6 Essential Nutrients
What are the 6 essential nutrients?
Vitamins, Minerals, Water, Protein, Carbohydrates, Fat.
What is MyPlate?
Foods that are sorted into groups based on their nutrient.
Includes Grains, Protein, Vegetables, Fruit, and Dairy.
Eating a variety of these food groups ensures you get all nutrients.
What temperature should hot food be held.
a minimum of 135°F
What's on a nutrition facts label
Serving Size, Calories, % Daily Value, and Nutrients
Diet plan for lactose intolerance
Breakfast: Grains- oatmeal made with water or lactose- free milk, a bowl of mixed fresh fruit, a couple of boiled eggs, almond butter toast on whole- grain bread
Lunch:Salad with mixed greens, tomatoes, cucumbers,carrots, and bell peppers, grilled chicken, chickpeas, 1 cup of quinoa, and an apple
Dinner: Roasted vegetables, like broccoli and green beans, grilled fish,whole grain pasta, a bowl of mixed berries.
What are nutrients?
Nutrients are chemical substances in food that help to maintain the body and supply the nutrients needed daily.
What grains are needed?
Grains should be portioned into 6oz.
Eat 100% whole grain cereal, bread, crackers, rice and pasta.
What do you when you have a cut or wound when preparing food
cover cuts with a bandaid and a disposable glove
What is a food scientist
Develops new food products, improves food safety, ensures quality control
Diet plan for peanut allergies
Breakfast: smoothie bowl - 1 cup almond milk or any peanut free milk alternative, 1 banana, 1/2 cup strawberries, 1/4 cup peanut free granola (check label), 1 tablespoon chia seeds
Lunch: turkey and avocado wrap - 1 whole wheat tortilla, 3 oz of sliced turkey breast, 1/2 sliced avocado, 1 cup mixed greens, 1 tablespoon of hummus
Dinner: grilled salmon with quinoa and vegetables- 3 oz grilled salmon, 1 cup quinoa, 1 cup steamed broccoli and carrots
What are the three types of carbs?
Simple carbs: sugars: found naturally in fruits & milk, added in breads, cookies, and cereals.
Complex carbs: starches, found in grain products, potatoes, and pastas.
Fiber: type of starch the body can't digest: found in fruits, vegetables, and whole grains. Used in the body to move waste through the digestive tract.
How much protein is needed?
5.5 oz of protein is needed.
Includes: seafood, beans, peas, lean meats, poultry & eggs.
Cooking methods are grilling, poaching, boiling, and roasting. Any methods that don't add fats.
What are the basic steps for effective dish cleaning?
Scraping, clean with detergent, sanitizing and air drying
What is a culinary chef
A chef who prepares and presents food in restaurants, hotels, or catering services. They experiments with styles and flavors to create dishes.
Diet plan for middle-aged women
Breakfast- greek yogurt parfait: 1 cup greek ypgurt, 1/2 cup mixed berries, 1 tablespoon chia seeds, 1/4 cup nuts
Lunch - grilled chicken salad: 3 oz of grilled chicken breast, 2 cups of mixed greens, 1/2 sliced avocado, 1/4 cup cherry tomatoes, 1/4 cup cucumber slices, 1 tablespoon olive oil and balsamic vinegar dressing
Dinner- quinoa stuffed bell peppers: 1 bell pepper, 1 cup cooked quinoa, 1/4 cup black beans, 1/4 cup corn, 1/4 cup diced tomatoes, 1 tablespoon shredded cheese.
What is Protein?
Nutrients the body uses to build and maintain its cells & tissues. Found in meats, dairy products, nuts & beans. 10-15% of your daily calories should come from protein.
What fruits & vegetables are needed?
Half your plate should be fruits and vegetables.
Vegetables should be portioned in 2.5 cups.
Include red, orange, and dark green vegetables.
Eat fresh, dried, frozen, and canned vegetables.
Fruit should be portioned in 2 cups
Include fruit in snacks, salads, and desserts.
What is the minimum internal cooking temp for chicken
165°F
What foods are high in vitamins A and B
Vitamin A: sweet potatoes, carrots, spinach, kale
Vitamin B: whole grains, meat, eggs and dairy products
Diet plan for teenager
Breakfast- scrambled eggs with whole grain toast, 1c up orange juice
Lunch- turkey and cheese sandwhich on whole grain bread,baby carrots, and an apple
Dinner - burgers with sweet potato fries, side mixed greens salad
What are Vitamins & Minerals?
Vitamins: compounds found in food to regulate body processes. Different vitamins perform different functions in the body. Fruits & Vegetables are the main sources of vitamins. Vitamin supplements can be taken to enhance diet.
Minerals: Elements found in food used by the body, minerals can't be made by the body, they come from eating food.
Minerals needed in diet: Calcium: forms bones & teeth found in dairy products like milk. Iron: needed to transport oxygen throughout the body. Found in meat, poultry, and beans.
How much Dairy is needed?
Dairy should be portioned in 3 cups
Switch to low-fat or fat-free products because they have less fat and calories, but they still have the same amount of calcium. Almond, soy, cashew, and coconut milk are some options.
What should you do if a food item has been contaminated
Label it, set it aside, and notify the manager
What foods are high in Vitamin C and Vitamin D
Vitamin C: oranges, strawberries, bell peppers, and broccoli
Vitamin D: Fatty fish, like salmon, and egg yolks
Diet plan for diabetic
Breakfast - scrambled eggs with spinach on whole grain toast
Lunch - quinoa bowl with black beans, diced tomatoes, and avocado
Dinner- Grilled chicken breast with roasted sweet potatoes and green beans