the
following nutrients:
Vitamins A, vitamin C,
potassium, folic acid,
vitamin D, calcium,
magnesium. Contain no
cholesterol, low in calories,
fat and sodium.
#54 Air, heat and water
destroy nutrients in
vegetables. Wash
vegetables to remove
pesticides that might
remain on the skin.
#55 Cut surfaces of fruit
turn brown (oxidation).
Prevent oxidation of fresh
fruits by dipping or
covering them with liquid
containing ascorbic acid.
#56 For fruits and vegetables
buy only what you store and
use, will last about 1 week in
refrigerator.
Fruits ripen and spoil faster
at room temperature over
refrigeration.
#57 Select fresh fruits and
vegetables that are firm,
free from decay, crisp,
smooth, dense (heavy for
size), free from bruises and
good color.
Seasonal fruits and
vegetables are lower cost.