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