Texas 4-H Food Show Resources Participants are encouraged to use the following resources as a foundation to learning nutrition, food safety, and food preparation knowledge. Participants should not solely rely on these resources but seek other credible resources to expand their knowledge and expertise. NUTRITION RESOURCES MyPlate http://www.choosemyplate.gov/ Food Safety https://texas4-h.tamu.edu/projects/food-nutrition/ Dietary Guidelines for Americans http://health.gov/DietaryGuidelines/ Preparation Principles & Function of Ingredients https://texas4-h.tamu.edu/wp-content/uploads/Preparation-Principles-and-Function-of-Ingredients.pdf Know Your Nutrients https://texas4-h.tamu.edu/wp-content/uploads/Know-Your-Nutrients_FINAL.pdf Nutrient Needs at a Glance http://fcs.tamu.edu/food_and_nutrition/pdf/nutrient-needs-at-a-glance- E-589.pdf THEME RESOURCES 10 Tips: Save More at the Grocery Store https://www.choosemyplate.gov/ten-tips-save-more-at-the-grocery-store 20 Money Saving Grocery Shopping Tips https://www.eatright.org/food/planning-and-prep/eat-right-on-a-budget/20-money-saving-grocery-shopping- tips 10 Tips for Healthy Grocery Shopping https://www.webmd.com/food-recipes/features/10-tips-for-healthy-grocery-shopping#1 Eating Better on a Budget https://choosemyplate-prod.azureedge.net/sites/default/files/tentips/DGTipsheet16EatingBetterOnABudget.pdf Smart Shopping for Veggies and Fruits https://choosemyplate-prod.azureedge.net/sites/default/files/tentips/DGTipsheet9SmartShopping.pdf Stretch Your Food Dollars At the Grocery Store https://hgic.clemson.edu/factsheet/stretch-your-food-dollars-part-2-at-the-grocery-store/ Updated July 2020 12 United States Department of Agriculture MyPlate, MyWins: Make it yours Find your healthy eating style. Everything you eat and drink over time matters and can help you be healthier now and in the future. Move to low-fat or fat-free milk or yogurt. Focus on Make half your grains whole fruits. whole grains. Vary your veggies. Vary your protein routine. ChooseMyPlate.gov Limit Limit the extras. MyWins Create ‘MyWins’ that fit your healthy eating style. Drink and eat beverages and food with less Start with small changes that you can enjoy, like sodium, saturated fat, and added sugars. having an extra piece of fruit today. Fruits Vegetables Grains Dairy Protein Focus on whole Eat a variety of Choose whole-grain Choose low-fat (1%) or Eat a variety of protein fruits and select vegetables and add versions of common fat-free (skim) dairy. foods such as beans, 100% fruit juice when them to mixed dishes foods such as bread, Get the same amount soy, seafood, lean choosing juices. like casseroles, pasta, and tortillas. of calcium and other meats, poultry, and sandwiches, and wraps. nutrients as whole milk, unsalted nuts and seeds. Buy fruits that are Not sure if it’s whole but with less saturated dried, frozen, canned, Fresh, frozen, and canned grain? Check the fat and calories. Select seafood twice a or fresh, so that you count, too. Look for ingredients list for the week. Choose lean cuts can always have a “reduced sodium” words “whole” or Lactose intolerant? Try of meat and ground supply on hand. or “no-salt-added” on “whole grain.” lactose-free milk or a beef that is at least the label. fortified soy beverage. 93% lean. Daily Food Group Targets — Based on a 2,000 Calorie Plan Visit SuperTracker.usda.gov for a personalized plan. 2 cups 2½ cups 6 ounces 3 cups 5½ ounces 1 cup counts as: 1 cup counts as: 1 ounce counts as: 1 cup counts as: 1 ounce counts as: 1 large banana 2 cups raw spinach 1 slice of bread 1 cup milk 1 ounce tuna fish 1 cup mandarin oranges 1 large bell pepper ½ cup cooked oatmeal 1 cup yogurt ¼ cup cooked beans ½ cup raisins 1 cup baby carrots 1 small tortilla 2 ounces processed cheese 1 Tbsp peanut butter 1 cup 100% grapefruit juice 1 cup green peas ½ cup cooked brown rice 1 egg 1 cup mushrooms ½ cup cooked grits Water Drink water instead of sugary drinks. Don’t forget physical activity! Regular soda, energy or sports drinks, and other Being active can help you prevent disease and manage sweet drinks usually contain a lot of added sugar, your weight. which provides more calories than needed. Kids ≥ 60 min/day Adults ≥ 150 min/week Center for Nutrition Policy and Promotion MyPlate, MyWins May 2016 Healthy Eating Solutions for Everyday Life CNPP-29 ChooseMyPlate.gov/MyWins USDA is an equal opportunity provider, employer, and lender. Food Safety FACT SHEET BASIC GUIDELINES No running around the preparation area Gloves may only be used for one task Have a plan for and must be changed if damaged or where you’ll go with a Keep trash off the floor anytime they become contaminated, pan when you take it out of and counters this includes if a participant touches a the oven or off the stovetop, Sanitize all work surfaces part of their exposed skin, or if they Have cooling racks and counter savers in prior to starting food perform a task such as touching trash place preparation Hold by the edges to put on hands, Always turn the burners/skillets Start with clean do not blow into them or roll them off when finished utensils, totes, and up your hands equipment/supplies Disconnect appliances Have gloves that fit, and are not too big by pulling out the plug, Place eggs in a small Wipe up all spills immediately not by tugging on the cord bowl to prevent them from rolling with paper towel, cloth or mop onto the floor before you can use them Unplug small appliances Keep cupboard doors and drawers before cleaning Before preheating an oven, move oven closed unless in use racks to the needed positions Always use a cutting board to protect Turn handles of sauce pans yourself and the counter Keep raw foods separate from away from the walk area ready to eat foods Do not hold the when being used food in your hand Be sure an appliance Clean and sanitize to cut it, even if it is in the “off” utensils between uses is only an apple position before plugging it in, Dry hands well before using electric Wash knives cords or appliances and sharp Keep portable objects Use only dry hot pads or oven appliances unplugged separately mitts, damp ones conduct heat when not in use Always open oven, stove or microwave Avoid using any door/lid a crack to vent some steam appliance with a before looking and tilt lid away from you Never place knives in sink filled frayed or worn cord so steam is released away from your face with soapy dish water Use a barrier when handling foods Use a thermometer to determine Store knives in a special if possible. (Gloves, spoons, spatulas, doneness of foods, clean and compartment tongs, deli tissue, wax paper etc.) sanitize after each use or holder PERSONAL KNIFE SAFETY HYGIENE Select the correct knife for the job and cut into the cutting board away from your body Have hair restraint CHEF’S KNIFE cap, chef’s hat, A chef’s knife is usually the largest knife in the kitchen, with a wide blade that is 8” to bandana, visor, or 10” long. Choose a knife that feels good and balanced in your hand. The knife should hair net etc. (keeps have a full tang. This means that the blade should go all the way through the handle for hair from contacting the best wear and stability. exposed food) PARING KNIFE No jewelry or big ear rings Paring knives are generally 2-1/2-4” in length. The most often used knife in the kitchen. It is ideal for peeling and coring fruits and vegetables, cutting small objects, slicing, and (risk of contamination) other hand tasks. Do not wear clothing that is loose UTILITY KNIFE or drapes below your wrists Utility knives are longer than paring knives but smaller than chef’s knives, usually around 5-8” long. They are also called sandwich knives because they are just the right No chewing gum or eating while size for slicing meats and cheeses. prepping or presenting BONING KNIFE Open cuts/sores MUST This knife has a more flexible blade to curve around meat and bone. Generally 4-5” long. be completely covered BREAD KNIFE with waterproof bandage Bread knives are usually serrated. Most experts recommend a serrated knife that has AND covered with a pointed serrations instead of wavy serrations for better control and longer knife life. glove if on the hand You must use a sawing motion when using a serrated knife. Do not compete if you have CAN OPENER persistent discharge from eyes, Used to open sealed metal cans. Hold the handle of the can opener, not the sharp edge. nose and mouth or are exhibiting After the lid has been cut off the can, pick it up carefully and discard. Look for pieces of symptoms of a foodborne illness the label or metal shavings from the can in the food after opening (physical contamination) (ie. vomiting and/or diarrhea) Keep Knives sharp! Use clean aprons/clothing and Sharp knives are safer than dull ones closed toed shoes PREVENTATIVE MEASURES PREVENTING FIRE ELECTRIC SHOCK Keep a fire extinguisher in the kitchen Avoid using any appliance with & know how to use it a frayed or worn cord Avoid leaving the kitchen if you have food Keep portable appliances cooking or baking, if you must leave, carry a unplugged when not in use timer with you to remind you to return on time Be sure an appliance is in the “off” Always turn the oven or stove top to off when finished position before plugging it in Smother a grease fire with a tight-fitting lid, Never insert metal utensils in electrical never use water it will spread appliances that are plugged in Clothing on fire: remember stop, drop, roll to smother it DIETARY GUIDELINES How to Build a FOR AMERICANS 2015-2020 EIGHTH EDITION Healthy Eating Pattern There are many different ways to eat healthy.