Cooking 101
List 5 herbs and spices
Cumin, oregano, chili powder, ginger, garlic powder, black pepper, curry powder, cinnamon, etc.
List 2 high-fiber foods
whole grains, vegetables, fruits, nuts, beans, etc.
What are the three macronutrients?
Protein, fats, carbohydrates
What are the two micronutrients?
Vitamins and minerals
What are some good foods to buy in bulk?
Nuts, seeds, grains, dried beans
Why should you use different cutting boards for meats and vegetables?
To avoid cross-contamination
What are the 5 food groups of MyPlate
Fruits, Vegetables, Grains, Protein, Dairy
List one unsaturated fat and one saturated fat
Saturated fat: meats, dairy, butter, coconut-oil, palm oil
Unsaturated fat: vegetable oils, avocados, fatty fish, nuts and seeds
What are 2 sources of vitamin D
The sun, Fatty fish, Beef liver, Eggs, Mushrooms, Fortified foods like dairy and cereals
You should shop the ______ of the store first because ______.
Outside perimeter because it is less processed
List three ways you can cook vegetables
Steam, Roast, Sauté, Bake, Microwave
What is the sodium recommendation for DASH diet?
<2000 mg/day
What is the difference between a whole grain and a "white grain"?
A whole grain has all of the grain components (bran, endosperm, germ) while a white grain only has the endosperm
Whole grains are rich in fiber
List three high sodium foods vs low sodium foods
High: processed foods, canned, etc.
Low: whole foods
What is the FIRST thing you should look at when reading food labels?
The serving size
What may be some nutrition benefits to choosing frozen vegetables over canned vegetables?
Quality
Less sodium
More fiber
Why are sprouts not recommended for immune health?
Run a risk of carrying foodborne illnesses like E. coli and salmonella. Most sprout seeds are grown in warm, humid conditions which are conducive to bacterial growth.
Which types of sugars affect your blood sugars the quickest?
Fast or simple carbohydrates
List two minerals
Calcium, Phosphorus, Iron, Magnesium, Zinc, Copper, Selenium, Sodium
MANY MORE…
Why is it helpful to look at the unit price?
The unit price is the price of that product per unit (per gallon, ounce, pound, etc.)
It can help you save a lot of money without having to do math or calculate product prices
What should the internal temperature of poultry be?
(thickest part of the meat)
165 degrees F
What does DASH stand for?
Dietary Approaches to Stop Hypertension
What is a complete vs incomplete protein? List an example of each.
A complete protein has all essential amino acids while and incomplete protein does not.
Complete protein: meat
Incomplete protein: tofu
What is the official name of vitamin C?
Ascorbic acid
What does it mean when a label says "reduced sodium"?
At least 25% less sodium than the regular product