Culinary Medicine Flashcards
What are the two most important kitchen knives with which one can cover the vast majority of kitchen slicing tasks?
Chef knife
Paring knife
What are the four steps of avoiding cross-contamination in the kitchen?
- Clean
- Separate
- Cook
- Chill
After cooking, leftovers should be chilled in a refrigerator at or below ____ degrees F.
After cooking, leftovers should be chilled in a refrigerator at or below 40 degrees F.
You can place a _______ _______ under the cutting board to keep it from slipping.
You can place a damp towel under the cutting board to keep it from slipping.
What is the French term referring to meticulous organization of one’s tools and ingredients before beginning to cook?
Mise en place
(‘everything in its place’)
True/False.
Once you have started cooking, it is ideal to move around as little as possible.
True.
So, collect as many of the ingredients, containers, measuring tools, etc. as you can before beginning (mise en place). Use a bowl to collect waste as you go.
True/False.
If you are going to store canned food after opening the can, you should cover the can in plastic and label it with the date it was cooked.
False.
If you are going to store canned food after opening the can, you should always transfer the food to another container and label it with the date it was opened and the name of the food.
It is useful to label prepackaged, opened food with what two facts upon refrigerating it?
(1) The date opened
(2) The name of the product
Name the five Blue Zones (locations in the world with the highest average life expectancies).
Nicoya, Costa Rica (90)
Ikaria, Greece (83)
Sardinia, Italy (90)
Okinawa, Japan (83)
Loma Linda, United States (90)
~_____% of Americans have diabetes, ~_____% have hypertension, and ~_____% are obese.
~ 8 % of Americans have diabetes and ~ 33 % have hypertension, and ~ 35 % are obese.
Name the major lifestyle changes associated with a significant reduction in systolic blood pressure.
Weight loss
DASH diet
Sodium restriction
Physical activity
Alcohol restriction
Approximately how much can losing 10 Kg of weight lower one’s systolic blood pressure?
5 - 20 mmHg
Approximately how much can adopting the DASH diet lower one’s systolic blood pressure?
8 - 14 mmHg
Approximately how much can reducing sodium intake lower one’s systolic blood pressure?
2 - 8 mmHg
Approximately how much can engaging in regular physical activity lower one’s systolic blood pressure?
4 - 9 mmHg
Approximately how much can reducing alcoholic intake (to two drinks daily for men and one drink daily for women) lower one’s systolic blood pressure?
2 - 4 mmHg
True/False.
For many patients, adhering to the DASH diet would be sufficient for controlling their blood pressure, even without medication.
True.
How many calories are there in 1 g of protein?
And 1 g of carbohydrates?
And 1 g of alcohol?
And 1 g of fat?
4
4
7
9
The Mediterranean diet was developed due to its close association with blue zones such as ________, Italy and ________, Greece.
Large scale studies have shown significant reductions in ________ disease and ________ incidence in those who follow the Mediterranean diet.
The Mediterranean diet was developed due to its close association with blue zones such as Sardinia, Italy and Ikaria, Greece.
Large scale studies have shown significant reductions in coronary disease and cancer incidence in those who follow the Mediterranean diet.
There are ___ dietary components to the Mediterranean diet, and a score of 0 - ___ is given based upon the amounts of these foods consumed daily. A 2-point Mediterranean diet score improvement is correlated with a ___% reduction in death from all causes, including heart disease and cancer.
There are 9 dietary components to the Mediterranean diet, and a score of 0 - 9 is given based upon the amounts of these foods consumed daily. A 2-point Mediterranean diet score improvement is correlated with a 25% reduction in death from all causes, including heart disease and cancer.
The 9 dietary components of the Mediterranean diet are:
V________
L________
F________ and N________
Cereals and Whole Grains
Fish
Oils/Fats
Dairy
Meats
Alcohol
The 9 dietary components of the Mediterranean diet are:
Vegetables
Legumes
Fruits and Nuts
Cereals and Whole Grains
Fish
Oils/Fats
Dairy
Meats
Alcohol
The 9 dietary components of the Mediterranean diet are:
Vegetables
Legumes
Fruits and Nuts
C_______ and W_______ G_______
F_______
O_______ /F_______
Dairy
Meats
Alcohol
The 9 dietary components of the Mediterranean diet are:
Vegetables
Legumes
Fruits and Nuts
Cereals and Whole Grains
Fish
Oils/Fats
Dairy
Meats
Alcohol
The 9 dietary components of the Mediterranean diet are:
Vegetables
Legumes
Fruits and Nuts
Cereals and Whole Grains
Fish
Oils/Fats
D______
M______
A______
The 9 dietary components of the Mediterranean diet are:
Vegetables
Legumes
Fruits and Nuts
Cereals and Whole Grains
Fish
Oils/Fats
Dairy
Meats
Alcohol
According to the Mediterranean diet, one should consume ~_____ ounces of vegetables per day.
According to the Mediterranean diet, one should consume ~ 10 ounces of vegetables per day.
According to the Mediterranean diet, one should consume ~_____ ounces of legumes per day.
According to the Mediterranean diet, one should consume ~ 2 ounces of legumes per day.
According to the Mediterranean diet, one should consume ~_____ ounces of fruit and/or nuts per day.
According to the Mediterranean diet, one should consume ~ 8.5 ounces of fruit and/or nuts per day.
According to the Mediterranean diet, one should consume ~_____ ounces of cereals and/or whole grains per day.
According to the Mediterranean diet, one should consume ~ 10 ounces of cereals and/or whole grains per day.
According to the Mediterranean diet, how much fish should you eat over the course of a typical week?
≥ 2 servings
When it comes to oils and fats in the Mediterranean diet, the key is the ratio of unsaturated to saturated fats. A ratio of ___:___ (unsaturated to saturated) is ideal.
When it comes to oils and fats in the Mediterranean diet, the key is the ratio of unsaturated to saturated fats. A ratio of 1.6 : 1 (unsaturated to saturated) is ideal.
Which forms of dairy are encouraged or discouraged in the Mediterranean diet?
Encouraged: cheese, yogurt
Discouraged: milk
True/False.
To earn a point on the Mediterranean diet score, men and women should eat more than 7 ounces per day.
False.
To earn a point on the Mediterranean diet score, men and women should eat no more than 7 ounces per day.
To add a point to the Mediterranean diet score, you should eat less than ___ ounces of meat per day for men (on average), and ___ ounces for women.
To add a point to the Mediterranean diet score, you should eat less than 4.0 ounces of meat per day for men (on average), and 3.3 ounces for women.
How many alcoholic drinks should a woman limit herself to per day?
And how many should a man limit himself to per day?
1
2
True/False.
The Mediterranean diet grew out of the DASH diet literature.
False.
The DASH diet grew out of the Mediterranean diet literature.
The DASH in DASH diet is an acronym for what?
Dietary Approach to Stop Hypertension
Compare the Mediterranean and DASH diets.
The DASH diet has many similarities with the Mediterranean diet, but with more adaptations for American taste.
There is less emphasis on seafood and more focus on legumes.
Identify how many servings of each of the following an individual should have per day according to the DASH diet:
Grains
Vegetables
Fruit
7 - 8
4 - 5
4 - 5
Identify how many servings of each of the following an individual should have per day according to the DASH diet:
Low-fat dairy
Meats
Fats and Oils
2 - 3
≤ 2
2 - 3
Identify how many servings of each of the following an individual should have per week according to the DASH diet:
Nuts, seeds, and dry beans
Sweets
4 - 5
5
Grains are a major source of what to the human body?
Energy
Vegetables are a major source of which non-vitamin substances?
Potassium
Magnesium
Fiber
Fruit are a major source of which non-vitamin substances?
Potassium
Magnesium
Fiber
Low-fat dairy is a major source of which macronutrient(s) and/or mineral(s)?
Calcium
Protein
Meats are a major source of which macronutrient(s) and/or mineral(s)?
Protein
Magnesium
Name some of the non-vitamin substances we get from nuts and seeds.
Magnesium, potassium, protein, fiber
(lots of energy too!)
What percentage of calories in the DASH diet come from fat?
~27%
