Answer:

Normal portions are set by the USDA, and they may be smaller than you think. Here are some common objects that will help you keep your portions in check:

1 serving of meat, chicken or fish (4 ounces) = A deck of cards

1 serving of pasta or rice (1 cup) = A baseball

1 serving of cheese (1 ounce) = A pair of dice

1 baked potato = A computer mouse

1 pancake = A compact disc

1 serving of chips = 2 handfuls

Answer:

Artificial sweeteners such as aspartame or acesulfame K are safe, zero-calorie ingredients added to numerous food and drinks.  Satisfy sweet cravings using foods and beverages sweetened with artificial sweeteners but do so in moderation.  Your brain does not differentiate between real and artificial sweeteners, so if you want to control cravings for sweets, limit the use of artificial sweeteners. Craving sweets is a learned behavior: the more sweets you eat, the more you want and vice-versa.  Try satisfying your sweet tooth with a piece of hard candy, frozen grapes, sparkling water with citrus, or a piece of fresh fruit.

Answer:

Cravings often occur when you go for extended periods of time without anything to eat or drink.  Sometimes the craving will pass if you drink a glass of water and distract yourself for fifteen minutes. Eating nutritious meals and snacks every few hours controls blood sugar levels and minimizes cravings. Satisfy your hunger with nutritious, low-calorie foods such as:

• Raw or lightly steamed vegetables or lettuce, either plain or with a low-calorie dressing
•  Fresh fruit
•  Broth or tomato-based soups
• Whole-grain breads or cereals
• Lean protein.  Include a source of lean or low fat protein to help extend the satisfaction from your snack.  Good protein sources include skim milk, low fat yogurt or cheese, handful of nuts, lean meat, fish or poultry.

Answer:

Whole eggs, egg yolks, and egg should all be treated the same way and cooked until they reach a safe temperature of 160 degrees to kill any potential bacteria.   Recipes that call for uncooked eggs are risky and it is best to look for safer ingredients such as:

• Pasteurized whole eggs (sold in cartons in freezer or refrigerator sections)
• Meringue powder found in specialty stores is a great egg white substitute.

Answer:

Modifying your diet can help. Here are some basic suggestions to try:

• Eat your meals at the same times each day.
• Get regular physical exercise.
• Drink lots of water and fluids: six to eight glasses a day.
• Eat plenty of high-fiber food (vegetables, bran cereal, whole-grain bread, fruits, fruit juices, beans, corn, nuts).

Over-the-counter fiber supplements may also provide relief.

Answer:

High fructose corn syrup (HFCS) is made from corn starch and contains two basic sugar molecules, fructose and glucose, in equal amounts.  The advantage of HFCS is that it is inexpensive, blends easily into food and drinks, and tastes sweeter than table sugar so less can be used in manufacturing sweet food and drinks.  Some scientists speculate that the rise in obesity has paralleled the rise in HFCS use in the United States.  Keep in mind that sugar, regardless of the source, is considered discretionary calories since it provides little more than calories to the diet.  2005 dietary guidelines recommend limiting discretionary calories to approximately 10% of total calories.  You can enjoy food and drinks that contain HFCS as long as you do so in moderation. 

Answer:

It is simple.  Lower the calories and make a salad dressing lighter by using less oil.  Use less oil and increase the amount of vinegar or substitute fruit juice, vegetable stock, or any flavorful liquid.  Add flavorful mustards, fresh herbs, zests from citrus fruit, garlic, scallions, and any other interesting combinations and you will never notice the reduction in fat.

Answer:

Food should not be out of refrigeration for more than two hours because when exposed to room temperature, harmful bacteria multiply rapidly. In hot weather (above 90°F), the time is reduced to one hour.   To keep food safe, place  leftover food in shallow containers and refrigerate to allow for rapid cooling.

Answer:

The terminology used on food packages is regulated by the government to ensure that all products claiming specific terms are consistent, truthful, and accurate.  The following list will help you select the most nutritious foods.  Keep in mind the information is always per serving as designated on the Nutrition Facts panel.

•         Calorie free – Fewer than 5 calories

•         Low calorie – 40 calories or less per serving

•         Reduced – Serving contains 25% less calories or fat

•         Fat free – Fewer than 0.5 grams fat

•         Low fat – 3 grams of fat

•         Cholesterol free – Fewer than 2 milligrams cholesterol and 2 grams or less of saturated fat

•         Low cholesterol – 20 milligrams cholesterol and 2 grams or less of saturated fat

•         Sodium free – Fewer than 5 milligrams sodium

•         Very low sodium – Fewer than 35 milligrams sodium

•         Low sodium – Fewer than 140 milligrams sodium

•         High fiber – 5 grams or more of fiber

Answer:

There are four main offenses when it comes to food spoilage.  Follow these four simple rules and you will minimize the opportunity for food bacteria to contaminate the food you serve your family.

1.       Wash hands often and between handling raw and cooked food with warm soapy water for at least 20 seconds.
2.       Keep raw meats and ready-to-eat foods separate. Use different cutting boards when handling raw meat and ready-to-eat foods to prevent cross-contamination.
3.       Cook foods to proper temperature using a thermometer.
4.       Refrigerate perishable foods promptly and store at 40 degrees.