Food Prep Storage

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Lonnie Lowery

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Food Prep Storage

  1. 1. Lonnie Lowery, PhD, RD, LD The University of Akron Nutrition Center Akron, OH, USA
  2. 2. <ul><li>Do you know how to cook? </li></ul><ul><ul><li>Does it matter how you do it? </li></ul></ul><ul><ul><li>How destructive is excess heat? To what? </li></ul></ul><ul><ul><li>Is proper nutrition affected? </li></ul></ul><ul><li>How much do you know about food storage? </li></ul><ul><ul><li>Is that OJ in the fridge still good? </li></ul></ul><ul><ul><li>What does freezing do to a food? </li></ul></ul>
  3. 3. <ul><li>Academics debate exactly what a “balanced” diet is. </li></ul><ul><li>But we do know Canadians and Americans are under-consuming certain nutrients and over-consuming others. </li></ul>
  4. 4. ?
  5. 5. <ul><li>Under-consumed </li></ul><ul><ul><li>Fiber (particularly soluble fiber) </li></ul></ul><ul><ul><li>Calcium </li></ul></ul><ul><ul><li>Vitamin D </li></ul></ul><ul><ul><li>Phytochemicals from fruits and vegetables* </li></ul></ul><ul><ul><li>Omega-3 fatty acids* </li></ul></ul><ul><ul><li>Iron for some women </li></ul></ul><ul><ul><li>Functional food proteins?* </li></ul></ul>“ At Risk”?
  6. 6. <ul><li>Over-consumed </li></ul><ul><ul><li>Saturated and trans fats from fast food sources </li></ul></ul><ul><ul><ul><li>French fries </li></ul></ul></ul><ul><ul><ul><li>Pastries </li></ul></ul></ul><ul><ul><ul><li>Fried chicken </li></ul></ul></ul><ul><ul><li>Sugars and refined carbohydrates </li></ul></ul><ul><ul><ul><li>Sweets </li></ul></ul></ul><ul><ul><ul><li>Colas, “beverages” </li></ul></ul></ul><ul><ul><ul><li>Gourmet coffees, hot drinks </li></ul></ul></ul>
  7. 7. <ul><li>Under-consumed nutrients that are susceptible to heat and oxygen… </li></ul><ul><ul><li>Phytochemicals </li></ul></ul><ul><ul><li>Vitamin C </li></ul></ul><ul><ul><li>Certain polyunsaturated fats </li></ul></ul>Highly-unsaturated fats like the mega-3 type have many vulnerable spots
  8. 8. <ul><li>What about my cooking oils? </li></ul><ul><li>What about baking with flax? </li></ul><ul><li>Will cooking destroy quality (complete) proteins? </li></ul>Can I reuse oil? Protein Individual amino acids
  9. 9. <ul><li>If you do save and reuse oils, remember that they take-on flavors from prior fryings </li></ul><ul><li>Interested in flax? </li></ul><ul><ul><li>Go with ground flax (flax meal) vs. whole seeds to release all the nutrients </li></ul></ul><ul><ul><li>Muffins and pancakes are great with a little flax meal </li></ul></ul><ul><li>If you’re concerned over loss of protein’s functional qualities (e.g. whey, casein, soy)… </li></ul><ul><ul><li>Small peptides to boost immune function, etc. </li></ul></ul><ul><ul><li>Consider unheated supplemental proteins </li></ul></ul><ul><ul><li>Consider cottage cheese or cold dairy / soy </li></ul></ul><ul><ul><li>Raw milk is usually unadvisable </li></ul></ul>
  10. 10. <ul><li>Under-consumed nutrients that are NOT susceptible to freezing </li></ul><ul><ul><li>Phytochemicals from frozen fruits and vegetables </li></ul></ul><ul><ul><li>Related vitamins and minerals </li></ul></ul><ul><ul><li>Generally up to 6-8 months not a problem </li></ul></ul>
  11. 11. VEGETABLE STORAGE GUIDELINES Vegetables How to Store YOU CAN KEEP IT APPROXIMATELY THIS LONG     On Refrigerator shelves 35-40°F (2-4°C) At Room Temperature 70°F (21°C) In Freezer 0°F (-18°C) stored in MVP*materials Asparagus Do not wash before storing. Keep in crisper, plastic bags, or plastic containers. 1-2 days   8 months Beans Dried Keep in crisper or moisture proof wrap. 1-2 days 12 months 8 months Green or Waxed   3-5 days   N/A 8 months Beets Remove leafy tops. Keep in crisper. 1-2 weeks     Broccoli, Brussels sprouts and summer squash Store in crisper in plastic bags or plastic containers 3-5 days     Cabbage   1-2 weeks   Do not store here. Carrots Remove tops. Store in plastic bags or plastic containers. 1-2 weeks   8 months Celery Keep in crisper or moisture proof wrap. 1-2 weeks   Do not store here. Corn   1-2 days in husk   8 months Lettuce Head (unwashed) Store away from other vegetables. 5-7 days    
  12. 12. Storage Times For Refrigerated Foods Eggs Fresh, in shell 3-5 weeks Raw yolks, whites 2-4 days Hard-cooked 1 week Deli and Vacuum-Packed Products Store-prepared (or homemade) egg, chicken, tuna, ham, and macaroni salads 3-5 days Pre-stuffed pork, lamb chops, and chicken breasts 1 day Store-cooked dinners and entrees 3-4 days Raw Hamburger, Ground and Stew Meat Ground beef, turkey, veal, pork, lamb 1-2 days Ham, Corned Beef Ham, canned, labeled &quot;Keep Refrigerated&quot; Unopened, 6-9 months Opened, 3-5 days Ham, fully cooked, whole 7 days Hot Dogs and Luncheon Meats Hot dogs Unopened package, 2 weeks Opened package, 1 week Luncheon meats Unopened package, 2 weeks Opened package, 3-5 days Bacon and Sausage Bacon 7 days Sausage, raw from meat or poultry 1-2 days Hard sausage (such as Pepperoni) 2-3 weeks Cooked Meat, Poultry, and Fish Leftovers Pieces and cooked casseroles 3-4 days Gravy and broth, patties, and nuggets 1-2 days Soups and Stews 3-4 days Fresh Poultry Chicken or turkey, whole 1-2 days Fresh Fish and Shellfish Fresh Fish and Shellfish 1-2 days
  13. 13. <ul><li>Individually freeze skinless boneless chicken breasts for use throughout the week </li></ul><ul><ul><li>Cut with dedicated scissors when thawed </li></ul></ul><ul><ul><li>Nutrients remain fine </li></ul></ul><ul><ul><li>Do not char / blacken </li></ul></ul><ul><li>Buy berries cheap in-season and freeze for winter months </li></ul><ul><li>Not getting enough veg? </li></ul><ul><ul><li>Consider frozen 1 lb. bags and make them disappear throughout week </li></ul></ul><ul><ul><li>Nutrients remain fine </li></ul></ul><ul><li>Pre-cook and refrigerate whole grain pasta for hot water reheating as needed (fresh about 2 days) </li></ul>
  14. 14. <ul><li>Over-consumed nutrients: Can we make them accidentally at home? </li></ul><ul><ul><li>Trans fats </li></ul></ul><ul><ul><li>Sweetened “fattening” drinks </li></ul></ul>
  15. 15. <ul><li>Even if you’re not handy around the kitchen, you can improve the healthiness of your diet. </li></ul><ul><ul><li>Consume more of the “good stuff” with basic storage and cooking concepts </li></ul></ul><ul><ul><li>Consume less of the “bad stuff” Westerners over-do by eating at home </li></ul></ul><ul><li>Online resources exist – Google them! </li></ul>
  16. 16. Lonnie Lowery, PhD, RD, LD The University of Akron Nutrition Center [email_address]

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