#1 Microwaves cause molecules to vibrate. Vibration creates friction, which produces the heat that cooks the food. Appropriate cooking containers include plastic, glass, paper. Not metal.

#2 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.

#3 Stir and rotate foods for even cooking. Covering Foods holds in the moisture, Helps foods to cook more evenly. Cover with plastic wrap, paper towel, wax paper or lid.

#4 To prevent burns use pot holders and direct steam away from body. Covering food while cooking prevents food from splattering in the microwave.

#5 Some foods (i.e. eggs) cannot be cooked in their shell in the microwave. Pierce potatoes to prevent exploding in microwave.

#6 To extinguish a grease fire use fire extinguisher, lid on pan, baking soda, salt. Avoid water or flour.

#7 Dull knives are dangerous and less efficient than sharp knives.Keep clothing away from direct heat. Avoid plastic on range. Point handles away from the front of the range.

#8 Clean up spills immediately to avoid falls. Lift lid on hot foods away from you. Use hot pads or mitts for handling baking pans. Store heavy items on lower shelves.

#9 Mixing chlorine with any product containing ammonia will create deadly fumes. First aid for a first degree burn – place under cold running water. First aid for severely bleeding cut - apply direct pressure.

#10 To avoid electrical shock – avoid any water and electrical contact. Use dry hands to disconnect appliance before cleaning. Electric shock – disconnect the power source before approaching injured person.

#11 Dish washing order – rinse and scrape first, glassware before silverware, plates and bowls, pots and pans last.

#12 Average American diet – more fat salt sugar and calories than recommended. Average American diets are lower in fiber and whole grains than recommended.

#13 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.

#14 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.

#15 Grains group provides complex carbohydrates, fiber B-vitamins and incomplete proteins. Vegetable group provides fiber, complex carbohydrates, vitamins A, C and K.

#16 Fruit group provides complex carbohydrates, fiber, vitamin C and potassium. Oil group provides fat.

#17 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.

#18 Dietary intake goal: carbohydrates – 55-60% total calories; fat not more than 30% of total calories; protein % total calories.

#19 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.

#20 Simple carbohydrates are also called sugars. Complex carbohydrates are also called starch. Carbohydrates provide 4 calories per gram.

#21 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.

#22 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.

#23 Riboflavin – Sources – whole grains and milk products. Niacin - Lack of niacin causes pellagra. Vitamin E – protects membranes of white and red blood cells.

#24 Vitamin C – Helps to form collagen which holds the cells together, aids in healing. Prevents scurvy. Citrus fruits, strawberries, broccoli, tomatoes are good sources.

#25 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.

#26 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.

#27 Water soluble vitamins—C and B (thiamin, riboflavin, niacin, folate, (folacin/folic acid) Fat soluble vitamins—A, D, E, and K

#28 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.

#29 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.

#30 Calcium and iron are the most common mineral deficiencies in the United States. Calcium deficiency causes osteoporosis. Iron deficiency causes anemia.

# 31 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.

#32 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.

#33 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.

#34 Air, heat and water destroy nutrients in vegetables. Wash vegetables to remove pesticides that might remain on the skin.

#35 Preparation methods that preserve the most nutrients for vegetables include: Microwave, bake, steam, stir fry, simmer, and sauté.

#36 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 in cost.

#37 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.

#38 Cut surfaces of fruit turn brown (oxidation). Prevent oxidation of fresh fruits by dipping or covering them with liquid containing ascorbic acid.

#39 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.

#40 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.

#41 Body has HDL (good) cholesterol and LDL (bad) cholesterol. High levels of LDL cholesterol is one factor related to heart disease and obesity.

#42 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.

#43 Polyunsaturated fatty acids – lower both the LDL and HDL cholesterol levels in the blood. Examples include corn oil, soybean oil and safflower oil.

#44 Fat is a concentrated source of energy – 9 calories per gram. Recommended consumption levels are 30% percent of total calories from fat.