#1 The Dietary Guidelines for Americans are revised every 5 years by the United States Department of Agriculture (USDA).

#2 Learn more about the Dietary Guidelines for Americans by visiting ChooseMyPlate.gov.

#3 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.

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

#5 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.

#6 To prevent burns use pot holders or hot pads and direct steam away from body. (ie. Open lids away from you)

#7 Mixing chlorine with any product containing ammonia will create deadly fumes.

#8 The danger zone for food is degrees F. Keep hot foods hot and cold foods cold.

#9 To extinguish a grease fire use a fire extinguisher, cover with a lid, baking soda, or salt. Avoid water, sugar or flour.

#10 Measure liquid with the liquid measuring cups, dry and solid foods with the dry measuring cups and small amounts with the measuring spoons. Level dry foods with a metal spatula, pack brown sugar and solid fats to remove air pockets then level, but don’t pack flour just level it.

#11 If there are; 4 T in a quarter cup (¼ C), and 4 ¼ cups in a C, then there must be 16 Tbs. in a C. Because = 16 and 4x4=16 Similarly, if there are; 4 C in a Quart (1/4 gal), and 4 Quarts (1/4) in a Gallon, then there must be 16 Cups in a Gallon.

#12 Microwaves cause molecules to vibrate. Vibration creates friction, which produces the heat that cooks the food.

#13 Covering food while cooking prevents food from splattering in the microwave and holds in moisture. Cover loosely with plastic wrap, paper towel, wax paper or lid.

##14 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.

# 15 Appropriate cooking containers include plastic, glass, paper. Not metal.

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

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

#19 Dull knives are dangerous and less efficient than sharp knives.

# #20 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.

#21 Clean up spills immediately to avoid falls. Store heavy items on lower shelves.

#22 First aid for a first degree burn – place under cold running water.

#23 First aid for severely bleeding cut - apply direct pressure.

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

#25 Keep clothing away from direct heat. Avoid plastic on range.

#26 To avoid electrical shock – avoid any water and electrical contact. (ie. use dry hands to disconnect appliance before cleaning)

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

#28 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.

#29 Point handles away from the front of the range.

#30 Stir and rotate foods for even cooking. Covering Foods holds in the moisture, Helps foods to cook more evenly.

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

#32 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.

#33 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.

#34 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.

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

#36 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.

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

#38 Proteins are made up of many different amino acids. A complete protein has all 9 of the essential amino acids. Essential amino acids are those that our body can not produce. Protein has 4 calories per gram.

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

#40 Electric shock – disconnect the power source before approaching injured person.

#41 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.

#42 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.

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

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

#45 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.

#46 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.

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

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

#49 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.

#50 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.

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

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

#53 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.

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

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

#56 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.

#57 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 cost.