Food Safety
Holiday Eating
Mindfulness
Portion Sizes
General
100
How long can you leave food on the counter for?
Between 4-6 hours
100
TRUE or FALSE. You should continue to try and follow the plate method, even around the holidays
TRUE
100
True or False. It is ok to say no to extra servings or food that you arent interested in, even if your loved one made it
TRUE
100
What is a portion size?
The amount you choose to eat
100
Name 1 benefit of fiber
bowel regulation, blood sugar management, keeps you feeling full
200
What is a safe way to thaw meat?
in the fridge, in the sink with cold water, or in the microwave
200
What is 1 way you can change a recipe to make it healthier?
Lower sodium products, decrease total fat or swap butter for oil, add less sugar
200
True or False. You should continue to eat even after you feel full because there is still food on your plate
FALSE. Remember you can save food as leftovers
200
What is a serving size
A standardized measurement (ex: what is listed on the nutrition label)
200
Describe the plate method
1/2 plate non starchy vegetables, 1/4 carbs, 1/4 protein
300
What is one way you can prevent foodborne illness?
Washing hands, keeping raw food separate from produce, cleaning utensils/cutting board well, cooking food fully, storing food appropriately and in a timely manner
300
What is 1 way to help manage stress around the holidays
spending time with family, spending time away from family/sitting quietly, asking for help, etc
300
Name 1 one you can eat mindfully
listen to hunger/fullness cues, stop halfway through a meal and check in.
300
Give an example of a serving size
• VEGGIES = 1 cup = baseball or fist
•CARB = ½ cup = tennis ball or small,scoop handful
•MEAT = 3-4oz = deck of cards or palm of your hand
•PB = 1 tablespoon = thumb
•FATS/OILS = 1 teaspoon = postage stamp
300
What are 2 components of a balanced snack
A Carb and a protein
400
How soon should you eat or freeze leftovers?
Within 5 days
400
Name 2 reasons why we eat
For the social aspect, because of our emotions, because we are hungry
400
Name 1 alternative to eating emotionally
going for a walk, meditating, listen to music, write out your feelings
400
What is the serving size for meat?
A deck of card, or 3-4oz
400
How can you make this match the plate method?
Add vegetables on top of the pizza and/or add vegetables on the side like a salad.
500
How can you make sure that meat is cooked fully?
a kitchen thermometer, cooking for recommended amount of time and ensuring there is no pink
500
Build your Christmas plate using the Plate Method! Try and show portion sizes with your hand
Should have 1/2 plate vegetables, 1/4 carb, and 1/4 protein
500
How can you practice mindfullness around the holidays?
Take breaks or ask for help when you are stressed. Talk with your friends/family. Only pick your favorite foods from the holiday table
500
Name 2 ways to manage portion sizes
Start by taking 1 serving, Don’t eat distracted., User smaller dishes, Put leftovers away
500
How can you make this more like the plate method?
add vegetables on the side or add veggies to the scrambled eggs