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