Rio Arriba County Virtual 4-H Food Challenge

Thursday, July 16th 6pm – 7pm Register in advance for a session meeting by visiting this link:

https://nmsu.zoom.us/meeting/register/tJAtdmqqD0pHtU9P3Rqrd5GiXq-LYu-34su

After registering, you will receive a confirmation email containing information

about joining the meeting. Food items will be mailed to you.

Contest Procedure & Rules

1). Each contestant will prepare to cook in their home kitchen. They each will have the same set of

secret ingredients mailed to each participant that must be used in the meal preparation.

2). Contestant will use secret ingredients mailed to them – do not open package until time of the Food

Challenge contest. They will also add any additional items in their kitchen to create a healthy, delicious

meal. Each contestant will have 30 minutes to plan and prepare a dish. They will then make a

presentation to the judge that includes the nutritional value of the meal and why the additional

ingredients were chosen from the home pantry to complete the dish. They must determine a ball park

estimate cost of the dish, and produce a visually appealing plate. If there is a tie the dish whose items

cost the least will be the winner. You are on your honor when determining value of these food items

and can have assistance from parents. They must also clean up their preparation area after the contest

is over.

3). Participants must incorporate each ingredient provided into their dish.

4). Contestants must use at least two additional items from the pantry. The items provided in the pantry

will be typical of what one can find in normally at home including, but not limited to, canned goods, dry

goods, crackers, cereals, chips, and spices.

5). Contestant must present to the judge a single plated serving of the dish created.

6). Educational resources will be provided to contestants in this email. No other educational resources

are allowed at the contest. The resources provided include: a. Choose My Plate – 10 Tips to a Great

Plate b. Fight Bac – Fight Foodborne Bacteria Brochure c. Nutrient Needs at a Glance d. Altering

Recipes for Good Health. Your presentation to the judge should include how your dish references these

materials.

7). Contestants will be evaluated by judge during the preparation phase of the contest on cooking

choices, safety concerns and practices, preparation, and time management. Descriptions of each

element can be found on the New Mexico 4‐H Food Challenge Scorecard. See below

8). Only participants and a video helper will be allowed in the food preparation area.

9). Contest officials are not responsible for any equipment malfunctions the contestant may experience

during the preparation period.

10). After the preparation phase of the contest, each contestant will give a presentation to the judge.

11). Each contestant is allowed up to five (5) minutes for their presentation, during which they should

highlight: knowledge of MyPlate, nutrition knowledge, food preparation, safety concerns and practices,

serving size information, and cost analysis of the dish prepared. The judge will also take into

consideration the appearance and quality of the food, the contestant’s creativity, effectiveness of

communication when scoring the contestants presentation. Contestant should refer to the New Mexico

4‐H Food Challenge Scorecard for more details about the scoring of the presentation.

12). Judge will virtually evaluate the dish. Video helper may be asked to taste the dish and give their

honest opinion of the dish’s taste.

13. Following the contestant’s presentation, the judge will ask questions of the contestant, which will

be considered by the judge when scoring the overall presentation.

14. Placings will be based on rankings of contestants by judge. Judges’ results are final.

Good luck and most of all have fun!!

Check out these links for help with participating in this contest. This is a virtual contest, these links are

examples of how the contest is held in teams, please take into account that these examples are not

virtual examples, as this contest will be held. The rules above will be how the contest is conducted.

View video to get familiar with contest:

https://nmliving.com/2019/10/28/bernalillo-county-4-h-members-to-compete-in-national-food-

challenge/

Check out Chopped Jr.:

https://www.foodnetwork.com/shows/chopped-junior

Presentation to judges example:

https://www.youtube.com/watch?v=GDK3lkUesrI

Altering Recipes for Good Health Recipes specify the ingredients, proportions, and methods necessary to produce a quality product. Companies and publish-ers spend time and money testing recipes for consumer use. Any change made in the recipe will produce a slightly dif-ferent product from the one that was tested and published. Some changes you may like and others you may not. Recipes for combined foods, such as casseroles and soups, are more flexible than others. A cookie recipe is more adaptable than a cake recipe. Recipes for most baked products can be altered, but recipes for any preserved product, such as pickles, salsa, jellies, or candies should not be changed at all. Modifying a recipe may produce a product that doesn’t meet your expecta-tions. For example, a cake made with less fat will not have the same flavor or texture as the high-fat version. Cookies with less sugar or fat will still be acceptable but might not look or taste the same as those made by the original recipe. Substi-tuting skim milk for whole milk in puddings, soups, and sauces will give a product that is less rich and creamy but has less fat and calories.

Ingredients that can be changed Most people either fail to notice much difference or accept the difference that results when the following kinds of changes are made.

Reduce sugar by one-third. For example, if a recipe says to use 1 cup of sugar, use 2⁄3 cup. This change works best in canned and frozen fruits and in making puddings and custards. In cookies and cakes, try using ½ cup sugar per cup of flour. For quick breads and muffins, use 1 tablespoon sugar per cup of flour. To enhance the flavor when sugar is reduced, add vanilla, cinnamon, or nutmeg.

Reduce fat by one-third. For example, if a recipe calls for ½ cup of fat, use 1⁄3 cup. This method works best in gravies, sauces, puddings, and some cookies. For cakes and quick breads, use 2 tablespoons fat per cup of flour.

Omit salt or reduce by one-half. For example, if a recipe calls for ½ teaspoon salt, use ¼ teaspoon. This method may be more acceptable if you gradually reduce the amount of salt each time you make the recipe. Herbs, spices, or salt-free sea-soning mixes can also be used as flavor enhancers. Do not eliminate salt from yeast bread or rolls; it is essential for flavor and helps the texture.

Substitute whole grain and bran flours. Whole wheat flour can replace from one-fourth to one-half of the all-purpose flour. For example, if a recipe has 3 cups all-purpose flour, use 1½ cups whole wheat flour and 1½ cups all-purpose flour. Oat bran or oatmeal (that has been ground to flour consistency in a food processor or blender) can replace up to one-fourth of the all-purpose flour. For example, if a recipe has 3 cups all-purpose flour, use ¾ cup oat bran or ground oatmeal and 2¼ cups all-purpose flour. Bran cereal flour is made by grinding a ready-to-eat cereal such as Bran Buds® or 100% Bran® in a blender or food processor for 60 to 90 seconds. It can replace up to one-fourth of the all-purpose flour. For example, if a recipe calls for 2 cups all-purpose flour, use ½ cup bran flour and 1½ cups all-purpose flour.

To Reduce Fat Instead of Try Best Choice

Butter 60/40 margarine – butter blend Margarine or reduced calorie margarine

Sour cream Lite sour cream Mock sour cream

2 whole eggs 1 whole egg plus 2 egg whites 4 egg whites or commercial egg substitute

Whole milk 2% milk Skim milk

Cream Evaporated milk Evaporated skim milk

Cream cheese Light cream cheese or Neufchatel Yogurt cheese

Whipped cream or non-dairy whipped topping

Non-fat whipped topping Non-fat whipped topping

Cheddar, Colby, Swiss Cheese Reduce the amount Part-skim mozzarella, cheese made with 2% milk

Mayonnaise Lite mayonnaise Half cholesterol-free mayonnaise and half non-fat yogurt

Salad dressing Reduced-fat dressing Fat-free dressing

Chicken with skin Remove skin after cooking Remove skin before cooking

Regular ground beef Lean ground beef Extra lean ground beef or lean ground turkey

To Add Fiber Instead of Try For

Chinese noodles, canned onion rings, croutons, bacon bits

Bran cereal Casserole toppings

White rice Brown rice, barley, cracked wheat kernels

Casseroles, soup, stir fry, side dishes

Chocolate chips Half chips & half raisins Cookies, bars

Source: Bielamowics MCK. Altering Recipes for Good Health. Texas AgriLife Extension Service. Texas A&M System. March 2008.

To locate food safety educators in your state or community:

Cooperative Extension Service, local offices: www.csrees.usda.gov/Extension/index.html

Food and Drug Administration Public Affairs Specialists: www.fda.gov/ora/fed_state/dfsr_activities/dfsr_pas.html

See www.fightbac.org for free brochures, fact sheets, stickers, and other great stuff!

Be a BAC Fighter FN-582 (Revised)Apply the heat... and Fight BAC!® Make the meals and snacks from your kitchen as safe as

Cooking food to the proper temperature possible. CLEAN: wash hands and surfaces often; SEPARATE: don’t cross-contaminate; COOK: to proper kills harmful bacteria. So Fight BAC!® by thoroughly

temperatures, and CHILL: refrigerate promptly. Be a cooking your food as follows: BAC Fighter and Fight BAC!®

Sign up to be a BACFighter at www.fightbac.org

Internal temperature

Ground Meat & Meat Mixtures

Beef, Pork, Veal, Lamb 160oF

Turkey, Chicken 165oF

Fresh Beef, Veal, Lamb

Medium Rare 145oF

Medium 160oF

Well Done 170oF

Poultry

Chicken & Turkey, whole 165oF

Poultry parts 165oF

Duck & Goose 165oF

Stuffing (cooked alone or in bird) 165oF

Fresh Pork

Medium 160oF

Well Done 170oF

Ham

Fresh (raw) 160oF

Pre-cooked (to reheat) 140oF

Eggs & Egg Dishes

Eggs Cook until yolk & white are firm

Egg dishes 160oF

Seafood

Fin Fish 145oF

or flesh is opaque &

separates easily with fork

Shrimp, Lobster & Crabs flesh pearly & opaque

Clams, Oysters & Mussels Shells open

during cooking

Scallops milky white or opaque & firm

Leftovers & Casseroles 165oF

2005 PFSE

SAFE COOKING TE MPER ATURE S as measured with a food thermometer FIGHT

® For More Information about Safe Food Handling and Preparation

USDA’s Meat and Poultry Hotline 1-888-MPHotline (1-888-674-6854); TTY 1-800-256-7072 BAC! www.foodsafety.gov

FIGHT FOODBORNE BACTERIA FDA’s Food Information and Seafood Hotline 1-800-332-4010

Partnership for Food Safety Education Web Site www.fghtbac.org Four Simple

NDSU Extension Service www. ag.ndsu.nodak.edu/food.htm Steps to

Or contact your local cooperative extension offce.

Food Safety County commissions, North Dakota State University and U.S. Department of Agriculture cooperating. Duane Hauck, director, Fargo, N.D. Distributed in furtherance of the acts of Congress of May 8 and June 30, 1914. We offer our programs and facilities to all people regardless of race, color, national origin, religion, gender, disability, age, veteran’s status or sexual orientation; and are an equal opportunity institution. This publication will be made available in alternative formats for people with disabilities upon request, (701) 231-7881. 15M-7-00

North Dakota State University, Fargo, North Dakota 58105 DECEMBER 2006

BAC (foodborne bacteria) could make you andthose you care about sick. In fact, even though you can’t see BAC—or smell him, or feel him—he and millions more like him may have already invaded the food you eat. But you have the power to Fight BAC!®.

Foodborne illness can strike anyone. Some people are at a higher risk for developing foodborne illness, including pregnant women, young children, older adults and peo-ple with weakened immune systems. For these people the following four simple steps are critically important:

CLEAN: Wash hands and surfaces often

Bacteria can be spread throughout the kitchen and get onto hands, cutting boards, utensils, counter tops and food. To Fight

BAC!®, always:

Wash your hands with warm water and soap for at least 20 seconds before and after handling food and after using the bathroom, changing diapers and han-dling pets.

Wash your cutting boards, dishes, utensils and counter tops with hot soapy water after preparing each food item and before you go on to the next food.

Consider using paper towels to clean up kitchen sur-faces. If you use cloth towels wash them often in the hot cycle of your washing machine.

Rinse fresh fruits and vegetables under running tap water, including those with skins and rinds that are not eaten.

Rub firm-skin fruits and vegetables under running tap water or scrub with a clean vegetable brush while rins-ing with running tap water.

SEPARATE: Don’t cross-contaminate

Cross-contamination is how bacteria can be spread. When handling raw meat, poultry, seafood and eggs, keep these foods and their

juices away from ready-to-eat foods. Always start with a clean scene— wash hands with warm water and soap. Wash cutting boards, dishes, countertops and utensils with hot soapy water.

Separate raw meat, poultry, seafood and eggs from other foods in your grocery shopping cart, grocery bags and in your refrigerator.

Use one cutting board for fresh produce and a separate one for raw meat, poultry and seafood.

Never place cooked food on a plate that previously held raw meat, poultry, seafood or eggs.

COOK: Cook to proper temperatures

Food is safely cooked when it reaches a high enough internal temperature to kill the harm-ful bacteria that cause illness. Refer to the

chart on the back of this brochure for the proper internal temperatures.

Use a food thermometer to measure the internal tem-perature of cooked foods. Make sure that meat, poultry, egg dishes, casseroles and other foods are cooked to the internal temperature shown in the chart on the back of this brochure.

Cook ground meat or ground poultry until it reaches a safe internal temperature. Color is not a reliable indica-tor of doneness.

Cook eggs until the yolk and white are firm. Only use recipes in which eggs are cooked or heated thoroughly.

When cooking in a microwave oven, cover food, stir and rotate for even cooking. Food is done when it reaches

the internal temperature shown on the back of this brochure.

Bring sauces, soups and gravy to a boil when reheating.

CHILL: Refrigerate promptly

Refrigerate foods quickly because cold temperatures slow the growth of harmful bacteria. Do not over-stuff the refrigerator.

Cold air must circulate to help keep food safe. Keeping a constant refrigerator temperature of 40ºF or below is one of the most effective ways to reduce the risk of food-borne illness. Use an appliance thermometer to be sure the temperature is consistently 40ºF or below. The freezer temperature should be 0ºF or below.

Refrigerate or freeze meat, poultry, eggs and other peri-shables as soon as you get them home from the store.

Never let raw meat, poultry, eggs, cooked food or cut fresh fruits or vegetables sit at room temperature more than two hours before putting them in the refrigerator or freezer (one hour when the temperature is above 90ºF).

Never defrost food at room temperature. Food must be kept at a safe temperature during thawing. There are three safe ways to defrost food: in the refrigerator, in cold water, and in the microwave. Food thawed in cold water or in the microwave should be cooked immediately.

Always marinate food in the refrigerator.

Divide large amounts of leftovers into shallow con-tainers for quicker cooling in the refrigerator.

Use or discard refrigerated food on a regular basis. Check USDA cold storage information at www.fightbac.org for optimum storage times.

E-589 7/11

Nutrient Needs at a Glance Extension Nutrition Specialists The Texas A&M System

Glossary Adequate Intake (AI): set when there is no data to set the RDA

Acceptable Macronutrient range of intake for an energy source that reduces risk of Distribution Range (AMDR): chronic disease while providing essential nutrients.

Excess leads to weight gain and increased risk of chronic disease.

Anorexia: loss of appetite

Antioxidant: a substance that prevents the deterioration or rancidity of fats

Ataxia: inability to coordinate voluntary muscles

Cachexia: general physical wasting and malnutrition

Cheilosis: cracks at the corner of the mouth

Coenzyme: compound that forms the actual part in an enzyme after combining with a protein component

Daily Values: (DVs): the amount of a nutrient needed daily as determined by the Food and Drug Administration (FDA)

Dermatitis: infammation of the skin

Desquamation: loss of a layer of skin

Dietary Reference Intakes general term for a set of reference values for planning (DRIs) and assessing nutrient intakes of healthy people

Eczema: an infammatory condition of the skin characterized by redness and itching

Edema: abnormal accumulation of fuid in the body

Glucose Tolerance a dietary agent that facilitates the reaction of insulin Factor (GTF): Gram (g): metric unit of mass equal to one thousandth (10-3) of a

kilogram

Hemorrhagic: loss of blood from blood vessels

Ketosis: a condition caused by abnormal burning of fat in the body

Macronutrients: nutrients—proteins, fats, carbohydrates, others—needed by the body in large amounts

Microgram (µg - mcg): one millionth of a gram

Milligram (mg): one thousandth of a gram

Neural Tube Defects (NTD): birth defects due to failure of the neural tube to develop properly during fetal development

Osteomalacia: softening of bones in adults

Osteoporosis: porous, brittle bones

Photophobia: sensitivity to light

Recommended the amount of nutrients needed to promote good Dietary Allowances (RDA): growth and optimum health in people ages 25 to 50

Rickets: bone deformation in children

Scurvy: weakened cartilages and connective tissue

Tolerable Upper highest daily intake that will not cause adverse efects Intake Level (UL): Xerophthalmia: an eye condition that can lead to blindness

References Data compiled by the Standing Committee on the Scientifc Evaluation of Dietary Reference Intakes for Nutrients Reports (www.nap.edu), the Food and Nutrition Board, Institute of Medicine, National Academy of Sciences, Wash-ington, DC: National Academy Press, 1997-2010.

Center for Nutrition Policy and Promotion (www.cnpp.usda.gov/dietaryguidelines.htm); Ofce of Dietary Supple-ments, National Institute of Health, 2010.

Revised by Mary Kinney Bielamowicz, PhD, RD, LD, Regents Fellow, Professor and Extension Nutrition Specialist, and Sharon F. Robinson, PhD, RD, LD, Associate Professor and Extension Nutrition Specialist, The Texas A&M System, assisted by Dietetic Interns Kelsey Kinsella, Misty Cram, Kelly Vaughan, 2009; Molly Cernosek, 2011.

Estimated safe and adequate daily dietary intakes of selected vitamins and minerals DRI’s Age range RDA* (bold)/AI* AMDR* Functions in the body Sources Defciency

Nutrients (macro*) Males Females M + F

Protein (g/d) (grams*/day)

1–8 years 9–18 years 19–50 years 51–70 years

13–19 34–52

56 56

13–19 34–46

46 46

5–30 10–30 10–35 10–35

• Builds and repairs all body tissue • Helps build blood • Helps form antibodies to fight infection • Supplies food energy at 4 calories per gram

Animal protein: meat, fsh, poultry, eggs, milk, cheese, yogurt Vegetable protein: legumes (peas, beans), whole grain breads and cereals, nuts, peanut butter, soy

Fatigue, loss of appetite, edema*, poor growth

Fat (g/d) 1–8 years 9–18 years 19–50 years 51–70 years

– – – –

– – – –

25–40 25–35 25–35 20–35

• Supplies 9 calories per gram (more energy in a small amount of food)

• Transports fat-soluble vitamins and essential fatty acids needed for body’s proper use and storage of fat

Butter, margarine, shortening, oil, salad dressing, palm and coconut oil, egg yolk, meat with fat, whole milk, cheese, peanut butter

Eczema*, retarded growth, diarrhea, loss of hair

Carbohydrates (g/d) 1–8 years 9–18 years 19–50 years 51–70 years

130** 130** 130** 130**

130** 130** 130** 130**

45–65 45–65 45–65 45–65

• Supply energy at 4 calories per gram to all body cells

• Supply glucose to spare protein • Help the body use other nutrients

Breads, cereals, fours, cornmeal, rice, macaroni, noodles, spaghetti, Irish and sweet potatoes, corn, dried fruits, bananas, sugar, syrup, jam, jellies, preserves, honey

Loss of energy, fatigue, ketosis*

Fiber (g/d) 1–8 years 9–18 years 19–50 years 51–70 years

14–20 25–31 31–34

28

14–17 22–25 25–28

22

None determined • May help lower cholesterol • Improves bowel motility • Gives feeling of fullness without extra calories,

promoting satiety and weight loss • Contains phytic acids that tie up minerals, which

can prevent absorption

Whole grains (wheat, unmilled rice, oats) or enriched products: cereals, bread, noodles, tortillas, brown rice, oatmeal Vegetables: broccoli, spinach, carrots, beans, peas

Diarrhea; excess fber makes bulk, which may prevent eating enough food energy or nutrients; high-fber diets for elderly, very young or those on low-calorie diets may cause nutrient defciencies

Vitamin C Ascorbic Acid (mg/d) (milligrams*/day)

1–8 years 9–18 years 19–50 years 51–70 years

15–25 45–75

90 90

15–25 45–65

75 75

400–650 1,200–1,800

2,000 2,000

• Helps wounds heal • Promotes iron absorption • Helps the body maintain collagen (fibrous part of

protein for cell structure) • Acts as an antioxidant

All citrus fruits, fruit juices, strawberries, cantaloupe; green or red peppers, raw cabbage, spinach, broccoli, turnip greens, collards, mustard greens, kale, tomatoes, Irish or sweet potatoes

Scurvy*, sore or bleeding gums, poor wound healing, pain in joints, bones, muscles

Vitamin B1 – Thiamin (mg/d)

1–8 years 9–18 years 19–50 years 51–70 years

0.5–0.6 0.9–1.2

1.2 1.2

0.5–0.6 0.9–1.0

1.1 1.1

None determined • Helps the body use carbohydrates for energy • Maintains appetite and muscle tone • Involved in nervous system function

Meat (especially pork), liver, heart, kidney, poultry, eggs, milk, dried peas and beans, nuts, whole-grain or enriched bread and cereals

Poor appetite, constipation, depression, apathy, cachexia*, edema*, cardiac failure, cheilosis*

Vitamin B2 – Ribofavin (mg/d)

1–8 years 9–18 years 19–50 years 51–70 years

0.5–0.6 0.9–1.3

1.3 1.3

0.5–0.6 0.9–1.0

1.1 1.1

None determined • Functions as a part of a coenzyme* that assists in energy release

• Helps in metabolism of amino acids

Milk, cheese, ice cream, organ meats, eggs, fsh, dark green leafy vegetables, enriched breads and cereals

Cheilosis*, scaly desquamation* around nose and ears, sore tongue and mouth, burning and itching eyes, photophobia*

Niacin (mg/d NE*) Nicotinic acid Nicotinamide

1–8 years 9–18 years 19–50 years 51–70 years

6–8 12–16

16 16

6–8 12–14

14 14

10–15 20–30

35 35

• Coenzyme* for carbohydrate metabolism • Promotes normal appetite

Meat, liver, poultry, fsh, dried peas and beans, nuts (especially peanuts), whole-grain or enriched cereals and breads, milk, cheese, yogurt

Anorexia*, diarrhea, dermatitis*, confusion, anxiety

Vitamin B6 (mg/d) Pyridoxine Puridoxal Pyridoxamine

1–8 years 9–18 years 19–50 years 51–70 years

0.5–0.6 1.0–1.3

1.3 1.7

0.5–0.6 1.0–1.2

1.3 1.5

30–40 60–80

100 100

• Coenzyme* for protein utilization • Helps convert the amino acid tryptophan to the

vitamin Niacin • Helps convert complex carbohydrates to simple

carbohydrates

Meat, poultry, fsh, sweet potatoes, vegetables, whole grains, fortifed cereals

Anemia, nervous irritability, convulsions, weakness, ataxia*, abdominal pain, dermatitis*

Choline (mg/d) 1–8 years 9–18 years 19–50 years 51–70 years

200–250 375–550

550 550

200–250 375–400

425 425

1,000 2,000–3,000

3,500 3,500

• Plays a role in cell structure in lipids in the cell membranes

• Promotes brain and memory functions • Gives to own manufacture in the body

Egg yolks, milk, peanuts, soy, wheat germ, livers (beef, veal and turkey)

When low during pregnancy, an increased risk of birth defects; low choline leads to increased risk of cardiovascular disease

Vitamin B12 (µg/d) (micrograms*/day) Cobalamin

1-8 years 9-18 years 19-50 years 51-70 years

0.9–1.2 1.8–2.4

2.4 2.4

0.9–1.2 1.8–2.4

2.4 2.4

None determined • Helps maintain nerve tissue and normal blood formation

• Regeneration of folate

Animal foods: organ meats, muscle meats, fsh, poultry, eggs, milk; fortifed cereals

Anemia, neurologic disorders

Water-soluble vitamins RDA*/AI* UL* Functions in the body Sources Defciency

Males Females M + F

Fat-soluble vitamins RDA*/AI* UL* Functions in the body Sources Defciency

Males Females M + F

Minerals/Elements RDA*/AI* UL* Functions in the body Sources Defciency

Males Females M + F

Folate (µg/d) Folic acid Folacin

1–8 years 9–18 years 19–50 yeas 51–70 yeas

150–200 300–400

400 400

150–200 300–400

400 400

300–400 600–800

1,000 1,000

• Helps red blood cells mature • Interrelated with vitamin B12 utilization • Folic acid supplement*** during pregnancy

recommended

Organ meats, deep green leafy vegetables, muscle meats, poultry, fsh, eggs, whole-grain or fortifed cereals

Anemia, fatigue, gastrointestinal disturbances, inadequate intake during pregnancy related to neural tube birth defects (NTD)*

Biotin (µg/d) 1–8 years 9–18 years

19–50 years 51–70 years

8–12 20–25

30 30

8–12 20–25

30 30

None determined • Coenzyme* in synthesis of fat, glycogen (carbohydrate stored in muscle and liver), and amino acids (protein building blocks)

Liver, and smaller amounts in meats and fruits

Because data on biotin’s adverse efects are limited, caution may be needed

Vitamin A (µg/d RAE*) Retinol, Retinal Carotene *Retinol Activity Equivalent: 1 RAE = 1 µg Retinol

1–8 years 9–18 years

19–50 years 51–70 years

300–400 600–900

900 900

300–400 600–700

700 700

600–900 1,700–2,800

3,000 3,000

• Promotes growth and normal vision, and protects against night blindness

• Helps keep skin and mucous membrane linings healthy and resistant to infection

• Large amounts are toxic

Dark leafy green or deep yellow vegetables (carrots, winter squash, cushaw, pumpkin, sweet potatoes); yellow fruits (peaches, cantaloupe, apricots); liver, fsh liver oils, dairy foods, butter, margarine, egg yolks

Faulty bone and tooth development in infants, poor growth, xerophthalmia*, night blindness

Vitamin D (iu/d) D Calciferol D2 Ergocalciferol D3 Cholecalciferol

1–8 years 9–18 years

19–50 years 51–70 years

600 600 600 600

600 600 600 600

4,000 4,000 4,000 4,000

• Synthesized in skin by ultraviolet light • Functions to regulate amount of calcium/

phosphorus absorbed in the blood to mobilize and mineralize the bone

• Large amounts are toxic • Needed to fight off bateria and viruses

Fish liver oils and fesh, fortifed milk, exposure to sunlight. Minute amounts in butter, liver, egg yolk, salmon and sardines

Rickets* (soft, fragile bones, enlarged joints, bowed legs); chest, spinal and pelvic bone deformities; convulsions; osteomalacia*

Vitamin E (mg/d) Alpha3-, beta-, gamma-tocopherol

1–8 years 9–18 years

19–50 years 51–70 years

6–7 11–15

15 15

6–7 11–15

15 15

200–300 600–800

1,000 1,000

• Not stored in body to any extent • Related to action of selenium • Reduces oxidation of vitamin A, carotenes and

polyunsaturated fatty acids

Plant tissues: wheat or rice germ, vegetable oils, green leafy vegetables, nuts, legumes; meats (other animal foods are poor sources)

Anemia in premature infants, problems of nervous system

Vitamin K (µg/d) Phylloquinone (K1) Menaquinone (MKn) Menadione

1–8 years 9–18 years

19–50 years 51–70 years

30–55 60–75

120 120

30–55 60–75

90 90

None determined • Bile is necessary for absorption of the vitamin • Needed to form prothrombin in blood • Sulfa drugs and antibiotics interfere with

absorption • Large amounts are toxic

Deep green leaves (alfalfa, spinach, cabbage), liver, egg yolk, butterfat, (is synthesized in intestine by benefcial bacteria)

Prolonged clotting time, hemorrhagic* disease in newborn infants

Calcium (mg/d) 1–8 years 9–18 years

19–50 years 51–70 years

700–1,000 1,300 1,000 1,200

700–1,000 1,300 1,000 1,200

2,500 2,500 2,500 2,500

• Needed to build bones and teeth; helps clot blood • Helps muscles contract and relax normally. Delays

fatigue

Milk, cheese, ice cream, greens (kale, broccoli, collards, turnips, mustard), dried peas and beans, fortifed juice, soy milk

Retarded bone mineralization, fragile bones, rickets*, osteomalacia*, osteoporosis*

Chromium (µg/d) 1–8 years 9–18 years

19–50 years 51–70 years

11–15 25–35

35 30

11–15 21–24

25 20

None determined • Works along with insulin in carbohydrate, protein and fat metabolism; glucose tolerance factor (GTF)*

Brewer’s yeast, liver, meat, cheese, whole-grain cereals, broccoli

Inability of cells to use glucose for energy

Copper (µg/d) 1–8 years 9–18 years

19–50 years 51–70 years

340–440 700–890

900 900

340–440 700–890

900 900

1,000–3,000 5,000–8,000

10,000 10,000

• Aids absorption and use of iron to form hemoglobin in red bloods cells

Liver, shellfsh, meats, nuts, legumes, whole-grain cereals

Anemia

Fluoride (mg/d) 1–8 years 9–18 years

19–50 years 51–70 years

0.7–1 2–3

4 4

0.7–1 2–3

3 3

1.3–2.2 10 10 10

• Makes teeth resistant to decay; most effective in young children

• Moderate levels in bone may reduce osteoporosis*

Water (1 part per million is added to some municipal water supplies)

None known

Iodine (µg/d) 1–8 years 9–18 years

19–50 years 51–70 years

90 120–150

150 150

90 120–150

150 150

200–300 600–900

1,100 1,100

• Integral part of thyroid hormones: thyroxine and triiodothyronine

Iodized table salt (76 µg/g of salt), seafood, plants grown in iodine-rich soils, dairy products

Cretinism (stunted growth with mental retardation); endemic goiter

Iron (mg/d) 1– 8 years 9–18 years

19–50 years 50–70 years

7–10 8–11

8 8

7–10 8–15

18 8

40 45 45 45

• Part of blood hemoglobin and myoglobin • Enzyme involved in energy metabolism • Involved in oxygen transport

Liver, organ meats, meat, poultry, egg yolk, enriched and whole-grain breads, cereals, legumes, dark green vegetables, black strap molasses, peaches, apricots, raisins, prunes, oysters

Anemia (frequent in infants, preschool children, teenage girls and pregnant women)

Electrolytes RDA*/AI* UL* Functions in the body Sources Defciency

Males Females M + F

Magnesium (mg/d) 1–8 years 9–18 years

19–50 years 51–70 years

80–130 240–410 400–420

420

80–130 240–360 310–320

320

65–100 350 350 350

• Activates enzymes involved in protein synthesis • Helps muscles and nerves work • Helps regulate blood sugar levels and promotes

normal blood pressure

Whole-grain cereals, nuts, legumes, meats, milk, green leafy vegetables

Tremors, growth failure

Manganese (mg/d) 1–8 years 9–18 years 19–50 years 51–70 years

1.2–1.5 1.9–2.2

2.3 2.3

1.2–1.5 1.6 1.8 1.8

2–3 6–9 11 11

• Activates many enzymes used in carbohydrate and protein metabolism

• Bone formation

Legumes, whole-grain cereals, nuts, tea None known

Phosphorus (mg/d) 1–8 years 9–18 years 19–50 years 51–70 years

460–500 1,250

700 700

460–500 1,250

700 700

3,000 4,000 4,000 4,000

• Builds strong bones and teeth • Releases energy from fat, protein and

carbohydrates during metabolism • Aids in formation of genetic material, cell

membranes and enzymes

Breads, cereals, lima beans, meat, poultry, fsh, meat alternates, milk, cheese, yogurt

Found widely in foods, so defciency is rare. Bone loss characterized by weakness, anorexia*, malaise, and pain

Selenium (µg/d) 1–8 years 9–18 years 19–50 years 51–70 years

20–30 40–55

55 55

20–30 40–55

55 55

90–150 280–400

400 400

• Antioxidant • Lessens breakdown of vitamin E

Organ meats, seafoods, cereal foods and plants grown in selenium-rich soil

Hair and nail brittleness and loss

Zinc (mg/d) 1–8 years 9–18 years 19–50 years 51–70 years

3–5 8–11

11 11

3–5 8–9

8 8

7–12 23–34

40 40

• Component of many enzymes (carbonic anhydrase and anhydrase carboxypeptidase) and proteins

• Controls information from gene to gene so living things develop and function

• Plays role in immune function, protein synthesis, and wound healing.

Seafoods, liver and other organ meats, meats, fsh, wheat, yeast. Plant foods are generally low in zinc

Poor wound healing, decreased taste ability

Sodium (g/d)4 1–8 years 9–18 years 19–50 years 51–70 years

1–1.2 1.5 1.5 1.3

1–1.2 1.5 1.5 1.3

1.5–1.9 2.2–2.3

2.3 2.3

• Found in extracellular fluid (blood) • Maintains fluid balance and nerve transmission

Table salt, cheddar cheese, ham, snack foods, most processed foods, salt (sodium chloride) and sodium benzoate/phosphate are added

Fatigue caused by profuse sweating, vomiting and diarrhea

Chloride (g/d) 1–8 years 9–18 years 19–50 years 51–70 years

1.5–1.9 2.3 2.3 2

1.5–1.9 2.3 2.3 2

2.3–2.9 3.4–3.6

3.6 3.6

• Helps maintain normal pH of blood (7.35) • Maintains fluid balance and nerve transmission

Table salt (sodium chloride), barley, wheat, green leafy vegetables, melon, pineapple

Heat cramps, hair loss, tooth loss

Potassium (g/d)4 1–8 years 9–18 years 19–50 years 51–70 years

3–3.8 4.5–4.7

4.7 4.7

3–3.8 4.5–4.7

4.7 4.7

None determined • Found inside the cell • Maintains fluid balance and nerve transmission

Bananas, orange juice, most fruits, potatoes, dried peas, peanuts, nuts, dairy products, and meats

Weakness, poor muscle tone, heart abnormalities, apathy (lack of energy)

Water (liters/day) 1–8 years 9–18 years 19–50 years 51–70 years

1.3–1.7 2.4–3.3

3.7 3.7

1.3–1.7 2.1–2.3

2.7 2.7

None determined • Transports nutrients • Transports waste • Lubricates joints • Regulates body temperature • Cell hydration

Water, juices, beverages, high-moisture solid foods (soups, watermelon, meats, etc.)

Dehydration, constipation

* See Glossary for definitions **Average minimum amounts of glucose used by brain ***Supplement during pregnancy of 400 µg or mcg folic acid plus folate intake of a varied diet

1 NE (niacin equivalent) is equal to 1 mg of niacin or 60 mg of dietary tryptophan 2 RAE = Retinol activity equivalents. 1 retinol equivalent = 1 µg retinol or 6 µg beta-carotene 3 α-tocopherol includes the only form (RRR-a-tocopherol) that occurs naturally in foods and with variations of this form in fortifed foods and supplements. 4 Estimated sodium and potassium minimum requirements. AI* has been set for healthy individuals and the UL* may be too high for persons with hypertension.

Texas A&M AgriLife Extension Service AgriLifeExtension.tamu.edu

More Extension publications can be found at AgriLifeBookstore.org

Educational programs of the Texas A&M AgriLife Extension Service are open to all people without regard to race, color, sex, disability, religion, age, or national origin.

The Texas A&M University System, U.S. Department of Agriculture, and the County Commissioners Courts of Texas Cooperating.

Produced by Texas A&M AgriLife Communications

United States Department of Agriculture

10 MyPlate Based on thetips Dietary Nutrition GuidelinesMyWins for Americans Education Series

Choose MyPlate Use MyPlate to build your healthy eating style and maintain it for a lifetime. Choose foods and beverages from each MyPlate food group. Make sure your choices are limited in sodium, saturated fat, and added sugars. Start with small changes to make healthier choices you can enjoy.

1Find your healthy eating style Creating a healthy style means regularly eating a variety of foods to get the nutrients and calories you

need. MyPlate’s tips help you create your own healthy eating solutions—“MyWins.”

2 Make half your plate fruits and vegetables Eating colorful fruits and vegetables is important because they provide vitamins and minerals and

most are low in calories.

3 Focus on whole fruits Choose whole fruits—fresh, frozen, dried, or canned in 100% juice. Enjoy fruit with

meals, as snacks, or as a dessert.

4 Vary your veggies Try adding fresh, frozen, or canned vegetables to salads, sides, and main

dishes. Choose a variety of colorful vegetables prepared in healthful ways: steamed, sauteed, roasted, or raw.

Fruits

Vegetables

5 Make half your grains whole grains

Grains Look for whole grains listed first or second

on the ingredients list—try oatmeal, popcorn, whole-grain bread, and brown rice. Limit grain-based desserts and snacks, such as cakes, cookies, and pastries.

6 Move to low-fat or fat-free milk or yogurt Choose low-fat or fat-free milk, yogurt,

and soy beverages (soymilk) to cut back on saturated fat. Replace sour cream, cream, and regular cheese with low-fat yogurt, milk, and cheese.

Dairy

7 Vary your protein routine Mix up your protein foods to include seafood, beans and peas, unsalted nuts

and seeds, soy products, eggs, and lean meats and poultry. Try main dishes made with beans or seafood like tuna salad or bean chili.

Protein

8 Drink and eat beverages and food

Limit

with less sodium, saturated fat, and added sugars

Use the Nutrition Facts label and ingredients list to limit items high in sodium, saturated fat, and added sugars. Choose vegetable oils instead of butter, and oil-based sauces and dips instead of ones with butter, cream, or cheese.

9 Drink water instead of sugary drinks Water is calorie-free. Non-diet soda, energy or sports drinks, and other sugar-sweetened drinks contain a

lot of calories from added sugars and have few nutrients.

10 Everything you eat and drink matters The right mix of foods can help you be healthier now and into the future. Turn small changes into

your “MyPlate, MyWins.”

DG TipSheet No. 1 Go to ChooseMyPlate.gov Center for Nutrition Policy and Promotion June 2011

USDA is an equal opportunity provider, employer, and lender. for more information. Revised October 2016

United States Department of Agriculture

10 Basado en las consejos Guías

Serie AlimentaríasMiPlato para los de Educación

Estadounidenses MisVictoriasen Nutrición

Elija MiPlato Use MiPlato para construir su estilo de alimentación saludable y mantenerlo durante toda la vida. Elija alimentos y bebidas de cada grupo de alimentos MiPlato. Asegúrese de que sus opciones sean limitadas en sodio, grasas saturadas y azúcares añadidos. Comience con pequeños cambios para tomar decisiones más saludables que pueda disfrutar.

1Encuentre su estilo de alimentación saludable Crear un estilo saludable significa comer con

regularidad una variedad de alimentos para obtener los nutrientes y las calorías que necesita. Los consejos de MiPlato le ayudan a crear sus propias soluciones de alimentación saludable—“MisVictorias.”

2 Llene la mitad de su plato con frutas y vegetales Comer frutas y vegetales de colores variados es

importante porque aportan vitaminas y minerales y la mayoría son bajas en calorías.

3 Enfóquese en las frutas enteras Elija frutas enteras frescas, congeladas, secas o enlatadas en jugo 100%. Disfrute

de la fruta con las comidas, como bocadillos o como postre.

4 Varie sus vegetales Trate de agregar vegetales frescos, congelados o enlatados a ensaladas,

acompañamientos y platos principales. Elija una variedad de vegetales de colores diferentes preparados de maneras saludables: al vapor, salteados, asados o crudos.

Frutas

Vegetales

5 Que la mitad de sus granos sean integrales Granos Busque granos enteros que figuren en

el primer o segundo lugar de la lista de ingredientes: pruebe avena, palomitas de maíz, pan integral y arroz integral. Limite los postres y bocadillos a base de granos, como pasteles, galletas y hojaldres.

6 Cambie a yogur o lechesemidesnatada o desnatada Elija leche, yogur y bebidas de soja (leche

de soja) bajos en grasa o sin grasa para reducir la grasa saturada. Sustituya la crema agria, la crema y el queso regular con yogur, leche y queso bajos en grasa.

Lácteos

7 Varíe su rutina de proteínas Mezcle sus alimentos de proteína para incluir mariscos, frijoles y guisantes,

frutos secos y semillas sin sal, productos de soja, huevos y carnes magras y aves de corral. Pruebe platos principales hechos con frijoles o mariscos como ensalada de atún o chile de frijoles.

Proteína

8 Beba y coma bebidas y alimentos con

Limitar

menos sodio, menos grasas saturadas y menos azúcares añadidos

Use la etiqueta de información nutricional y la lista de ingredientes para limitar los elementos con alto contenido de sodio, grasas saturadas y azúcares añadidos. Elija aceites vegetales en lugar de mantequilla, y salsas a base de aceite y salsas para untar en lugar de las que tienen mantequilla, crema o queso.

9 Beba agua en lugar de bebidas azucaradas El agua no tiene calorías. Los refrescos regulares,

energéticos o deportivos y otras bebidas azucaradas contienen una gran cantidad de calorías de azúcares añadidos y tienen pocos nutrientes.

10 Todo lo que come y bebe es importante La combinación correcta de alimentos puede

ayudarle a estar más saludable ahora y en el futuro. Convierta los pequeños cambios en su “MiPlato, MisVictorias.”

Center for Nutrition Policy and Promotion DG TipSheet No. 1 Visite ChooseMyPlate.gov El USDA es un proveedor, empleador y prestamista Junio 2011

que ofrece igualdad de oportunidades. para obtener más información. Revisado Octubre 2016