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The temperature danger zone, 40-140⁰F, indicates the temperatures at which bacteria grow and
quickly multiply. Foods are to be kept in this zone for
no more than 2 hours before properly heating or cooling
to proper cooking or storage temperatures.
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If you or your family members plan to have milk with lunch,
and refrigeration is not available at the workplace or
school, the safest action is to purchase milk when lunch
is eaten. This ensures that the milk is at a proper
temperature rather than in the temperature danger zone.
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FATTOM is an acronym used to describe the conditions necessary
for bacterial growth: Food, acidity, time, temperature,
oxygen, and moisture.
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Foods provide a perfect environment for bacterial growth, due
to their provision of nutrients, energy, and other
components needed by the bacteria.
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Bacteria do not grow well in acidic conditions, which is why
it is important to properly store low-acid foods (many
vegetables, fruits, grains, etc.).
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Foods can be within the temperature danger zone for 4-6 hours
before they must be either back to safe temperatures or
discarded. Bacteria favor this temperature range and
thus can multiply rapidly in foods that are maintained
within this range.
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Temperature is important not only for storage of foods but
also for serving. Raw meats, casseroles, and eggs all
have specific temperatures to which they must be cooked
in order to kill all bacteria naturally present in the
food(s).
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Just as oxygen is essential for human life, bacteria also
require this element for survival and growth. Therefore,
storing foods in low oxygen environments (i.e. in sealed
containers, in refrigerators, etc.) will provide an
additional barrier against bacterial growth.
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Moisture is the final component necessary for bacterial
growth. The higher the water content of foods, the
greater their chance of bacterial contamination.
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Due to their high water content and often low-acidity, fresh
fruits and vegetables are at a high risk for bacterial
contamination. Be sure to wash and/or cook these foods
thoroughly before serving, storing at proper
temperatures.
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If you bring your lunch to work, be sure to check the
temperature of your ice pack. It may not be cold enough
to keep your foods at proper temperatures to protect
against bacterial contamination.
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Use a meat thermometer (which can be purchased at many stores,
including grocery stores) to check the temperature of
meats before serving. “Cook until the juices run clear”
is not enough to protect against foodborne illness.
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Cook ground meats and meat mixtures (i.e. hamburgers,
meatloaf) to 160⁰F,
165⁰F
if turkey or chicken.
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Poultry, such as chicken breasts, roast turkey, fried chicken,
and turkey burgers, should be cooked to 165⁰F.
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Leftovers and casseroles should be reheated/cooked to 165⁰F.
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Shrimp, lobster, and crabs should be cooked until the flesh
has a pearl-like, opaque appearance.
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The four easy steps to preventing foodborne illness are clean,
separate, cook, and chill. Clean your hands and foods,
separate raw and ready-to-eat foods, cook foods to
proper temperatures, and refrigerate leftovers promptly.
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Be sure to wash melons and other fresh produce prior to
service, even if you intend to remove the skin from the
product. If you do not wash the produce, contaminants
from the outer skin can travel to the inner flesh via
your cutting utensil and thus contaminate the food.
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When using a thermometer to check the temperature of a cooked
food, make sure the small indent (“dimple”) mid-way up
the stem of the thermometer is inserted into the
thickest part of the food, free from any bone, fat, and
gristle (if applicable). This ensures an accurate
temperature and indication of whether or not the food is
ready for service.
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Keep hot foods
≥140⁰F
for service, cooling to
≤40⁰F
within 2 hours after serving. Conversely, cold foods are
to be kept
≤40⁰F
at all times, during both storage and service.
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Used in moderation, sugar substitutes such as Splenda® or Equal®,
are safe for consumption and are a great way to decrease
the calories in your favorite spring beverage.
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Irregardless of the type, sugar contributes the same amount of
calories per gram. Therefore, there is no calorie
difference between cane sugar, high fructose corn syrup,
honey, or brown sugar.
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Even though most orange fruits and vegetables are a great
source of vitamin A, oranges do not fit this pattern.
While contributing very little vitamin A, oranges pack a
powerful punch of vitamin C, essential for proper growth
of body tissues and their repair.
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One pound is equivalent to 3,500 calories. Therefore, it takes
equivalent to 500 calories of daily decreased food
intake and/or exercise to result in 1 pound of weight
loss per week.
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Calcium is important throughout the lifespan for bone health
and overall body functioning. So, don’t skimp on the
dairy products irregardless of your age, aiming for 3
servings/day.
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Quinoa, a newly promoted grain found in grocery stores,
contains all of the essential amino acids, making it a
great option for meatless meals. Try it as a substitute
for rice or pasta, or enjoy on its nutty flavor on its
own with seasoned stir-fried vegetables.
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Sea salt, Kosher salt, and “normal” table salt are all
equivalent in their sodium content. Therefore, it is
important to decrease overall salt consumption, rather
than changing the variety consumed, in order to make
one’s sodium intake better match the current
recommendation of 1500 mg/day.
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Gluten-free diets, while necessary for those with celiac
disease, are not more healthful than a regular diet for
individuals without celiac disease or irritable bowel
syndrome. Gluten is a component of a healthful diet and
its consumption is not known to cause any injurious
effects for the average individual.
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Leafy greens are a great way to increase your daily vegetable
intake. Just keep in mind that it takes 2 cups of
lettuce, spinach, or other such greens to match the
nutritional contribution of 1 cup of other fresh
vegetables.
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Be sure to read and compare labels carefully when
purchasing food items, as low-fat foods often contain
more sugar than the original version and
low-carbohydrate foods often contain greater amounts of
fat than the original version. Thus, it may be more
healthful to simply consume a smaller portion of the
original version of the food than purchasing a modified
variety.