Food and Nutrition Exam Review

Food and Nutrition Exam Review

1. What is the “Danger Zone”?
 the temperature in which bacteria grows rapidly (4C - 60 OR 40F - 140F)

2. What does it mean to “Fight Bac”?
 chill: refrigerate promptly
 clean: wash hands and surfaces often
 cook: cook to proper temperatures
 separate: don’t cross-contaminate

3. What is cross-contamination?
 cross-contamination is letting micro-organisms and bacteria from one food get to another

4. What is required to keep food safe?
 washing your hands, cleaning the work area and the equipment before cooking.
 not having any animals, chemicals, hair, jewelry near or in the kitchen when cooking.
 avoid cross-contamination and don’t cook when you’re sick.
 PERSONAL HYGIENE: the protective measure that one takes in order to prevent the spread of infectious bacteria that causes illnesses.

5. What is required to keep self and others safe in the kitchen?
 washing hands for 20 seconds and ensuring that you continuously wash your hands
 personal hygiene
 not having anything in the kitchen when your cooking

6. What are the different systems of measurement, and which one is ‘officially’ used here in Canada?
 metric, imperial, imperial unit
 we use metric and imperial unit in Canada

7. How much is a tsp., tbsp., cup, etc.?
 teaspoon = 5 mL
 tablespoon = 15 mL
 cup = 250 mL
 2 cups = 500 mL

8. What do we use when measuring liquid and dry ingredients?
 liquid ingredients = transparent measuring cup with a spout and has to be measured at eye level
 dry ingredients = come in a set with several sized measuring cups and has to be packed down

9. What is “yield”?
 the number of servings or the amount that the recipe makes

10. Measurement terms.
 SIFT: to force one or more dry ingredients (like flour) through a sifter or strainer to add air, remove lumps, or to mix ingredients together.
 CREAM: to beat together ingredients, such as shortening and sugar, until soft and creamy.
 WHIP: to incorporate air into a mixture to make it light and fluffy.
 YIELD: the number of servings or the amount that the recipe makes.
 BEAT: to thoroughly mix foods using a vigorous motion.
 FOLD: technique used to gently mix ingredients; to “fold” the mixture without taking out the utensil out of the mixture.
 STIR: to mix by hand, using a wooden spoon or wire whisk in a circular motion.
 MIX, COMBINE, BLEND: to thoroughly incorporate one ingredient into another, using a wooden spoon, wire whisk, rotary beater, electric mixer or blender.
 HEAPING: to fill completely or to overflow; abundance or a large quantity.

11. Food Preparation terms.
 MARINATE: to soak food in a liquid before cooking it.
 SIMMER: to cook food in liquid over a low heat for a long time.
 CHOP: to cut foods in small pieces.
 PEEL: to cut off the skin of a fruit or vegetable.
 DICE: to cut food into small squares.
 DRAIN: to pour water or juice off food.
 CUT IN: to mix shortening into flour mixture.
 MINCE: to cut or chop food as small as you can.
 BAKE: to cook in the oven with dry heat.
 BROIL: to cook uncovered under a direct source of heat.

12. What’s the best way to avoid nutrient loss in vegetables?
 don’t take off the peel, and steam, don’t broil.

13. What information is always found on a recipe?
 the ingredients first.
 followed by the assembly directions.
 there are two parts in most recipes.
 a less common recipe format combines the ingredients list with the assembly instructions.

14. Why use one?, recipe format, yields, flexibility.


15. Define “wellness”.
 philosophy that encourages people to take responsibility for their own health, and it focuses on the overall health of a person.
 the four areas of wellness are: physical, social, spiritual, emotional.
 these areas all effect each other.

15. How does lifestyle relate to overall wellness?
 it relates because you need to do certain things to improve your overall wellness, and for that you need to change your lifestyle like: make better food choices, get the right amount of physical activity each day, get at least 8 hours of sleep and manage your feelings and emotions better.
 the four areas of wellness are: physical, social, spiritual, emotional.
 these areas all effect each other.

16. Culture, geography and religion and how they influence food choices.
 CULTURE/HERITAGE: their past/history of the country.
 GEOGRAPHY: where they are located.
 RELIGION: Hindus do not eat beef because the cow is a sacred animal.
CULTURE/HERITAGE
GEOGRAPHY
RELIGION
 the way we make something, what ingredients we use
 tend to eat foods made from their country
 remains a part of heritage or culture
passing down traditions, and having to eat cultural foods at home for dinner, lunch, etc. to stay with your roots.
EX: I’m Indian, so for dinner, we always have Indian food.
 people living in different countries from us, would eat different foods
 depends on climate, temperature, weather and foods available
 when you live in a particular area, you only have access to certain foods
EX: In Canada, we grow a lot of potatoes, making that a easy resource for us to eat, and have access to.
 people eat religious foods; not always Canadian or junk foods
 some people don’t eat certain foods because of religious beliefs
 when you only eat certain foods, and when your religion only lets you eat certain types of foods
EX: People in the Hinduism religion, are not allowed to eat beef because they consider cows to be sacred.

17. What is a “staple food”?
 type of ingredient used commonly in a cuisine of a certain country.
 because its grown locally (native to that country).
 corn, wheat, maple syrup, potatoes and many more are Canadian staple foods.

18. Eating for Physical Reasons VS. Psychological Reasons.
PHYSICAL REASONS
PSYCHOLOGICAL REASONS
 hunger
 health
 low energy
 sports and/or physical activity (athletes)
 the way it looks (appeal)
 mood
 socialization
 association with positive or negative experiences

19. Rewarding and punishing with food.
 REWARDING: giving desserts when you do something good, going out for dinner and choosing where you want to go.
 PUNISHING: not being able to have dinner or dessert because you did something bad or didn’t do something.

20. Families of today and meal plan challenges.
 families don’t have enough time to make food because of their busy and hectic schedules.
 food allergies, likes and dislikes, health conditions, limited time to cook, money, different schedules, healthy meals or nutrition.
 time, money, knowledge/skills, equipment, nutrition, meal appeal, needs of family members

21. Strategies to get children to eat healthy foods.
 have regular family meals.
 involve kids in the process.
 serve a variety of healthy foods and snacks.
 be a role model by eating healthier yourself.
 avoid battles over food.

22. What is “meal appeal”, and what factors contribute to meal appeal?
 MEAL APPEAL: the characteristics that make a meal appetizing and enjoyable.
TEMPERATURE  hot VS. cold foods
TEXTURE  creamy, crunchy, crispy, juicy
COLOUR  bright colours VS. bland colours
SMELL  EX: freshly baked apple pie or chocolate chip cookies
SHAPE/SIZE  round VS. long VS. square shapes in a salad

23. What are social influences on food choices?
 SOCIAL INFLUENCE: eating at a particular time (EX: a party), because there is food around, but you’re not really hungry.
 culture, family, friends, the media, technology and food supply

24. Food advertising and advertising techniques.
 Newspapers  Television  The Yellow Pages
 Consumer Magazines  Outdoor Ads  Internet marketing
 Radio  Direct Mail

 Limited Information, Positive Images, Celebrity Endorsement, Appeal to Basic Needs, Scare Tactics, False Claims, Infomercials.

25. How does food relate to status?
 food is often seen as a symbol of hospitality (providing food for guests)
 people coming over and providing them with good, appealing food giving you a good status.

26. Define “etiquette” – What are some important things to remember about etiquette?
 ETIQUETTE: using good manners at the table while eating
Saying please and thank you
Helping to set/clear the table
Chewing with your mouth closed
Elbows off the table
Tucking your chair in
Putting napkin on lap
Asking someone at the table to pass a dish rather than reaching across the table yourself
Good manners put others at ease in social situations
Bad manners make people feel uncomfortable
Good manners give others a good impression of you

27. Smart Shopping – How do we save money at the grocery store?
 make a grocery list
 buy in season produce, or buy in bulk at warehouse stores
 collecting coupons
 buy the cheaper brands of foods
 look for sales; look for expiry dates
 price match with flyers
 figuring out the cost per unit

28. World Hunger and Causes – Canadian and Global
 five causes of food shortages and hunger are: economics, fuel shortages, overpopulation, wars and politics and natural disasters.

29. 6 Nutrients and Functions – Which nutrient should you consume most of?
 CARBOHYDRATES (energy provider): supplies energy for muscles, nerves and brain; fibre aids digestion; helps body use other nutrients.
COMPLEX CARBS (starch and dietary fibres): energy, other nutrients, fibre
SIMPLE CARBS: just calories/sugar
 FATS (energy provider): supplies energy; helps maintain body temperature; transport fat soluble vitamins; cushions your vital organs; aids digestion.
POLYUNSATURATED FAT: good
MONOUNSATURATED FAT: good
SATURATED FAT: bad
TRANS FAT: bad
 PROTEINS (energy provider): made from amino acids; supplies energy; builds and repairs body tissues/cells; helps balance body chemicals; helps fight diseases because part of the immune system is made of proteins.
COMPLETE PROTEINS: proteins that supply all nine essential amino acids that your body doesn’t make.
INCOMPLETE PROTEINS: proteins lacking one or more essential amino acids.
 WATER (human body is over 70% of water): helps build and bathe body cells; aids digestion and absorption; helps lubricate and cushion joints and organs; regulates body temperature; carries and transports other nutrients; helps eliminate waste.
 VITAMINS (micronutrients): helps keep body’s tissues healthy and its many systems working properly; helps carbs, fats and proteins do their work; some vitamins have antioxidants; help protect against diseases.
WATER SOLUBLE VITAMINS: vitamins that dissolve in water and thus pass easily into the bloodstream in the process of digestion; includes vitamins: A, D, E, and K.
FAT SOLUBLE VITAMINS: vitamins that are absorbed and transported by fat; includes vitamins: C and the B vitamins.
 MINERALS (micronutrients): most of what you need comes from diet; helps the body perform its functions and use energy; used to make bones, teeth and blood.
MAJOR MINERALS: needed in relatively large amounts.
TRACE MINERALS: needed in very small amounts but are just as important as the other nutrients.
 Water is the most important nutrient, and you should consume this the most.

30. Define “calorie” – How do you calculate calories?
 CALORIE: is a unit of measurement used to calculate the amount of energy we get from food.
 FAT = 9 calories per gram, PROTEIN = 4 calories per gram, CARBOHYDRATES = 4 calories per gram
EX: If a food has 7 grams of fat, 3 grams of protein and 5 grams of carbohydrates, how many calories does it contain?

Let’s calculate: F = 7g 9 = 63 calories 63 12 20 = 95 calories in total P = 3g 4 = 12 calories C = 5g 4 = 20 calories

31. Define “digestion”.
 DIGESTION: process of breaking down food into usable nutrients.

32. Dietary Diseases (child and adult).
 CHILDREN: obesity, cancer, diabetes, etc.
 ADULTS: obesity, cancer, diabetes, cholesterol, high blood pressure, etc.

33. Causes of constipation.
 lack of physical activity
 illness
 changes in lifestyle or routine (including pregnancy, aging or travelling)
 lacking fluid intake or digestion
 lacking amounts of fibre in your diet

34. Childhood Obesity – Why is it a problem in today’s society?
 children don’t get enough exercise.
 live in an environment where healthy eating and physical activity are not encouraged.
 consume too much food, and their family doesn’t stop them.
 come from a family where obesity is common.

35. The Canada Food Guide (food groups, recommendations).
 Vegetables and Fruits
Children (girl and boys): Ages 2-3 = 4 servings Ages 4-8 = 5 servings Ages 9-13 = 6 servings
Teens (females): Ages 14-18 = 7 servings
Teens (males): Ages 14-18 = 8 servings
Adults (females): Ages 19-50 = 7-8 servings Ages 51+ = 7 servings Adults (males): Ages 19-50 = 8-10 servings Ages 51+ = 7 servings
 Grain Products
Children (girls and boys): Ages 2-3 = 3 servings Ages 4-8 = 4 servings Ages 9-13 = 6 servings
Teens (females): Ages 14-18 = 6 servings
Teens (males): Ages 14-18 = 7 servings
Adults (females): Ages 19-50 = 6-7 servings Ages 51+ = 6 servings Adults (males): Ages 19-50 = 8 servings Ages 51+ = 7 servings
 Milk and Alternatives:
Children (girls and boys): Ages 2-3 = 2 servings Ages 4-8 = 2 servings Ages 9-13 = 3-4 servings
Teens (females): Ages 14-18 = 3-4 servings
Teens (males): Ages 14-18 = 3-4 servings
Adults (females): Ages 19-50 = 2 servings Ages 51+ = 3 servings Adults (males): Ages 19-50 = 2 servings Ages 51+ = 3 servings
 Meat and Alternatives:
Children (girls and boys): Ages 2-3 = 1 serving Ages 4-8 = 1 serving Ages 9-13 = 1-2 servings
Teens (females): Ages 14-18 = 2 servings
Teens (males): Ages 14-18 = 3 servings
Adults (females): Ages 19-50 = 2 servings Ages 51+ = 2 servings Adults (males): Ages 19-50 = 3 servings Ages 51+ = 3 servings

36. Eating breakfast and its importance.
 most important meal of the day.
 gives you the energy to start your day.
 helps you stay alert and concentrate.
 helps to keep your body fueled until lunch.
 your body has been fasting all night. This is why it’s called breakfast; it breaks the “fast”.

37. Vegetarians and the different types.
 VEGETARIANS: people who do not eat meat, poultry, or fish; some do not eat milk products or eggs.
 VEGANS: also known as pure vegetarians; people who eat only food from plant sources, such as grain products, dry beans and peas, fruits, vegetables, nuts and seeds; people who don’t wear or use animal fur or products.
 Lacto Vegetarians: people who eat or drink milk products in addition to foods from plant sources.
 Ovo Vegetarians: people who eat eggs in addition to foods from plant sources.
 Lacto-Ovo Vegetarians: people who eat foods from plant sources, milk products and eggs.
 Semi-Vegetarians: sometimes eat poultry and fish, but not red meat; others include limited amounts of animal products, such as meat, fish and other seafood, poultry, milk products and eggs. 38. What is an “entry-level job”?
 ENTRY-LEVEL JOB: a job that requires little or no experience.
 example in hospitality would be a doorman.

39. Food Allergies VS. Food Intolerance, and Anaphylactic Shock.
 FOOD ALLERGY: an abnormal, physical response to certain foods by the body’s immune system; reaction to a protein in a food that involves the body’s immune system.
 allergic reactions to the foods can be avoided.
EX: nuts, peanuts, fish, shellfish, eggs, soy, milk and dairy products, wheat
 FOOD INTOLERANCE: a physical reaction to a food not involving the immune system.
 DIFFERENCE: unlike a food allergy, food intolerance is NOT a reaction to a protein in a food and does not involve the immune system.
 ANAPHYLACTIC SHOCK: is the most severe and life-threatening type of allergic reaction.
 3 R’S FOR TREATING ANAPHYLAXIS:
RECOGNISE symptoms
REACT quickly
REVIEW what happened and be sure to prevent it from reoccurring