Food Groups & Healthy Eating
How many cups of dairy should we have per day?
A) 1 cup
B) 2 cups
C) 3 cups
C) 3 cups
When fully cooked, chicken meat should be what color throughout?
White
Do sharp or blunt knives cause more of a safety hazard?
Blunt knives
With a blunt knife, you are more likely to apply greater force and a dull blade risks slipping off.
Name two ways practicing self-control in eating can improve your mental health.
Leads to better self-control in other behaviors; improves self-esteem; encourages use of other healthy coping skills used in place of overeating.
Most weight loss occurs because of decreased caloric intake. However, evidence shows the only way to maintain weight loss is to be engaged in regular _______.
Physical activity/ exercise
What minimum percentage of meat is considered "lean," given the other portion is fat?
A) 70%
B) 85%
C) 93%
C) 93% lean meat/ 7% fat content
Cooking time depends upon the ____ of the slices of meat.
A) age
B) thickness
C) smell
B) thickness
Thick slices should be cooked longer. You may use a meat thermometer to check the internal temperature, or go by color.
What is one way you can secure your chopping board?
Rubber sides; damp cloth or grip liner underneath
In what ways can poor digestion affect your thinking and behavior?
Weakens mental capacity; can cause irritability; negatively impacts memory and clarity of thought
Name three examples of muscle-strengthening activities.
Lifting weights, using resistance bands, doing exercises that use your body weight (i.e. push-ups, sit-ups), and even heavy gardening/yard work (i.e. digging, shoveling)
Give 3 examples of healthy/whole grains.
Whole grain bread (i.e. wheat, rye), oatmeal, brown rice, whole wheat pasta
True or false:
Raw chicken should be washed before cooking.
False.
Cooking to proper temperature kills bacteria. Rinsing chicken only increases the chances of spreading bacteria around your sink and counter tops.
How many cutting boards (at minimum) should you have in your kitchen?
Two - one for raw meat and the other for fruits and vegetables. This helps to prevent cross-contamination.
Proper daily intake of fruits, vegetables, and dairy have been linked to lower levels of what mental health symptoms and associated disorders?
A) Psychosis - schizophrenia, schizoaffective disorder
B) Mania, mood lability - bipolar disorder
C) Stress, depression - stress-induced or mood disorders
C) Stress, depression - stress-induced or mood disorders
It is recommended that adults get __ hours of moderate-intensity physical exercise per week.
A) 1.5 hours
B) 2.5 hours
C) 3.5 hours
B) 2.5 hours
One way to reach this goal is to walk 30 minutes a day, 5 days per week :)
What are "whole fruits?"
Fruits which include the skin & pulp and thus have more nutrients
What should the minimum internal temperatures be for cooked chicken and steak respectively?
A) 155 (chicken) and 135 (steak) degrees F
B) 165 (chicken) and 145 (steak) degrees F
C) 175 (chicken) and 155 (steak) degrees F
B) 165 and 145 degrees F
Fish should also be cooked to 145 degrees and ground meat to 160 degrees
What happens if you set a hot glass dish on a wet or cold surface?
The glass may shatter.
Different sections of a piece of bakeware can expand or contract differently and cause it to lose its structure, resulting in a shattering effect.
What nutrients/ingredients should you limit in your diet to improve mood, digestion, and nutrition?
Sugar, salt, and saturated fat
1 in every __ deaths in the U.S. is caused by heart disease, and physical inactivity and a sedentary lifestyle are among the top contributing factors, according to the CDC (2022).
A) 4
B) 5
C) 6
A) 4
When buying frozen or canned vegetables, what phrases should you look for on the label (other than expiration date) to ensure it is healthy?
"Reduced sodium"
"No salt added"
We should have less than 2300 mg sodium/day
Never let raw meat or poultry sit at room temperature more than ____ hours before putting them in the refrigerator or freezer.
A) two
B) three
C) four
A) two
Never thaw food at room temperature. Food must be kept at a safe temperature during thawing. There are three safe ways to thaw food: (1) in the refrigerator, (2) in cold water, and (3) in the microwave. Food thawed in cold water or in the microwave should be cooked immediately.
When preparing food, is it better to wash your hands first or use hand sanitizer? Why?
Wash hands first
Alcohol-based hand sanitizers work by killing germs on your hands, while washing your hands with soap and water removes germs from your hands. Handwashing will remove all types of germs from your hands, but hand sanitizers are not able to kill all types of germs or remove harmful chemicals like pesticides and heavy metals. Overuse of sanitizer can also kill good bacteria.
Identify three ways to follow-through (remain accountable) with plans to improve your diet.
Tracking, meal prep, buddy system
More than 15% of adults in all U.S. states are physically inactive or don't exercise regularly, according to a January 2020 report by the CDC. This same report found that the most physically active state is _______.
Colorado