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hw499 Unit 4 Assignment Campbell A

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Nutrition and Wellness

Introduction
Unit 4 Assignment
Ashley Campbell
Purdue University Global
HW499 Bachelor’s Capstone in Health and Wellness
Mark Maule
March 28, 2024
Nutrition and Wellness Introduction

• How often do you consume home cooked


meals?

• Do those meals contain a variety of foods?

• i.e. carbohydrates, fats and proteins

• What obstacles stop you from cooking more


often?
• Time, ability, cost of groceries

• Would you like to learn about how to simplify


setting up a meal plan?
Cooking Skills
• There are many methods to cook but a few easy ones include
• Baking

• 1 pan meals

• Braising/Slow Cooking

• Tenderizes any protein source

• Frying

• Fast cooking time

• Stir-fry

• Utilize any ingredients on hand


Benefits
• Saving Money
• Using seasonal produce

• Increased Cooking Variation


• Preparing new foods in each of the methods previously covered to determine a
preferred method to build confidence in preparation

• Decreased Meal Repetition


• The variety of food available seasonally is only limited by the creativity of the
individual cooking
• Utilize a variety of spices to fit a themed meal

• i.e. italian herbs, chipotle powder, ground ginger, curry powder


Risks
• Foodborne Illness
• Cooking protein sources to correct internal temperatures
• Using clean utensils
• Storing food below 40 degrees Fahrenheit
• (USDA, 2022)
• Cross-Contamination
• Prepare foods in a particular order, raw meats should never be in direct
contact with other surfaces where fresh produce is prepared
• Food Allergens
• There are 9 potential food allergy related foods that cannot be prepared
of cooked in the same direct area, dairy, eggs, fish, shellfish, nuts,
peanuts, wheat, soy and sesame
• (Department of Public Health, 2022)
Community Impacts
• Community Supported Agriculture

• Supports local farms

• Provides local foods

• Cuts down on food costs

• Accepted by SNAP program

• Weekly markets

• Potential delivery options


Target Audience
• Young Adults 18 to 24 years old
• Stressful transition
• Working
• Going to college
• Surviving on ramen
• Changing the Trend
• Hosting free cooking classes that include dinner
• Demonstrating that healthy foods can be prepared quickly
• Offering a variety of foods prepared in different styles
Questions?
• email me at [email protected]
References
• Community Supported Agriculture. (n.d.). Community Supported Agriculture. Community Supported Agriculture | National
Agricultural Library. https://www.nal.usda.gov/farms-and-agricultural-production-systems/community-supported-agriculture

• Department of Public Health. (2022, December 16). Food Safety Program.


https://www.cdph.ca.gov/Programs/CEH/DFDCS/Pages/FDBPrograms/FoodSafetyProgram.aspx

• Panoff, L. (2019, July 4). Meat temperature guide: Beef, steak, pork, chicken, and more. Healthline.
https://www.healthline.com/nutrition/meat-temperature#temperature-guide

• Rodriguez, M. (2024). Transforming Nutrient-Dense Foods Into Exceptional Meals. Msmc.com.


https://www.msmc.com/transforming-nutrient-dense-foods-into-exceptional-meals/

• SNAP. (n.d.). Seasonal produce guide. SNAP Education Connection. https://snaped.fns.usda.gov/resources/nutrition-


education-materials/seasonal-produce-guide

• USDA. (2022, September). Food Safety and Inspection Service. Food Safety Education Month: Preventing Cross-Contamination
| Food Safety and Inspection Service. https://www.fsis.usda.gov/news-events/events-meetings/food-safety-education-
month-preventing-cross-contamination
Handout Week 1
• All Year
• Apples, Bananas, Carrots, Celery, Garlic, Herbs, Onion
• Seasonal Foods
• Spring & Summer
• Apricots, Avocados, Berries, Cantaloupe, Cherries, Corn, Cucumbers,
Eggplant, Honeydew Melon, Lemon, Lime, Mango, Okra, Peaches,
Plums, Summer Squash, Tomatillos, Watermelon, Zucchini
• Fall & Winter
• Beets, Brussel Sprouts, Cabbage, Cauliflower, Collard greens,
Cranberries, Ginger, Grapes, Grapefruit, Kale, Mushrooms, Parsnips,
Pears, Pineapple, Pomegranate, Potatoes, Pumpkin, Radish, Sweet
Potato, Swiss Chard, Turnips, Winter Squash
Handout Week 2
• Meat Temperature Cooking Guide
• Chicken
• Minimum Safe Temperature is 165 degrees Fahrenheit
• Pork
• Minimum Safe Temperature is 145 degrees Fahrenheit
• Beef
• Minimum Safe Temperature is 145 degrees Fahrenheit
• Lamb
• Minimum Safe Temperature is 145 degrees Fahrenheit
• Venison
• Minimum Safe Temperature is 145 degrees Fahrenheit
• All Ground Meats
• Minimum Safe Temperature is 160 degrees Fahrenheit
• (Panoff, 2019)
Handout Week 3
• Nutrient Dense Foods
• Vegetables--examples broccoli, cabbage, collards greens, kale, spinach
• Nuts--examples almonds, cashews, walnuts
• Seeds--examples flaxseeds, pumpkin seeds, sunflower seeds, sesame seeds
• Beans--examples, black beans, cannellini beans, chickpeas, pinto beans
• Whole Grains--examples barley, buckwheat, oatmeal, quinoa
• Low-Fat Dairy--examples cheese, milk, yogurt
• Fish--examples of fatty fish, Salmon
• Lean Meats--chicken breast, sirloin steaks
• Eggs--Limit 4 whole eggs per week
• Fermented Foods--examples kimchi, kombucha, sauerkraut
• Herbs--examples basil, garlic, oregano, rosemary, thyme
• Oils--examples avocado, olive oil
• (Rodriguez, 2024)

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