Name: ______________________

Class: ______________________

Foods and Nutrition I

Class Notes

Food and Nutrition I

CORE STANDARDS, OBJECTIVES, AND INDICATORS
COURSE DESCRIPTION
This course is designed for students who are interested in understanding the principles of
nutrition and in maintaining a healthy life style. Attention will be given to the selection and
preparation of food and personal health and well-being.
STANDARD 1
Students will apply the skills of kitchen equipment and management.
PERFORMANCE OBJECTIVE 1
Complete FCCLA Step One. http://www.uen.org/cte/facs_cabinet/facs_cabinet10.shtml
PERFORMANCE OBJECTIVE 2
Consistently demonstrate proper measuring and preparation techniques while preparing a recipe.

STANDARD 2
Students will consistently demonstrate kitchen safety procedures and sanitation techniques.
PERFORMANCE OBJECTIVE 3
Consistently demonstrate preventative practices related to kitchen safety procedures.
PERFORMANCE OBJECTIVE 4
Consistently demonstrate sanitation techniques.

STANDARD 3
Students will explore the current Dietary Guidelines and ChooseMyPlate.gov.
PERFORMANCE OBJECTIVE 5
Evaluate and analyze a personal dietary intake for one or more days according to the dietary guidelines and
MyPlate.

STANDARD 4
Students will identify the sources and function of carbohydrates and fiber and apply
appropriate food preparation techniques.
PERFORMANCE OBJECTIVE 6
Actively participate in the preparation of a complex carbohydrate food product.

STANDARD 5
Students will identify the sources and functions of proteins and fats and apply appropriate
food preparation techniques.
PERFORMANCE OBJECTIVE 7
Actively participate in the preparation of a protein food product.
PERFORMANCE OBJECTIVE 8
Actively participate in the preparation of a food product containing healthy fats or fat substitutions.

STANDARD 6
Students will identify the sources, function of vitamins, minerals and water and apply
appropriate food preparation techniques.
PERFORMANCE OBJECTIVE 9
Actively participate in the preparation of a nutrient dense food product.

Kitchen Lab Rules

REMEMBER: BEING IN THE LAB IS A PRIVILEGE WHICH CAN
BE TAKEN AWAY
1. Always wear a clean apron. If your apron gets dirty in the
lab, put it in the washer.
2. Always tie your hair back or wear a hair net. Any loose hair
must be pinned back or under a hair net until the class is
over.
3. Always wash your hands before touching food or
equipment:
a. Use soap and hot water.
b. Wash for at least 20 seconds.
c. Use nail brush to clean under fingernails.
4. Keep electrical appliances away from the water. This also
includes the microwave.
5. Remove hot items from the oven or microwave with hot
pads or oven mitts, NOT hand towels or dish rags.
6. Wash with the washing towels and dry with the drying
towels. Do not use either to wash or dry your hands. Use
paper towels to dry your hands after washing them.
7. Never shove food down the sink drain. Always place it in
the trash. There are no garbage disposals so food will rot
in the drains.
8. Turn pan handles toward the middle or back of the
stovetop.
9. DO NOT SIT ON THE COUNTERS!!! It is extremely
unsanitary!
10. Do NOT taste food repeatedly with the same utensil
while you are preparing it.
11. Stay in your OWN kitchen unit. Your group needs your
help!
12. Put all equipment and supplies back in the correct
drawer. (All drawers and cupboards will be checked-off after
each lab.)
13. Clean-up your work area:
a. Wipe off counters with wet soapy dish rag and
sanitizer.

b. Follow the Dishwashing Procedure listed on the

board.
c. No food is to be pushed down the drain. Throw it in
the garbage.
d. Wash AND dry all dishes.
e. Wash AND dry out sink completely.
f. Put dirty towels and aprons in washer. Do NOT throw
them in.
14. NO water fights with the kitchen faucets, or messing
around of any kind:
a. Lab privileges will be taken away for 2 weeks.
b. All labs will be made up at home.
15. If you are absent on a cooking day, you must make the
recipe at home and bring back a small sample (if
appropriate) or a picture of the finished product.

Kitchen Lab Procedures & Jobs

Lab Jobs:
1. You will be assigned to a lab group and given a number in
that group. This number represents the job you will be
assigned to for that cooking day. Your jobs will rotate
each time you cook.
2. To find your job assignment, look on the whiteboard at the
front of the kitchen lab.
3. If a member of the group is absent, their job must be
divided among all members of the group present on that
day.
Procedure for Getting Supplies:
1. Any supplies needed that are not already in your kitchen
unit will be collected by the group member who is
assigned to that job for the day. ONLY that person should
be at the supply table.
2. In Cupboard 5, (under the sink), there is a pink tray. The
Supply Person will place all measuring equipment
needed on the tray and bring it up to the supply table to
measure all remaining ingredients.
3. After getting all supplies, take tray and all equipment back
to your kitchen. Do not leave any measuring equipment at
the supply table.

4. Everyone should get a chance to help prepare part of the

recipe. There should not be one person in charge. Share
the duties and be respectful of everyone in the group.
Checkout Procedure: (Before ANYONE in your group can be
excused)
1. All counters must be cleaned and sanitized.
2. All cupboards and drawers must be shut and closed.
3. Dish soap and sanitizer must be under the sink.
4. If the oven was used, all heating elements and timers
should be turned off.
5. If the microwave or blender was used, the inside and
outside must be clean.
6. All equipment must be back in the correct cupboards and
drawers.
7. The sink must be COMPLETY dried out, (especially around
the spout and handles.)
8. Turn in your recipe evaluation to receive credit for the day.

Student Signature:
___________________________________________________
Name
Date

Printed Name

Period

Name: ___________________________

Unit 1
Introduction to Cooking
Terms~Measuring~Equipment~Recipes~Equivalents

Kitchen Equivalents
1 gal.
1 qt.
1 pt.
c.

1 qt.
1 pt.

c.

c.

1 pt.

c.

c.

1 qt.
1 pt.

c.

c.

1 pt.

c.

c.

1 qt.
1 pt.

c.

c.

c.

1 pt.
c.

1 pt.

c.

c.

c.

1 c.
1/2 c.

1/2 c.

1/4 c.
1/8 c.

1/4 c.
1/8 c.

1/8 c.

1/4 c.
1/8 c.

1/8 c.

1/4 c.
1/8 c.

1/8 c.

1/8 c.

T.

T.

T.

T.

T.

T.

T.

T.

T.

T.

T.

T.

T.

T.

T.

T.

1 c.
1/3 c.
T.

T.

T.

1/3 c.

T.

T.

1/3
T.

T.

T.

T.

T.

1/3 c.
T.

1/3
T.

T.

T.

T.

T.

T.

1/3
T.

1 c.
T.

T.

T.

T.

t. t. t. t. t. t. t. t. t. t. t.

T.
t.

t. t.

T.
t.

T.

t. t. t. t. t.

T.
t.

t. t.

T.
t.

T.

t. t. t. t. t. t.

T.
t.

T.

T.

t. t. t. t. t. t. t.

T.
t.

T.

T.

t. t. t. t. t. t. t. t.

Other Important Measurements

1 Stick Butter = 1/2 cup
Tablespoon
1/3 c. = 5 1/3 Tbsp.
Teaspoon
8 oz. = 1 c.
2 c. = 1 pt.

2 pt. = 1 qt.

Min. = Minute

Tbsp. of T. =

1 qt. = 4 c.

Doz. = Dozen

tsp. or. t. =

1 lb. = 16 oz.
1/8 c. = 2 Tbsp.

C. = Cup
Pkg. = Package
Gal. = Gallon
Hr. = Hour
Pt. = Pint
Oz. = Ounce
Qt. = Quart
lb. or # = Pound

Cooking Terms
Directions: Write the cooking term next to the correct definition.
Whip
Grate
Cream
Knead
*Flour*
Mince
Steam
Dice
Cut-In
Simmer
Fold-In
Chop
Peel/Pare
Dredge
Saut
Term

Definition

1.

To beat rapidly to incorporate air and to increase

volume.

2.

To rub food on a surface with sharp projections.

3.

To cook by the vapor produced when water is

heated to the boiling point.

4.

To cut into small pieces.

5.

To brown or cook food in a small amount of fat

over a low or medium heat.

Equipment To Use

t.

6.

To cut into very small cubes.

7.
8.
9.
10.
11.
12.
13.

To sprinkle or lightly coat with a powdered

substance, often with crumbs or seasoning.
To remove or strip off the skin or rind of some
fruits or vegetables.
To cut fat into flour with two knives or a pastry
blender.
To combine two mixtures by gently cutting down
through the mixture, across the bottom, and
turning over near the surface.
To coat a food HEAVILY with flour, breadcrumbs
or cornmeal.
To work sugar and fat together until the mixture
is soft and fluffy.
To work dough by pressing and folding until it
becomes elastic and smooth.

14.

To cook food just below the boiling point.

15.

To cut food into the smallest possible pieces.

Kitchen Equipment
Label each piece of kitchen equipment below.
1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.

16.

17.

18.

19.

20.

21.

What Is It?!?
Kitchen Lab Equipment
Cupboard 1:
HINT:
________________________________________________________________________
_________________
1 Cup Liquid Measuring Cup (Small)
2 Cup Liquid Measuring Cup (Medium)
4 Cup Liquid Measuring Cup (Large)
Staple Ingredients:
1 Flour
1 Cooking Spray
1 Baking Soda
1 Sugar
1 Vanilla
1 Baking
Powder

1 Salt Canister
Salt/Pepper Shakers

1 Oil

1 Set

Drawer 2:
HINT:
________________________________________________________________
_________________________
4 Hot Pads (2 Squares & 2 Gloves)
2 Cooling Racks
1 Cutting Board
Drawer 3:
HINT:
___________________________________________________________________
______________________
1 Electric Mixer
2 Beaters
Cupboard 4:
HINT:
___________________________________________________________________
______________________
1 Large Pot with Lid
1 Large Skillet
1 Medium Saucepan with Lid 1 Small Skillet
1 Small Saucepan with Lid
Cupboard 5:
HINT:
___________________________________________________________________
______________________
1 Dish Soap
1 Sanitizer Spray Bottle
1 Dish Drainer with Mat
2 Drain Plugs
1 Supply Tray
1 Scrub Brush
Cupboard 6:
HINT:
________________________________________________________________________
_________________
5 Large Drinking Glasses
5 Large Plates
1 Pitcher
5 Cereal Bowls

5 Small Plates
5 Custard Cups
5 Medium Plates
1 Extra Blender Cup with Lid
Cupboard 7:
HINT:
________________________________________________________________________
_________________
3 Metal Mixing Bowls
1 Colander
4 Plastic Mixing Bowls
1 Strainer
1 Glass Mixing Bowls
1 Sifter
Drawer 8:
HINT:
____________________________________________________________________
_____________________
2 Sets of Dry Measuring Cups
(1/4 c., 1/3 c., 1/2 c., 1 c.)
2 Sets of Measuring Spoons
(1/4 tsp., 1/2 tsp., 1 tsp., 1 Tbsp.)
2 Turners
2 Mixing Spoons
2 Spatulas
1 Whisk
2 Rubber Spatulas
Drawer 9:
HINT:
____________________________________________________________________
_____________________
1 Pair of Tongs
1 Vegetable Scrubber/Brush
1 Egg Separator
1 Slotted Spoon
1 Pastry Brush
1 Ladle
1 Rolling Pin
1 Pasta Scoop
Cupboard 10:
HINT:
____________________________________________________________________
_____________________
1 Muffin Tin (6 Count)
1 Round Glass Dish
1 Muffin Tin (12 Count) 1 Square/Rectangle Metal Pan

1 Cookie Sheet
1 Pizza Pan
1 Square Glass Dish
Drawer 11:
HINT:
____________________________________________________________________
_____________________
1 Can Opener
1Grater
3 Biscuit
Cutters
1 Pizza Cutter
1 Pastry Blender
1 Pair
of Kitchen Shears
1 Apple Corer
1 Vegetable Peeler
1
Thermometer with Cover
Drawer 12:
HINT:
____________________________________________________________________
_____________________
5 Butter Knives
2 Large Serving Spoons
1 Small
Paring Knife
5 Salad Forks
1 Large Chopping Knife
5 Spoons
1 Medium Serrated Knife

MEASUREMENTS
1. What are the two types of measurements?
2. How do you measure the following:
a.
b.
c.
d.

Flour:
Sugar / Salt:
Brown Sugar:
Shortening / Peanut Butter:
1.
2.
e. Oil / Milk / Water:
f. Margarine / Butter:
g. Eggs:
3. Standard measuring cups come in what 4 sizes?
____________
____________
____________
4. Standard measuring spoons come in what 4 sizes?

____________

____________
____________
5. What do the following abbreviations mean?
tbsp. _____________________________
hr.
min. _____________________________
doz.
oz.
_____________________________
T.
qt.
_____________________________
tsp.
pt.
_____________________________
c.
gal. _____________________________
lb.
t.
_____________________________
pkg.

____________

____________

_____________________________
_____________________________
_____________________________
_____________________________
_____________________________
_____________________________
_____________________________

6. Measuring Match-Up
A. Determine the best way to measure each of the following ingredients
B. Identify the correct measuring equipment to use in the left column.
C. Identify the correct measuring method in the right column.

Measuring

Ingredients

Measuring Method

Equipment
3/4 cup milk
1 cup brown sugar
1/2 cup flour
1 teaspoon vanilla
1/4 cup oil
1 cup sugar
2/3 cup oatmeal
1/4 cup peanut butter
1 tablespoon baking soda
1/3 cup shortening
pinch of salt
1/4 teaspoon cinnamon

7. Give the equivalents for the following:

1 tablespoon = __________ tsp.
1 cup = __________ tablespoons
1 pt. = __________ cups
1 gallon = __________ quarts
1 stick butter = __________ cup
1/8 cup = __________ tbsp.
1/2 tbsp. = __________ tsp.
8 tbsp. = __________ cup

1/4 cup = __________ tbsp.

1 cup = __________ fluid oz.
1 quart = __________ pints
12 tbsp. = __________ cup
1 qt. = __________ cups
1 gallon = __________ cups
1 cup = __________ 1/4 cups
5 tbsp. + 1 tsp. = __________ cup

8. Using the recipe below, change the measurements to double the recipe and then half
it. Us the most correct measurement. (Ex: Instead of 8 Tbsp., but 1/2 c.)

Doubled

Halved

___________________________
1 cup sugar
___________________________
1/4 cup brown sugar
___________________________
2/3 cup peanut butter
___________________________
2 cup oats
___________________________
3/4 cup milk
___________________________
1 tsp. salt
___________________________
2 tbsp. cocoa
___________________________
1 tsp. vanilla
___________________________
2 eggs
___________________________
3 cups flour
___________________________
12 oz. walnuts
9. If you are cutting a recipe in half, which of the following
NEVER cut in half? Circle one.
Ingredients
Pan Size
Cooking Time

___________________________
___________________________
___________________________
___________________________
___________________________
___________________________
___________________________
___________________________
___________________________
___________________________
___________________________
parts of a recipe to you
Oven Temperature

Abbreviations & Equivalents Review

Pound = _________________
__________________

Gallon = ________________

Pint =

Cup = ___________________
_________________

Quart = _________________

Hour =

Tablespoon = ____________
_______________

Minute = ________________

Teaspoon = ______________
_________________

Fluid Ounce = ____________ Dozen =

3 tsp. = __________ Tbsp.

_________________ h r.

4 Tbsp. = ___________ c.

2 c. = ____________ pt.
____________________ c.

1/3 c. = ____________ Tbsp.

Package =

60 min. =
8 oz. =

1 c. = ____________ Tbsp.
____________________ oz.

8 Tbsp. = ___________ c.

1 lb. =

1/2 Tbsp. = _______ tsp.

butter = __________ c.

3/4 c. = ____________ Tbsp.

1 cube of

9 tsp. = __________ Tbsp.

__________________ c.

5 1/3 Tbsp. = _______ c.

2 Tbsp. =

16 fl. oz. = ________ c.

c.

Min. = __________________
_____________________
Pt. = ____________________
_______________________

3 pt. = _____________ c.

1 qt. = ____________________

C. = ____________________
Hr. = ___________________

Tbsp. =
Oz. =

Doz. = __________________
______________________

Gal = ___________________

Pkg. =

Lb. or # = ________________
_______________________

Tsp. = ___________________

Qt. =

6 c. = _______________ pt.
_____________ c.

4 c. = _________________ qt.

5 1/3 Tbsp. =

1/2 hr. = ____________ min. 12 Tbsp. = _____________ c.

stick of butter

1/2 c. = ___________

2 c. = _______________ fl. oz. 1 tsp. = ______________ Tbsp.

________________ c.

16 Tbsp. =

1 c. = _______________ oz.
__________________ Tbsp.

16 oz. = ________________ lb.

1/2 c. =

1 Tbsp. = ____________ tsp.

___________________ c.

3 Tbsp. = _______________ tsp.

1 pt. =

1/4 c. = _____________ Tbsp. 1/8 c. = ________________ Tbsp.

__________________ Tbsp.

1/3 c. =

Reading a Recipe and Measuring

1. List the FOUR parts of a recipe:
1. ______________________________________________
_________________
2. ______________________________________________
_________________

3. ______________________________________________
_________________
4. ______________________________________________
_________________
2. What are the EIGHT steps to following a
recipe correctly?
1. Read the recipe carefully before
beginning
2. Check to see if you have all the
ingredients
3. Pre-heat oven if needed
4. Gather all equipment needed
5. Complete preparation of specific
ingredients (Ex: chopped nuts, melted chocolate)
6. Measure exactly
7. Mix carefully, following each direction
8. Bake or cook at temperature and time
directed
3. What is the most important step and why?
______________________________________________________
___________
______________________________________________________
___________
4. Before cooking, you should always wash
your hands for at least how long?
_____________________

5. What should you NEVER do when measuring

flour?
______________________________________________________
___________
How should you measure flour instead?
______________________________________________________
___________
6. What is the most efficient way to measure
the following measurements of dry
ingredients?
4 Tbsp. =_____________________
3 tsp. =
____________________
3/4 c. = ______________________
1/8 c. =
____________________
7. When cutting a recipe in half, or when
doubling a recipe:
The cooking ___________________ remains the
same, but the ________ of the cooking pan
and the length of ___________ will be affected.
8. When baking with a glass dish, you need to
reduce (lower) the oven temperature by
_________ degrees.

Name: ___________________________

Unit 2
Safety & Sanitation
Plus

Microwave Cooking

Safety and Sanitation

When working with ELECTRIC APPLIANCES:

1.
2.
3.
4.
5.
6.

Keep your hands dry.

Stand on a dry surface.
Keep electric appliances away from water
Avoid using metal objects on electric appliances.
Unless absolutely necessary, avoid using an extension cord.
Do not ___________________ too many appliances into the same outlet. It could get overloaded and explode or get overheated and cause a blackout.
7. When cleaning appliances make sure they are unplugged.
8. If someone is getting shocked by an appliance, first
____________________________________________, then unplug the appliance before
approaching the injured person.

To avoid CUTS:
1.
2.
3.
4.
5.

___________________ knives are safer than dull ones.

Do not put knives in a drawer full of knives.
Store knives in a knife block or a knife rack.
Clean up any broken glass immediately.
In the case of someone getting cut, the general rule is to ______________________ by using a
clean cloth covering the wound and pressing directly on the wound.
6. Sometimes, you will need to apply pressure on the wound and on the nearest
______________________.

To avoid getting BURNED:

1. Stand to the side of the oven when opening it.
2. Use hot pads for handling hot pans, etc. (This includes those coming out of the
microwave.)
3. Lift the lids off of foods so the steam goes _____________________________________ and your
face.
4. Pull the rack of the oven out rather than having to reach in.
5. Turn the pan handles toward the ___________________________________ of the stove.
6. If it is a __________________ degree burn, it will be red, but there will not be any blisters. In
this case, you should _____________________________________________.
7. If it is a second degree burn, it will have blisters and be red. In this case you can cover
with a cool cloth, or have a doctor check it if it is a large area.
8. If it is a third degree burn, the skin will be discolored or melted away. In this instance, you
should determine how large of an area is burnt, then call for help. Avoid touching the
burnt area and lightly cover the area with a cool cloth.

How to avoid FALLS:

1. Use a ___________________ to reach things in high places.
2. Clean any ________________ as soon as they happen.
3. If there is a fall, assess the injures:
a. Make sure they are breathing.
b. Check for bleeding.
c. Make them comfortable.
d. Remove them from activity path.

To help prevent FIRES:

1.
2.
3.
4.

Keep all flammable objects away from direct heat.

Never put paper towels on the range.
Watch your stove carefully. Never leave it unattended.
If it is a grease fire:
a. Put a ________________ on it
b. Pour __________________ on it
c. Use a fire __________________________
5. Do NOT ever use:

a. _____________________
b. _____________________
c. _____________________

CLEANING and CLEANING SUPPLIES:

1. You should keep all surfaces and equipment clean.
2. Wash the counter with a disinfectant before you begin to cook.
3. _______________________________. It will keep the area clean and will make the clean-up
much easier.
4. To properly wash dishes:
a. Throw away or rinse any food left on dishes
b. Fill one sink with hot soapy water
c. Fill the other sink with plain hot water
d. Wash dishes in soapy water, then rise all soap away in the plain hot water
e. Place dishes in dish rack or dry with a clean towel
5. When you are doing the final clean-up, you should wash the dishes in the following order:
a. _______________________________
b. _______________________________
c. _______________________________
d. _______________________________
e. _______________________________

To prevent POISIONING and CONTAMINATION by cleaning supplies:

1. Keep all chemicals away from the food. Store them in a different place than you store
your food.
2. Keep supplies in their _______________________________________ and make sure they are
labeled with their contents, what they are there for, and how to use them.
3. The safest rule as far as mixing cleaning supplies is: DO NOT MIX THEM!
4. Combinations like ________________ and _____________ will produce a deadly
________________!

Sanitation Rules:
1. Always wash hands for a minimum of _______________________.
2. Wash your hands:
a. ___________________ Cooking
b. ___________________ Cooking
c. ___________________ Cooking or Handling Raw Meat
3. Wear gloves while cooking if you have a cut or open sore on your hands.
4. Pull back or cover hair while working in the kitchen.
5. Use plastic cutting boards, not wooden ones.
6. When tasting foods, use a clean spoon every time.
7. Keep foods out of the _____________________________________________________.
8. Foods should be stored within two hours.
9. Always check the internal temperature of foods with a food thermometer.
10.Seafood, beef, veal, lamb and pork should be cooked to at least ____________.
11.Ground meats, such as ground beef, should be cooked to at least ___________.
12.All poultry should be cooked to at least _____________.
13.When reheating food, make sure the internal temperature is at least __________.
14.Keep hot foods __________ and cold foods __________.
15.When in doubt, ____________________!
16.The best ways to ___________frozen food:
a. __________________________________________
b. ___________________________________________
c. ___________________________________________

Food Borne Illness

1. What is a food borne illness?
An illness caused by eating food contaminated
with________________________.
2. How common is Food Borne Illness?
_______________________ common! There are millions of cases each
year.
3. What are some general symptoms of Food Borne Illness?
Nausea Headaches Abdominal Cramps
Fatigue
Vomiting Fever
Diarrhea
Body Aches
4. How serious is Food Borne Illness?
It can be very mild or potentially __________________________!
5. What four things do bacteria need to be able to grow?
________________ ________________ ________________
______________
6. What does a virus need to be able to grow?
A ___________________ (something to live and multiply in)
7. How are most Food Borne Illnesses spread?
When food is left in the _____________________________________ for
too long
__________________ food handling practices
8. How can most food borne illnesses be prevented?
Using ______________ food handling practices
Keeping food ________________ of the temperature danger zone
9. What is the temperature danger zone?
ANY temperature BETWEEN ______F and _________F
10.
SALMONELLA
Found In: _______________________________________
11.
E. COLI
Found In: _______________________________________
12.

STAPHYLOCOCCUS (STAPH)

Found In: _______________________________________ (Sneezing,

Coughing, etc.)
13.
BOTULISM
Found In: ________________________________________
14.
HEPATITIS A
Found In: _________________________________________ (usually from
improper hand washing after using the restroom)

Based on the information youve

learned so far, list TEN ways to
prevent the spread of a food borne
illness:
1.

_____When in Doubt, Throw it Out!

_____________________
2.
______________________________________________
____
3.
______________________________________________
____
4.
______________________________________________
____
5.
______________________________________________
____
6.
______________________________________________
____

7.

______________________________________________

____
8.
______________________________________________
____
9.
______________________________________________
____
10._________________________________________________

Microwave Cooking
1. Microwaves are ATTRACTED to:
a. _______________
b. _______________

c. _____________

2. Microwaves are REPELLED by:

a. _____________
3. What materials or containers are microwave safe?
a. _______________
b. _______________

c. _____________

4. What part of the microwave oven generates the microwaves?

5. Which container cooks more evenly-Round or Square? WHY?

6. What is standing time and WHY is it important?

WHAT: The amount of time food is allowed to sit _____________ microwave cooking in
order to _____________________________________.
WHY: If you dont allow for standing time, you will ___________________________.

7. Why should you stir or rotate food when microwave cooking?

8. What part of the microwave will rotate the food while it is cooking?
9. Why is it best to cover most foods when microwave cooking?
a. ________________________________________
b. ________________________________________
c. ________________________________________
10. Why do foods NOT brown in the microwave?

11. How can you prevent burns when microwave cooking?

a. _________________________________________
b. _________________________________________
c. _________________________________________

Name: ___________________________

Unit 3
Carbohydrates

CARBOHYDRATES
1.
2.
3.
4.
5.
6.

7.
8.

We get most of our carbohydrates from the __________________ group.

________________ and ____________________ are also a good source of carbohydrates.
Almost all of our carbohydrates come from ____________________ food sources.
The main function of carbohydrates is to ___________ _________. They provide _____ calories
per gram.
If we eat more carbs than our bodies need for energy, they get stored as ____________.
The three types of carbohydrates are:
a. ____________________________
b. ____________________________
c. ____________________________
Sugars are ______________. Starches are __________________.
Complex Starches will ______________________ into Simple Sugars.

Draw a Picture of the Following and

Source:

CIRCLE the Better Energy

SIMPLE SUGAR

COMPLEX STARCH

9. List the different types of sugars and their food sources:

SUGAR
A.
B.
C.
D.
E.

OTHER NAME
Blood Sugar
Table Sugar
Fruit Sugar
Malt Sugar
Milk Sugar

FOOD SOURCES
Fruit, Vegetables, Grains
Table Sugar, Sugar Cane
Fruit
Grains
Milk

FIBER
1. The average American does not get enough __________________ in their diets.
2. The National Cancer Institute recommends that the average person gets _____________ of fiber
every day.
3. Two other common names for fiber are: ________________ or __________________
4. Fiber is important because it attracts _____________ to the _________________ and helps move
food through our systems faster. You have to have water along with fiber or it is not as
effective.
5. Benefits of fiber include a lowered risk of ____________________, hemorrhoids and colon or rectal
cancer.
6. List the two types of fiber and the main functions they perform:

Type of Fiber
A.
B.
or dissolve

*Will NOT digest

Function
Show to lower total blood cholesterol
Helps move food through the body

7. __________________ is insoluble, or ________________________.

8. Fiber only comes from _________________ food sources. You CANNOT get fiber from animal food
sources.
9. Foods that are high in fiber include:
A. ______________
a. ____________________________________
Provides:
b. ___whole grains___
c. ___legumes/beans___
Starch
d. ___Bran___
10. Ways to increase fiber in the diet include:
B. _______________
a. ___________________________________
Provides:
b. ___Use whole wheat flour___
c. ___Eat the skins___
Unsaturated Fatty
11. Label the wheat kernel to the RIGHT:
Acids
12. The MOST beneficial part of the wheat
B Vitamins
kernel is: ______________________
13. The LEAST beneficial part of the wheat
kernel is: ______________________
14. When a product claims that is it Whole Wheat
C. _________
or Whole Grain, it must use the ______________
wheat kernel, or all three parts.
Provides:
15. Other products, like white bread and rice,
usually only use the _______________, which is the
Fiber
_____________ beneficial part of the wheat kernel.
16. ___________________: some of the nutrients that were lost in processing are added back into
the product
17. ___________________: 10% more of the Daily Value for the nutrient is being added

Yeast Breads
1. What is the purpose of each ingredient in yeast breads?
Ingredient
Function
Body/Structure
Produces CO2, provides leavening to make light, airy and
porous
Controls yeast and adds flavor
Provides tenderness
Dissolves and activates yeast
Food for yeast
Provides color, texture and nutrients
2. What is proofing?
The period of time when the bread is _______________ and ____________ is being produced.

3. What happens if the liquid you add to the yeast is too hot?
4. What happens if the liquid you add to the yeast is too cold?
5. What affect does salt have on yeast?
6. What is the effect of mixing baking soda with an acid?
7. What are some common acids added to foods to help produce leavening? (List at least 3)

RICE & PASTA

1. List the types of rice below:
Type
A.
B.
C.
D.
most fiber!
E.
F.

*Has the

Description
Shorter than long grain rice. When cooked, it is moist and
tender.
4-5 times longer than the width. After cooked, it will be
light and fluffy.
Short, plump and almost round. Cooked grains are soft and
cling together.
Chewy texture and nut-like flavor. Rich in vitamins,
minerals and fiber.
Long, dark and streaky color. Distinct flavor.
It has been completely cooked and then dehydrated. The
process reduces time required for cooking.

2. To cook rice:
A. Use about 2 cups of water for every cup of rice.
B. Bring water to a boil.
C. Add rice and ______________________________.
D. Bring water back up to a boil.
E. Reduce heat so rice will simmer.
F. Check for doneness. The rice should be tender but firm, and there should be no water
left.
G. If some water remains, continue cooking, but remove the lid.
3. RICE YIELD:
_______________ uncooked rice will make _______________cooked rice (1:3 ratio)

4. To cook
A. Use about 1 quart of water for every 4 ounces of dry pasta.
B. Bring water to a boil.
C. Add pasta slowly to boiling water so boiling does not stop.
D. _______________________________________.
E. Stir pasta frequently while its cooking.

pasta:

F. Cook pasta to al dente stage (pasta remains firm to the bite).

G. Drain pasta in a colander.
H. To keep pasta warm, set the colander over a pan of hot water and cover the colander.
5. PASTA YIELD:
____________________ uncooked pasta will make ___________________ cooked pasta (1:2 ratio)

Muffin Method of Mixing

1. Combine all dry ingredients together into a bowl.
2. In a separate bowl, blend all of the liquid ingredients, (including
fat.)
3. Make a well in your dry ingredient bowl and pour the liquid in
the well.
4. Stir until dry ingredients are moistened.
The Perfect Muffin:

Drawings:

1.
2.
3.
The Under-Mixed Muffin:
1.
2.
3.
The Over-Mixed Muffin:
1.
2.
3.

Biscuit Method of Mixing

1. Combine all dry ingredients.
2. Cut-In the fat until there are crumbs.
3. Add the liquid and stir until a dough forms.
4. Knead the dough so gluten will form.
5. Cut into biscuits with biscuit cutter.
6. Place on a greased cookie sheet.
What does a perfect biscuit look like?
1.
2.
3.

Drawing:

Two of the most important steps in making biscuits are:

1.
2.

Name: ___________________________

Unit 4
Fats & Oils

Fats and Oils

1. Fat is:
a. The most _________________________ source of food energy.
b. There are ____________ calories in every gram of fat.
c. We should _________________________ from foods containing a
lot of fat.
2. Fats that are __________________ are room temperature are called
__________.
3. Fats that are ______________ or firm at room temperature are called
_________.
4. Cholesterol is:
a. Cholesterol is ______________fat.
b. It is a ___________________ substance present in all body
cells that is needed for many _______________________ body
processes.
c. It contributes to the _______________________ and the skins
production of _______________________.

d. Adults _________________all the cholesterol they need, mostly

in the liver.
e. All ____________________also have the ability to manufacture
cholesterol.
5. Cholesterol in Foods:
a. Because all animals make cholesterol, if you eat any animal
product, including ____________, _______________ and
____________, you will be consuming some extra or
unneeded cholesterol.
b. Other foods high in cholesterol are:
- Egg Yolks
- Liver / Organ Meats
- Some Shellfish
6. LDLs and HDLs:
a. A certain amount of cholesterol __________________ in the
blood. It does not float through the bloodstream on its own,
but in chemical packages called _____________________.
There are two major kinds of lipoproteins:
1. __________ (Low-Density Lipoproteins)
2. __________ (High-Density Lipoproteins)
7. Low-Density Lipoproteins: Losers
a. Takes Cholesterol _______ the ______ to wherever it is needed
in the body.
b. If too much LDL cholesterol is circulating, the ___________
amounts of cholesterol can ________________ in
________________ walls.
c. This buildup _______________the risk of ________________or
_________.
d. Thus, LDL cholesterol has come to be known as
_____________________.
8. LDLs are like the ____________________.
a. When LDLs have too much cholesterol to cart around, it
builds up in the arteries and starts to clog them up.
9. High-Density Lipoproteins: Heroes
a. Picks up excess cholesterol and takes it ___________ to the
____________, keeping it from causing harm.
b. Thus, HDL cholesterol has come to be known as
_____________________.
10.
HDLs are like the _____________________
a. The HDLs go around and pick up all the excess cholesterol
clogging up the arteries and take it back to the liver.

11.
For most people, the _______________ and ______________ of
fats eaten have a ________________ effect on blood cholesterol
than does the cholesterol itself.
12.
The fats found in food, such as butter, chicken fat, or corn oil,
are made up of different combinations of _______________________.
13.
Types of Fat:
a. Fatty acids: ORGANIC ACID UNITS that make up fat. There
are three types
1.
________________________
2.
________________________
3.
________________________
14.
SATURATED Fatty Acids:
a. ____________ HDLs
b. ____________ LDLs
Food Sources: Meat/Animal Sources, Poultry Skin,
Whole Milk & Dairy Products, Butter, Shortening,
*Tropical Oils
15.
POLYUNSATURATED Fatty Acids
a. ____________ HDLs
b. ____________ LDLs
Food Sources: Most Vegetable Oils, Corn Oil, Soybean
Oil, Safflower Oil
16.
MONOUNSATURATED Fatty Acids The BEST One To
Have!
a. ____________ HDLs
b. ____________ LDLs
Food Sources: Olives, Olive Oil, Avocados, Peanuts, Peanut
Oil, Canola Oil

17.
All fats include _______________ kinds of fatty acids, but in
varying amounts.
18. A Good Rule of Thumb
a. Fats that are ___________ at room temperature are made up
mainly of ____________________ fatty acids.
b. Fats that are _________________ at room temperature are made
up mainly of _______________________ fatty acids.
19. _________________________ Is:
a. The process in which missing HYDROGEN ATOMS are added
to an unsaturated fat to make it _______________ in texture. (It
turns liquid oil into solid shortening.)
b. This forms a new type of fatty acid called
_______________________, (man-made fat).

c. Trans-fatty acids have many of the same properties as

______________ fats.
20. Visible Fat:
a. Fat that is _________________________
b. Examples: Butter on a baked potato, layer of fat around a
pork chop, etc.
21. Invisible Fat:
a. Fat that ___________________________ by the eye
b. Examples: whole milk, some cheese, egg yolks, nuts,
avocados, etc.
22. Functions of Fat:
a. Carries Vitamins ____, _____, _____ and ______ through the
body.
b. Provides a _________________ store of energy.
c. Promotes healthy _____________
d. Promotes normal _____________________
e. Acts like a ________________ and heat regulator to protect
your heart, liver and other vital organs.
f. ____________________ your body.
g. Satisfies hunger and helps you feel ______________ longer.
h. Adds _________________ to food.
23. Too Much Fat
a. Americans eat not only too much fat, but the wrong kinds of
fat! Doing so can increase the risks for serious health
CONCERNS and ILLNESSES.
24. High fat diets are liked to:
a. _________________________________
b. _________________________________
c. _________________________________
d. _________________________________
25. Lowering Fat and Cholesterol in the Diet:
a. _________________!
b. Replace saturated fats with _____________________ fats in the
diet.
c. Choose ________________ cuts of meat.
d. ____________, ____________, or __________ foods instead of
cooking them in oil or fat.
e. Many more!!

Name: ___________________________

Unit 5
Protein

Protein
PROTEIN
1. Proteins provide _________ calories per gram.
2. The main function of protein is to
___________________________________________________.
If carbohydrates and fat are not available, your body will use protein. Is this a
good thing? _______
3. You must eat protein __________________ to replace the wear and tear on the body
tissues.
4. We get most of our protein from the ________________________________________.
5. It is recommended that we choose _________________________________ products in the
place of some meat and poultry every week.
6. ________________________ are the __________________________________ of protein.
7. There are ________________ essential amino acids.
8. _________________________________ means that your body MUST have them.
9. _________________________________ contain all 9 of the essential amino acids.
10. Complete proteins com from ________________________ sources.
11. _____________________ (from soybeans) is the only complete protein from a plant
source.
12. ___________________________________________ do NOT contain all of the essential
amino acids.
13. Incomplete proteins come from ___________________________ food sources.
14. Examples of incomplete proteins could be:
a. GRAINS
d. RICE
b. BEANS
e. WHEAT
c. NUTS/SEEDS
15. Incomplete proteins can be ______________ to create a __________________________
protein.
16. Examples include:
a. BEANS AND RICE
b. PEANUT BUTTER AND WHOLE WHEAT TOAST
c.
BEAN SOUP WITH A WHEAT ROLL

EGGS
1. Eggs are very porous. They should be __________________ in their
____________________________. The cardboard helps block unwanted odors from
seeping into the eggs.
2. Eggs have an expiration date printed on the carton. They usually last
_________________________.
3. Methods of cooking eggs include:
a. HARD COOKED
d. FRIED
b. SOFT COOKED
e. POACHED
c. SCRAMBLED
4. When eggs are cooked, they __________________. This means that the liquid
transforms into a solid.
5. Eggs perform different jobs in different foods. These include:
a. ________________________
Example: ________________________
b. ________________________
Example: ________________________
c. ________________________
Example: ________________________
d. ________________________
Example: ________________________

e.

________________________

Example: ________________________

MILK
1. It is recommended that we _________________________________________________________
and get at least _______________________ daily from the Dairy food group.
2. Milk and milk products, (yogurt, cheese, etc.) are excellent sources of
___________________ ________________________because they come from animal sources.
3. By law, milk must be fortified with _____________________________________________.
4. ______________________________ means that EXTRA has been added to the project.
5. You can also get Vitamin D from ________________________. That is why it is
sometimes called the _____________________ VITAMIN.
6. Milk products also provide important minerals like CALCIUM, IRON and
PHOSPHORUS to help build healthy bones and teeth.
7. Milk goes through several treatments before it is safe to drink. Two of these
processes are:
a. _________________________________: milk that has been HEAT TREATED to
remove or kill harmful organisms.
b. _________________________________: the fat particles in milk have been BROKEN
DOWN and evenly distributed so they cannot join together again.
8. There are several types of Milk:
Type of Milk
Description
a. WHOLE MILK
b. 2% MILK
c. 1% MILK
d. SKIM MILK (FAT-FREE MILK)
e. NON-FAT DRY MILK
f. EVAPORATED MILK
g. SWEETENED CONDESNSED MILK
h. UHT MILK (Ultra High Temperature)
i. LACTOSE FREE MILK
j. BUTTERMILK
k. ACIDOPHILUS MILK
l. FLAVORED MILK

Contains the highest amount of fat-(At least 3.25% or

more)
Contains only 2% milk-fat
Contains only 1% milk-fat
Contains no fat
Skim milk that has been dehydrated and packaged
Milk that has had all water evaporated out of it
Milk with sugar added and then had water evaporated out
Milk heated to 280 for 2 seconds to kill bacteria
Milk that has had the lactose sugar removed
Milk with lactic acid added
Special milk to help those with digestive disorders
Milk with flavorings added (chocolate, strawberry, etc.)

9. Milk products _______________________ easily.

10.
Scorching occurs when the proteins in milk are _____________________________.
They fall and cling to the bottom of the pan. They create a thick, black layer that is
difficult to remove.
11.
To prevent scorching, cook milk on ___________________ and STIR IT
________________________to prevent the proteins from collecting on the bottom of the
pan.
12.
Heating milk in the ________________________ will also prevent scorching.

CHEESE
1. There are two types of cheese: _______________________ and
____________________________.
2. Natural cheeses include:
Type of Cheese
Examples
a. FRESH (Unripened)

Cream Cheese, Feta, Mozzarella, Ricotta

b.
c.
d.
e.

SOFT CHEESES
SEMI-SOFT CHEESES
FIRM CHEESES
HARD CHEESES

Brie, Boursin, Camembert

Fontina, Gorgonzola, Couda
Cheddar, Gruyere, Provolone
Asiago, Parmesan

3. Processed cheese is cheese made from natural cheeses, but has had emulsifiers,
colorings and PRESERVATIVES added to INCREASE SHELF-LIFE. It is also easier
and cheaper to produce.
4. Processed cheese include:
Type of Cheese
Examples
American Cheese (Cheese Singles), Easy Cheese (Spray Cheese), Velveeta,

a. PROCESSED CHEESE Powdered Cheese

5. To reduce fat intake in the Milk and Dairy Group, you can:
a. ________________________________________________________
b. USE A LOWER FAT CONTENT CHEESE________________
c. SUBSTITUTE YOGURT FOR MAYONNAISE_____________

Name: ____________________________

Unit 6
6.

Vitamins,
Minerals,
Fruits and
Vegetables

Fruits and Vegetables

FRUITS

Nutrition

Fruits are 75 95% water

Low in _______, _________ and
_____________
Excellent source of _________ (especially

the skins!)

Vitamins/Minerals Fruits Provide:

o
o
o

Guidelines for Selection Fruits

Firm
Crisp
Free from Decay
Smooth
Dense
Good Color
Free From Bruises
Good Smell
In Season (Will Be Cheaper)

Purchasing and Storing Fruits

Store
o
o
o

Fruits in:
_______________________
_______________________
_______________________

Nutrition

___________ happens when

______________ found in the fruit
break-down into __________
This leads to deterioration or
spoilage:
o Color Lightens
o Texture Softens
o Decreases in Acidity
o Increases in Sweetness

Browning

____________________ occurs when the

cut surfaces of food reacts with
oxygen.

Vegetables provide the following

vitamins and minerals:
o
o
o
o
o
o
o

Vitamin A
Vitamin C
Vitamin D
Potassium
Folic Acid
Calcium
Magnesium

Vegetables contain NO
___________________
They are low in _____________, ________
and _____________ (They are
______________ ________________)
Eat more ___________, ______________
and _________________________
vegetables form the vegetable group.

Best Cooking Methods for

Preserving Nutrients

Ripening

This is called __________________.

To prevent this, cover cut fruits with a
liquid containing
_____________________________

VEGETABLES

Vitamin C
Vitamin A
Potassium

Choose ____________ or ______________

fruits more often than fruit juice.
__________, ________ and ___________ can
destroy nutrients in both fruits and
vegetables.
Always _______ fruits and vegetables to
remove pesticides that might remain
on the skin.

The two BEST methods are:

o ___________________________
o ___________________________
You can also:
o Bake
o Stir-Fry
o Simmer
o Saut

Five Ways to Preserve Nutrients

When Cooking Fruits and
Vegetables

Cook in __________________ pieces

Use ___________ amounts of
____________
Cook only until
________________________
Cook ________________________

_____________________________ used to
cook in for soups and gravies (most
nutrients dissolve into the water)

Name: ________________________________

Unit 7
The Dietary Guidelines
&
MyPlate

Food and Nutrition I State Test Review

1.

Define each of the following terms:

To cut into small pieces.
To work sugar and fat together until the mixture is soft and fluffy.
To cut fat into flour with two knives or a pastry blender.
To cut into very small cubes.
To coat a food HEAVILY with flour, breadcrumbs or cornmeal.
To sprinkle or lightly coat with a powdered substance, often with crumbs or seasoning.
To combine two mixtures by gently cutting down through the mixture, across the bottom, and
turning over near the surface.
To rub food on a surface with sharp projections.
To work a dough by pressing and folding until it becomes elastic and smooth.
To cut food into the smallest possible pieces.
To remove or strip off the skin or rind of some fruits or vegetables.
To brown or cook food in a small amount of fat over a low or medium heat.
To cook food just below the boiling point.
To cook by the vapor produced when water is heated to the boiling point.
To beat rapidly to incorporate air and to increase volume.

2. Describe how to measure the following ingredients:

Flour:
Sifted Flour:
Sugar:
Brown Sugar:
Oil/Milk/Water:
Margarine:
Eggs:
Shortening:
(Both Methods)

1.
2.

3. List what the following abbreviations stand for:

T. or Tbsp. =
oz. =
t. or tsp. =
qt. =
min. =
pt. =
hr. =
gal. =

c. =
lb. or # =
doz. =
pkg. =

4. Fill in the following equivalents:

1 Tbsp. = _______ tsp.

1 pt. = _______ c.

1 qt. = _______ c.

1/4 c. = _______ Tbsp.

1 qt. = _______ pt.

1 gal. = _______ c.

1 c. = _______ Tbsp.

1 gal. = _______ qt.

1/2 Tbsp. = _______ tsp.

1 c. = _______ fl. oz.

3/4 c. = _______ Tbsp.

1/2 c. = _______ Tbs.

1/3 c. = _______ Tbsp.

1 cube butter = _______ c.

5. What two measuring cups should you use to measure 3/4 c.? ____________________________
6. If you are using a glass pan or a really dark pan, what should you do to the oven temperature?
___________________________________________________________________________
7. What are the three ways you should put out a grease fire?
1. ___________________ 2. ______________________ 3. _____________________
8. What are three things you should NEVER put on a grease fire?
1. ___________________ 2. ______________________ 3. _____________________
9. How should you care for a first-degree burn?
___________________________________________________________________________
10. How should you care for a bleeding cut?
___________________________________________________________________________
11. What should you do FIRST if someone is being shocked?
___________________________________________________________________________
12. What should you use when trying to reach items on a high shelf?
___________________________________________________________________________
13. What is the minimum amount of time you should wash your hands before cooking?
___________________________________________________________________________
14. How should you lift the lid off of a pan that is full of hot, steamy food?
___________________________________________________________________________
15. When cooking on the stovetop, what direction should all of the pan handles be facing?
___________________________________________________________________________
16. Which one is safer: dull or sharp knives?
___________________________________________________________________________
17. When are three times you should wash your hands while cooking?
1. ___________________ 2. ______________________ 3. _____________________
18. What would a mixture of chlorine bleach and ammonia create?
___________________________________________________________________________
19. What temperature should ground meets, like ground beef, be cooked to in order to be safe?
___________________________________________________________________________
20. List the most common food source for each of the food-borne illnesses below:
E. Coli
Salmonella
Staph
Hepatitis
Botulism
21. Finish the phrase: When in doubt, _______________________________________!
22. Finish the phrase: Keep hot foods _____________ and cold foods ________________!
23. What is the temperature danger zone? Between ___________F and ____________F.

24. List the internal cooking temperatures for the following foods:
Seafood/Beef/Veal/Lamb/Pork
Ground Meats (Like Ground Beef)
Poultry
Leftovers
25. List the 3 safest ways to thaw frozen meats.
1. ___________________ 2. ______________________ 3. _____________________
26. What are the four things that bacteria need to grow?
1. _____________ 2. ______________ 3. ________________ 4. ________________
27. What are three microwave safe materials?
1. ___________________ 2. ______________________ 3. _____________________
28. What are the three things that microwaves are attracted to?
1. ___________________ 2. ______________________ 3. _____________________
29. Microwaves are repelled by: ____________________
30. What is standing time?
___________________________________________________________________________
31. Why is standing time so important?
___________________________________________________________________________
32. What type of dish would be the best for microwave cooking: tall or shallow? Why?
___________________________________________________________________________
33. Which food would cook faster: a whole potato, or thin potato slices?
___________________________________________________________________________
34. Why will foods NOT brown in the microwave?
___________________________________________________________________________
35. List the 6 basic nutrients, how many calories per gram they contain and the main function of each:
Calories
Nutrient
Main Function(s)
Per Gram

*Remember, three nutrients provide energy, three of them do not.

36. How often are the Dietary Guidelines revised? _________________

37. Complete the following guidelines:
a. Balance __________________ to manage weight.
b. Enjoy your food, but eat ___________________.
c. Make half your grains __________________________.
d. Make half your plate ______________________________.
38. What three colors of vegetables should be increased in the diet?__________________________
39. Label each section of MyPlate on the right:
40. List the key consumer message for each
food group on MyPlate:
Food Group

Key Consumer Message

Fruits
Vegetables
Protein
Grains
Dairy
41. What does nutrient dense mean? __________________________________________________
____________________________________________________________________________
42. What are empty calories? ________________________________________________________
____________________________________________________________________________
43. An persons Caloric Needs is based upon what three things?
1. ___________________ 2. ______________________ 3. _____________________
44. What are the three types of fat?
1. ___________________ 2. ______________________ 3. _____________________
45. Which one is MORE saturated: solid fats or liquid fats? ________________________________
46. Which one is LESS saturated: solid fats or liquid fats? _________________________________
47. Which type of lipoprotein is better for you: HDLs or LDLs? ____________________
48. How do SATURATED fats affect HDL and LDL levels? (Raise or Lower)
HDL: _________________ LDL: ___________________
49. How do POLYUNSATURATED fats affect HDL and LDL levels? (Raise or Lower)
HDL: _________________ LDL: ___________________
50. How do MONOUNSATURATED fats affect HDL and LDL levels? (Raise or Lower)
HDL: _________________ LDL: ___________________

51. Which of the three fats above is the BEST one to have in the diet? ________________________
52. How much fiber does the average American need each day? ____________________________
53. What are the three types of carbohydrates?
1. ___________________ 2. ______________________ 3. _____________________
54. What type of carbohydrate is simple? ________________________
55. What type of carbohydrate is complex? ________________________
56. Which type of carbohydrate (simple or complex) is the BEST energy source? _______________
57. What two types of leavening agent do quick breads use?
1. ___________________ 2. ______________________
58. What type of leavening agent does yeast bread use? _____________________________
59. What gas is produced to raise yeast bread? ____________________________
60. What ingredient feeds yeast? _____________ What ingredient controls yeast? _____________
61. Which mixing method has you make a well in the middle of the dry ingredients and then add all the liquid
ingredients at once? Muffin Method or Biscuit Method? (Circle One)
62. Which mixing method has you cut fat into the flour and then knead the dough?
Muffin Method or Biscuit Method? (Circle One)
63. If I have 1 cup of uncooked rice, how much cooked rice would I end up with? _______________
64. Rice should be cooked with the lid: ____________ (On or Off)?
65. If I have 1 cup of uncooked pasta, how much cooked pasta would I end up with? ____________
66. Pasta should be cooked with the lid: ___________ (On or Off)?
67. What type of rice has the most fiber? _______________________________________________
68. What are amino acids? __________________________________________________________
69. How many essential amino acids are there? __________________________________________
70. What is a complete protein? ______________________________________________________
____________________________________________________________________________
71. What is an incomplete protein? ____________________________________________________
____________________________________________________________________________
72. What are proteins called that are a combination of incomplete proteins? Give a food
example.____________________________________________________________________
73. List the five functions of eggs and an example of a food product it would be used in:
Function

Food Example

74. What two vitamins is milk fortified with? _____________________________________________

75. Define:
1. Pasteurization: _____________________________________________________________
2. Homogenization: ___________________________________________________________
76. List the Vitamins according to their categories:
Fat-Soluble Vitamins

Water-Soluble Vitamins

77. List the Minerals according to their categories:

Macro Minerals
Micro/Trace Minerals

Electrolytes

78. What is the function of an electrolyte? ______________________________________________

79. What disease could you get if you are deficient in calcium? ______________________________
80. What disease could you get if you are deficient in iron? _________________________________
81. What vitamin can you get from sunlight, as well as diary products? ________________________
82. Which vitamins main function is to promote vision and protect against blindness? ____________
83. What is the main function of Vitamin C? _____________________________________________
84. What is another name for Vitamin C? _______________________________________________
85. What disease could you get if you are deficient in Vitamin C? ____________________________
86. What vitamin will help prevent neural tube defects like spina bifida? _______________________
87. What vitamin will help your blood clot normally? _______________________________________
88. List five ways to preserve nutrients when cooking fruits and vegetables?
1. _______________________________________________________
2. _______________________________________________________
3. _______________________________________________________
4. _______________________________________________________
5. _______________________________________________________
89. What are the two very best ways for cooking vegetables to preserve the most nutrients?
1. _______________________________________________________
2. _______________________________________________________