Protein Considered to be the building blocks for: bones, muscles, cartilage, skin and blood 32F When calibrating a thermometer (ice-point method) adjust to this temperature 38g/day 25g/day Fiber recommendations (men & women) 2300mg Daily recommended sodium limit Cook it You must immediately do this after thawing food in the microwave Whole grains Fruits veggies 3 sources of fiber Free! Free space Rinse under cold water, in the fridge or as part of the cooking process Ways to thaw meat Thawed previously and Refrozen Large ice crystals are seen on frozen food Change cutting board Way to prevent cross- contamination Before working with a different type of food Cleaning and sanitizing surfaces Diet and exercise Can help reduce risk factors for strokes (blood pressure, high cholesterol, obesity, diabetes) Fat Essential; needed for healthy skin and normal nerve functioning 41F- 135F Temperature danger zone: pathogens easily grown in this (no more than 6 hours held here) Through contaminated water How does most contamination of food happen Olive, avocado or canola Best type of fat to use when cooking Carbohydrates Body's first source of energy. Brain's mail source of energy and body's main fuel 1 teaspoon equivalent to 2300mg sodium Warm water (~85F) Wash hands in: Unsaturated fats Help lower blood cholesterol levels Herbs Lemon Spices Vinegar common sodium alternatives Fruit: 2 cups/day Veggies: 3 cups/day What are the recommended servings in a day for fruits and vegetables At room temperature NEVER thaw food this way 15 seconds How long to wash hands /arms With one hand How to spice food to help prevent contamination Fiber Beneficial for digestion, blood sugar management, heart health and satiation Coconut oil Has more saturated fat than butter Cooked above Raw How to store items in fridge Freeze in butcher paper Meat lasts up to 2-3 months in freezer this way. Free! Free space X 2 165F Reheat items to this temperature for 15 seconds within 2 hours Saturated fats / trans fats Biggest contributor to raise LDL 7 days You can store RTE (ready- to-eat) food max for 7days in fridge Rinsing canned goods One way to reduce sodium Cause potatoes to spoil prematurely Onions The Rim Avoid touching this part of a glass when serving/using Protein Considered to be the building blocks for: bones, muscles, cartilage, skin and blood 32F When calibrating a thermometer (ice-point method) adjust to this temperature 38g/day 25g/day Fiber recommendations (men & women) 2300mg Daily recommended sodium limit Cook it You must immediately do this after thawing food in the microwave Whole grains Fruits veggies 3 sources of fiber Free! Free space Rinse under cold water, in the fridge or as part of the cooking process Ways to thaw meat Thawed previously and Refrozen Large ice crystals are seen on frozen food Change cutting board Way to prevent cross- contamination Before working with a different type of food Cleaning and sanitizing surfaces Diet and exercise Can help reduce risk factors for strokes (blood pressure, high cholesterol, obesity, diabetes) Fat Essential; needed for healthy skin and normal nerve functioning 41F- 135F Temperature danger zone: pathogens easily grown in this (no more than 6 hours held here) Through contaminated water How does most contamination of food happen Olive, avocado or canola Best type of fat to use when cooking Carbohydrates Body's first source of energy. Brain's mail source of energy and body's main fuel 1 teaspoon equivalent to 2300mg sodium Warm water (~85F) Wash hands in: Unsaturated fats Help lower blood cholesterol levels Herbs Lemon Spices Vinegar common sodium alternatives Fruit: 2 cups/day Veggies: 3 cups/day What are the recommended servings in a day for fruits and vegetables At room temperature NEVER thaw food this way 15 seconds How long to wash hands /arms With one hand How to spice food to help prevent contamination Fiber Beneficial for digestion, blood sugar management, heart health and satiation Coconut oil Has more saturated fat than butter Cooked above Raw How to store items in fridge Freeze in butcher paper Meat lasts up to 2-3 months in freezer this way. Free! Free space X 2 165F Reheat items to this temperature for 15 seconds within 2 hours Saturated fats / trans fats Biggest contributor to raise LDL 7 days You can store RTE (ready- to-eat) food max for 7days in fridge Rinsing canned goods One way to reduce sodium Cause potatoes to spoil prematurely Onions The Rim Avoid touching this part of a glass when serving/using
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Considered to be the building blocks for: bones, muscles, cartilage, skin and blood
When calibrating a thermometer (ice-point method) adjust to this temperature
Fiber recommendations (men & women)
Daily recommended sodium limit
You must immediately do this after thawing food in the microwave
3 sources of fiber
Free space
Ways to thaw meat
Large ice crystals are seen on frozen food
Way to prevent cross-contamination
Cleaning and sanitizing surfaces
Can help reduce risk factors for strokes (blood pressure, high cholesterol, obesity, diabetes)
Essential; needed for healthy skin and normal nerve functioning
Temperature danger zone: pathogens easily grown in this (no more than 6 hours held here)
How does most contamination of food happen
Best type of fat to use when cooking
Body's first source of energy. Brain's mail source of energy and body's main fuel
equivalent to 2300mg sodium
Wash hands in:
Help lower blood cholesterol levels
common sodium alternatives
What are the recommended servings in a day for fruits and vegetables
NEVER thaw food this way
How long to wash hands /arms
How to spice food to help prevent contamination
Beneficial for digestion, blood sugar management, heart health and satiation
Has more saturated fat than butter
How to store items in fridge
Meat lasts up to 2-3 months in freezer this way.
Free space X 2
Reheat items to this temperature for 15 seconds within 2 hours
Biggest contributor to raise LDL
You can store RTE (ready-to-eat) food max for 7days in fridge
One way to reduce sodium
Onions
Avoid touching this part of a glass when serving/using
