Food and Nutrition I
State Test Review
Kitchen Equipment
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Bread knife
– Serrated edge for cutting bread
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Colander
– Drains liquids; has larger holes than a strainer
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Cutting board
– Protects counter when cutting and chopping foods
– For proper sanitation should be plastic instead of
wood
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French/chef’s 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
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Tongs
– Used to grip and lift hot foods
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Vegetable peeler
– A tool used to take off the outer surface of
vegetables and fruit
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Wire whisk/whip
– Used for blending, mixing, stirring, beating
and whipping milk and eggs
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
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.
Safety Guidelines and Safe Work Habits
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Electrical appliances:
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Use dry hands, stand on dry floor, keep away from water
Knives:
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Dull knives are more dangerous and less efficient
Grease Fires:
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Cover with lid, baking soda or salt,
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Avoid flour or sugar
Poisonings and contamination:
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Do not mix chlorine with ammonia products
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Store cleaning supplies away from foods
Burns:
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Lift lids on hot foods away from you
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Saucepan handles point away from the front of the range
Falls:
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Clean spills immediately to avoid falls
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Use stepping stool to reach items in high cupboards
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
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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
Food-Borne Illness:
Result from eating contaminated foods
containing poisonous toxins
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General conditions for bacteria growth:
– Warmth, contaminated foods containing poisonous
toxins.
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Food with food-borne illness:
– Not always off-odor or off-flavor
– Often look and smell normal
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
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Preparation:
– Proper hand washing
– Washing cutting boards with soap and hot
water
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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
Temperature Zones
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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
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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
ABBREVIATIONS
Tablespoon = T, Tbs, or
Tbsp.
 Teaspoon = t. or tsp
 Gallons = gal.
 Pound = lb. or #
 Cup = c.
 Quart = qt.
 Ounce = oz.
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Pint = pt.
 Temperature = temp.
 Minute = min.
 Calorie = cal.
 Hour = hr.
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EQUIVALENTS
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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
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1/3 c = 5 1/3 T
½c=8T
1 c = 16 T
¾ c = 12 T
60 min = 1 hr
8 fl oz = 1 c
½ c = 1 cube butter
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
 Half
 Half
cup
 Half
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1 qt = 2 cups
2/3 c = 1/3 cup
1 1/3 c = 2/3
1 T = 1 ½ tsp
Double
 Double
cups
 Double
 Double
cup
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¼ c = ½ cup
¾c = 1 ½
2 T = ¼ cup
1/3 c = 2/3
MEASURING TECHNIQUES
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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
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
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
DIETARY GUIDELINES
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Aim for fitness
– Aim for a healthy weight
– Be physically active each day
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Build a healthy base
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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
Function and Implementation
of 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
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
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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
Fruits
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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
Vegetables
3-5 servings
 Serving size:
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– 1 cup leafy vegetables
– ½ c cooked or raw
– ¾ cup juice
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Provides:
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Fiber
Complex carbohydrates
Low in fat
Vitamins A, D, K
Milk, Yogurt, Cheese
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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
Meat, poultry, fish, dry beans, eggs
and nuts
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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,
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
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– Known as starches
– Whole grains, cereal, dried beans, rice
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Simple carbohydrates
– Known a sugars
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
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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
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
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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
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 – don’t 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
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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
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
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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
Vegetables
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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
Protein
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Protein builds and repairs body tissue
Lack of protein stunts growth and slow healing
Energy source is 4 calories per gram
Complete protein
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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
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
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– Foam
– Soft peaks
– Stiff peaks
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To increase storage life of eggs store in original
carton (good for several weeks)
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
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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
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LDL = bad cholesterol
– High levels are linked to heart disease and
obesity
Saturated, mono-unsaturated,
poly-unsaturated
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Mono unsaturated:
– Lowers LDL, raises HDL
– Olive oil, olives, avocados, peanuts, canola oil
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Poly unsaturated:
– Lowers both LDL, and HDL levels
– Corn, soybean, and safflower oil
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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
The end