South Dakota 4-H Special Foods Handbook - South Dakota 4-H Special Foods Committee, chaired by Sonia Mack, Jodi Loehrer, and Laura Alexander ...
←
→
Page content transcription
If your browser does not render page correctly, please read the page content below
South Dakota 4-H
Special Foods Handbook
South Dakota 4-H Special Foods Committee,
chaired by Sonia Mack, Jodi Loehrer, and Laura Alexander
Revised March 2019Contents
Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1
Objectives and Rules
Goals & Objectives . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
General Contest Rules . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2-4
Beginners . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4-5
Juniors . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5-8
Seniors . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8-11
Selecting the Recipe
Selecting the Recipe . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12
Menu Planning . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12-13
Menu Writing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13-14
Garnishes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14
Setting the Table
Place Settings . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15
Place Setting Tips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15
Centerpieces . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15-16
Beverage-ware . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16
Serving Dishes and Utensils . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16
Basic Place Setting . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17
Breakfast . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18
Dinner/Lunch . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19
Snack . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20
Glossary of Place Setting Utensils . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21-22
Preparing the Cook
The Cook . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23-24
Measure Up! . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24
What About Measuring? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25
Nutrition Knowledge . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25
Food Safety . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25-29
Food Safety and Raw Milk . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30
Resource Materials
Serving Size Guide Update . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31-35
Kitchen Staples (Weight & Volume) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36
Food Groups – Daily Recommendations . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37
Learning the Language . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 384-H & Youth
S O U T H DA KOTA S TAT E UN I V ER S I T Y ®
M A R C H 2 019
S D SU E X T EN S I O N
South Dakota 4-H Special Foods Handbook
Introduction
The 4-H Special Foods Handbook is a guide for South Dakota 4-H members who will be participating in the
county and state Special Foods Contests . The information has been organized to assist in learning about foods
and nutrition, as well as the rules for the Special Foods Contest . The handbook will help as members prepare for
the comprehensive Youth-in-Action event .
We hope you find this information helpful in your Special Foods project . Good Luck!
Sincerely,
The State Fair Youth in Action Committee
Acknowledgments
Special Foods Committee:
Jodi Loehrer, SDSU Extension 4-H Youth Program Advisor, Codington
Sonia Mack, SDSU Extension 4-H Youth Program Advisor, Brookings
Laura Alexander, SDSU Extension 4-H Youth Program Advisor, Brule and Lyman
Susan Vander Wal, 4-H Volunteer, Brookings County
Janet Lingle, Adminstrative Assistant, Union
Bobbi Shultz, 4-H Volunteer, Brookings County
Lynnette Moes, 4-H Volunteer, Codington County
Find contest forms at: https://extension .sdstate .edu/south-dakota-4-h/competitions-state-fair .
Page 1
© 2019, South Dakota Board of RegentsObjectives & Rules
Goal and Objectives Food Safety & Sanitation Objectives
4-H’ers will learn to provide meals and healthy • To observe personal hygiene habits .
snacks that satisfy aesthetic, psychological, • To be able to discuss and implement general
nutritional, and individual needs by choosing and and routine kitchen practices .
preparing a recipe from any one of the five food • To discuss and implement recommendations
groups . for avoiding bacterial hazards when purchasing,
storing, thawing, cooking, and serving food .
Nutritional Objectives
• To know Choose My Plate (USDA) food groups Food Principles Objectives
and amount/number of servings needed for • To discuss the food principles and preparation
one’s own age and activity level . techniques applied in the recipe .
• To prepare foods that meet basic nutrient needs • To evaluate the finished product based on eye
of the body . appeal, flavor, texture, and taste .
• To be able to list and discuss the functions
of the six major nutrients present in the food General Contest Rules
Contestants may choose to make a recipe from any
groups and specifically those found in the food
one of the five food groups from MyPlate .
prepared and the menu .
• To recognize and categorize foods in the recipe One serving of the recipe must provide at least
into the food groups . one serving from the food group in which it was
• To be able to discuss key nutrients present entered . For example, if a casserole is entered in
in the food prepared and the body’s need for the dairy group, it could contain 1 cup of milk or 2
these nutrients . oz . processed cheese or a combination of foods
Menu Planning Objectives (e .g ., 1/2 cup milk and 3/4 oz . natural cheese) per
• To demonstrate how to increase interest in a serving .
meal by varying color, shape and form of menu The use of food safe gloves are strongly
items . encouraged when working with raw meat products .
• To demonstrate how contrasts in a menu’s
flavors, temperatures and textures contribute to Bacon is not an acceptable protein .
its total quality .
Appearance
• To use the menu chosen to establish
Contestants should be poised and well groomed;
preparation methods and equipment use
wear clean clothing, closed toe shoes and a full
patterns .
apron . Hair should be away from the face using a
Aesthetics Objectives scarf, ribbon, rubber band, hairnet, cap, etc . Clean
• To coordinate an attractive and aesthetically hands are important!
pleasing place setting based on the menu .
Recipes
• To demonstrate the importance of arrangement
Recipes should provide a serving from the MyPlate
and garnishing in overall appearance of the
Food Group in which they are entered . Use the
recipe being served .
Special Foods Worksheets (found in the contestant
Time Management Objectives packet) and Serving Size Guide (starting on page
To identify and implement time management 31) to determine if the recipe is eligible for the
strategies that allow youth to prepare a recipe, contest .
complete a place setting, and interview with the
Nutritious drinks are acceptable recipes in the
nutrition judge within 90 minutes . Cell phones are
Beginner Division Only .
not a permitted timer .
The recipe should provide 2 - 6 servings .
Page 2
© 2019, South Dakota Board of RegentsRecipes must be on a 3 x 5-inch or 4 x 6-inch • Enter your age, sex, weight (in pounds),
recipe card . Two copies are required with name, height (feet & inches), and select a physical
county, and menu occasion in the upper right hand activity level from the dropdown list; then click
corner . One copy is for your place setting, and one ‘Calculate Food Plan’
copy is to work from . • Scroll down the page to find the calorie level
suggested for your age group to obtain your
Technique MyPlate Daily Checklist .
Contestants must bring all supplies needed • View as PDF and print your MyPlate Daily
to prepare and serve the recipe selected . This Checklist (see below) .
includes ingredients, cooking utensils, serving
utensils, and everything needed for a place setting .
United States Department of Agriculture
MyPlate Daily Checklist
Find your Healthy Eating Style
Three ingredients must be measured during the
Everything you eat and drink matters. Find your healthy eating style that reflects your preferences, culture, traditions,
and budget—and maintain it for a lifetime! The right mix can help you be healthier now and into the future. The key is
choosing a variety of foods and beverages from each food group—and making sure that each choice is limited in
saturated fat, sodium, and added sugars. Start with small changes—“MyWins”—to make healthier choices you can enjoy.
contest . A maximum of two ingredients may be
Food Group Amounts for 2,000 Calories a Day
Fruits Vegetables Grains Protein Dairy
pre-cooked or pre-measured prior to the contest . 2 cups
Focus on whole fruits
2 1/2 cups
Vary your veggies
6 ounces
Make half your grains
5 1/2 ounces
Vary your protein
3 cups
Move to low-fat or
All other preparation needs to be done at the
whole grains routine fat-free milk or yogurt
Focus on whole fruits that Choose a variety of colorful Find whole-grain foods by Mix up your protein foods Choose fat-free milk, yogurt,
are fresh, frozen, canned, or fresh, frozen, and canned reading the Nutrition Facts to include seafood, beans and soy beverages (soy milk)
dried. vegetables—make sure to label and ingredients list. and peas, unsalted nuts and to cut back on your saturated
include dark green, red, and seeds, soy products, eggs, fat.
orange choices. and lean meats and poultry.
contest . Limit Drink and eat less sodium, saturated fat, and added sugars. Limit:
• Sodium to less than 2,200 milligrams a day.
• Saturated fat to 22 grams a day.
• Added sugars to 50 grams a day.
Be active your way: Children 6 to 17 years old should move at least 60 minutes every day.
Use SuperTracker to create a personal plan based on your age, sex, height, weight, and physical activity level.
SuperTracker.usda.gov
Contestants need to:
1 . Use correct measuring, mixing, and preparation • Include MyPlate Daily Checklist with other
techniques of the product and know why; contestant forms . Be sure to include name,
2 . Know food safety involved in food preparation age, physical activity level (in minutes/day) and
techniques (time, temperature, and personal county on the print out .
sanitation);
3 . Name the five foods groups from MyPlate; The Special Foods Worksheets (recipe worksheet,
4 . Know the six basic nutrients; serving size worksheet, menu worksheet, and
5 . Know the main vitamins and minerals and those customized MyPlate Daily Checklist printout)
present in the ingredients used in their recipe . need to be filled out by the contestant prior to the
contest . If the contestant goes to the State Fair, the
Menus should be categorized according to the worksheets must be sent to your county extension
occasion, which includes: family, guest, party, office prior to the State Fair deadline . Documents
holiday, picnic, or formal meal . A snack menu is an can be downloaded from the SDSU Extension
option for the beginner division . List the occasion website at https://extension .sdstate .edu/south-
on the menu worksheet and recipe card (3x5 or dakota-4-h/competitions-state-fair .
4x6-inch) .
Place Setting
Required Worksheets/Paperwork Contestants will display a place setting that
All contestants must have a written menu . Menu coordinates with the recipe and menu chosen . All
requirements for each age division are listed under dishes and utensils needed to consume the foods
the nutrition section of Menu Planning on pages in the menu should be included with the setting .
12-14 . Menus will be displayed at the place setting . A center piece is not required for beginners . If
Write your name, county, and menu occasion in the you do include a centerpiece, it will be judged .
upper right hand corner . Seniors need to provide Centerpieces are required for juniors and seniors .
the menu for the meal they are serving at the place See the Place Settings section for definition .
setting . An entire day menu is still necessary for
the senior menu worksheet . Awards
• Entries will be rated purple, blue, red and white .
Create a customized “MyPlate Daily Checklist” . To • The location for announcing state fair ribbon
create a customized plan: placings and awards will be listed in the posted
• Click on START at Get Your MyPlate Plan on schedule .
MyPlate Daily Checklist .
Page 3
© 2019, South Dakota Board of RegentsContestant Checklist Place Setting
• Customized MyPlate Daily Checklist printout Nutritious drinks should be served from a pitcher .
• Recipe worksheet The pitcher stays at the place setting so it should
• Menu worksheet coordinate with the dinnerware .
• Serving Size worksheet
Nutrition Knowledge for Beginners
Day of contest: Knowledge of good nutrition is important to help
• Two copies of recipe on index cards (3 x 5-inch you grow strong and healthy . A large part of
or 4 x 6-inch) the contest will focus on your understanding of
• One copy of menu on index card (3 x 5-inch or nutrition .
4 x 6-inch)
Listed below are the types of information you
• All equipment, utensils, and ingredients needed
should know for the contest if you are in the
to prepare the recipe
Beginner Age Division . You will talk about this
• One complete place setting
information with the nutrition judge .
Beginners
*Study the Choose MyPlate information presented
Eligibility
in this Handbook and your customized MyPlate
• Beginner contestants are 8-10 years old as of
Daily Checklist printout.
January 1 of the current year .
• Any 4-H member who participated at a county Choose MyPlate
level qualifying event is eligible to register for For the contest, you will need to name the five food
the State Special Foods Contest . Registration is groups from Choose MyPlate .
completed by the family through Fair Entry . 1 . Fruits
• Contestants who participated in the past are 2 . Vegetables
encouraged to try a recipe from a different food 3 . Protein
group . 4 . Dairy
5 . Grains
INGREDIENTS FROM
MY RECIPE THAT
GROUP NUTRIENT FOOD SOURCES
ARE GOOD SOURCES
OF THIS NUTRIENT
1 . Water Water, beverages and foods containing water
2 . Protein Meat, fish, poultry, milk, cheese, yogurt, dried beans/peas, peanut butter
and tofu
3 . Carbohydrates Breads/cereals, rice, pasta, fruits, vegetables, sugars and honey
4 . Fats Butter, margarine (including foods containing butter/margarine) whole milk,
meat, egg yolk, cheese, nuts and fried foods .
5 . Vitamins:
Vitamin A Liver, whole milk, some cheese, egg yolk, dark green leafy vegetables,
yellow fruits/vegetables and butter
Vitamin D Milk, exposure to sunlight and foods fortified with Vitamin D
Vitamin C Citrus fruits (oranges, grapefruit, lemons, etc .), tomatoes, cantaloupe,
cabbage, broccoli, kale and potatoes
6 . Minerals:
Calcium All forms of milk, cheese, yogurt, salmon with bones, clams or oysters,
shrimp, kale, collards, turnip greens and broccoli
Iron Red meats, fish, poultry, shellfish, eggs, legumes, iron-fortified cereals/
breads and dried fruits
Page 4
© 2019, South Dakota Board of Regents2015 Dietary Guidelines • Contestants who participated in the past are
From your customized MyPlate Daily Checklist, you encouraged to try a recipe from a different food
need to know: group .
• How many servings or the amount of food that
you need (for your age and physical activity Nutrition Knowledge for Juniors
level) each day from each food group . Knowledge of good nutrition is important to help
• The food group in which each of your recipe you grow strong and healthy . A large part of
ingredients fit . the contest will focus on your understanding of
nutrition .
Nutrients
A nutrient is something our bodies need to grow Listed below are the types of information you
properly . We get nutrients from the foods we should know for the contest if you are in the Junior
eat each day . Each nutrient does a special job in Age Division . You will talk about this information
our bodies to keep us healthy . For the contest, with the nutrition judge .
beginners will need to know the six main nutrients: *Study the Choose MyPlate information presented
water, protein, carbohydrates, fats, vitamins and in this Handbook and your customized MyPlate
minerals . Daily Checklist printout.
The table on page 4 lists the six nutrients and their Choose MyPlate
food sources . The column on the far right will help For the contest, you will need to name the five
you identify which ingredients in your recipe are food groups from Choose MyPlate and the number
sources of each nutrient . It is optional for you to fill of servings for each food group from your MyPlate
out this column; however, it is a good study tool . Daily Checklist .
Examples of General Questions Nutrition Judges 1 . Fruits
May Ask Beginners 2 . Vegetables
• Based on Choose My Plate, how much of your 3 . Protein
plate is fruit? Vegetables? 4 . Dairy
• Name two or more protein foods that you eat 5 . Grains
often . 2015 Dietary Guidelines
• What are the six nutrients? You also need to know the five key elements of
• How do you get Vitamin C each day or almost healthy eating patterns:
every day? Which foods and/or beverages? 1 . Follow a healthy eating pattern across lifespan .
• Calcium is important for building strong bones . – Consume a healthy eating pattern that
Name two or more foods that have a good includes all 5 food groups
supply of calcium . – All food and beverages choices matter
• Name some things that you should cut back on – Choose a healthy eating pattern at appropriate
or limit in your foods . calorie level for you
• From your MyPlate Daily Checklist, how many – Limit saturated fat, trans fat, added sugar and
servings from each food group do you need sodium
daily? 2 . Focus on variety, nutrient density and amount .
Juniors – Eat a variety of fruits and vegetables
Eligibility – Eat a variety of protein foods, including
• Junior contestants are 11-13 years old as of seafood, lean meats, poultry, eggs, nuts,
January 1 of the current year . legumes and seeds
• Any 4-H member who participated at a county – Make half your plate fruits and vegetables at
level qualifying event is eligible to register for each meal
the State Special Foods Contest . Registration is 3 . Limit calories from added sugars and saturated
completed by the family through Fair Entry . fats and reduce sodium intake .
Page 5
© 2019, South Dakota Board of Regents– Select fruit for dessert instead of other sugary their recipe (e .g ., Carbohydrates are needed
options for energy and oranges and pasta have
– Only eat high-fat and high-sugar foods such carbohydrates in them .)
as cookies, cakes, sausages, hotdogs and • The functions of specific vitamins and minerals
pizza occasionally (not daily) if present in the recipe (e .g ., Oranges contain
– Use spices instead of salt in recipes Vitamin C, which is needed for wound healing .
– Limit added sugars to less than 10% of Pasta contains B Vitamins, which help keep my
calories per day skin and hair healthy .)
– Limit saturated fats to less than 10% of • The table on the next page lists the six
calories per day nutrients, the function of each and the food
– Use Nutrition Facts Labels and ingredient lists sources . The column on the far right will help
4 . Shift to healthier food and beverage choices . you identify which ingredients in your recipe are
– Choose nutrient-dense foods sources of each nutrient . You are not required
– Choose 100% whole grain cereals, bread, rice to fill out this column; however, it is a good
and pasta often study tool .
– Drink no sugar-added beverages such as
Examples of General Questions Nutrition Judges
water instead of sugar-added options such as
May Ask Juniors
soda or juice
• Based on Choose My Plate, how much of your
– Choose low-fat and fat-free dairy
plate should be fruits? Vegetables? Protein
5 . Support healthy eating patterns for all .
foods?
– All individuals play an important role in
• Explain the five Dietary Guidelines for Healthy
supporting healthy eating and physical activity
Living .
choices .
• Name two or more protein foods that you eat
– Create settings where healthy choices are
often .
available and affordable to you and others in
• Describe some ways that you can achieve the
your community
Dietary Guidelines for Healthy Living .
From your customized MyPlate Daily Checklist, you • How do you get Vitamin C each day or almost
need to know: every day? Which foods and/or beverages?
• How many servings or the amount of food that • Calcium is important for building strong bones .
you need (for your age and physical activity Name some foods that have a good supply of
level) each day from each food group calcium .
• Which food group each of your recipe • Name some things that you should cut back on
ingredients fit or limit in your foods .
• What an appropriate serving size is from each • From your MyPlate Daily Checklist printout, how
food group many servings from each food group do you
need daily?
Nutrients
A nutrient is something our bodies need to grow
properly . We get nutrients from the foods we eat
daily . Each nutrient does a special job in our bodies
to keep us healthy .
For the contest, juniors need to know:
• The six main nutrients: water, protein,
carbohydrates, fats, vitamins and minerals
• The nutrients found in each ingredient . (e .g .,
Ingredients from my recipe that contain
carbohydrates are oranges and pasta .)
• At least one function of each nutrient in
Page 6
© 2019, South Dakota Board of RegentsFUNCTION IN THE BODY INGREDIENTS FROM MY
GROUP NUTRIENT (KNOW AT LEAST ONE FUNCTION FOOD SOURCES RECIPE THAT ARE GOOD
FOR THE CONTEST) SOURCES OF THIS NUTRIENT
1 . Water • Carries other nutrients like vitamins and • Water
minerals to cells in the body • Beverages
• Helps keep our body temperature at • Foods containing water
98 .6°F
2 . Protein • Build and repair muscles Meat, fish, poultry, milk, cheese,
• Provide calories (energy) for the body yogurt, dried beans/peas, peanut
butter and tofu
3 . Carbohydrates • Comes in three forms: Starch, Sugar • Starch: White/whole grain breads,
and Fiber . Foods with: rice, pasta /cereals, vegetables
• Starch and sugar provide calories • Sugars: Table sugar, fruits, milk,
(energy) for the body puddings, yogurt, honey
• Fiber helps your body eliminate waste • Fiber: Fruits, vegetables, whole
products grain breads/cereals, rice, pasta
4 . Fats • Provide calories (energy) for the body Butter, margarine (including foods
• Carry Vitamins A, D, E and K to our cells containing butter/margarine) whole
milk, meat, egg yolks, cheese, nuts
5 . Vitamins: Helps our body use other nutrients (protein, carbohydrates and fats)
Vitamin A Helps: Liver, whole milk, some cheese,
• Keep our skin healthy butter, egg yolk, dark green leafy
• Eyes adjust to dim light vegetables such as spinach, kale,
collard greens, etc ., deep yellow
fruits/vegetables such as sweet
potatoes, pumpkin and cantaloupe
Vitamin D Helps our body use calcium to build strong • Milk
bones and teeth • Exposure to sunlight
• Foods fortified with Vitamin D
Vitamin C Helps the body: Citrus fruits (oranges, grapefruit,
• Heal wounds lemons, etc .), pineapple, kiwi,
• Build strong bones, teeth and cells tomatoes, strawberries, cantaloupe,
cranberries, cabbage, broccoli,
cauliflower, kale, Brussels sprouts,
potatoes, peppers, spinach
Thiamin (B1) B Vitamins (thiamin, niacin riboflavin) help: • Whole grains
Riboflavin (B2) • Promote good appetite and digestion • Enriched breads/cereals
Niacin • Keep skin, eyes, tongue and nervous • Rice
system healthy • Pasta
Folic Acid Helps keep our blood healthy • Deep green leafy vegetables such
as spinach, mustard greens, etc .,
okra, asparagus, Brussels sprouts
• Citrus fruits such as oranges,
grapefruit, etc ., strawberries
• Enriched breads/cereals
• Beans such as kidney, black, etc .
• Sunflowers
6 . Minerals: • Needed for normal growth and development
• Help maintain the health of bones and blood
Calcium • Builds strong bones and teeth • Milk, cheese, yogurt, cottage
• Assists in the clotting of blood cheese, pudding made with milk
• Fortified orange juice and soy milk
• Tofu
• Canned fish with bones
Iron • Helps to make healthy red blood cells • Beef, pork, poultry, shellfish, eggs
• Carries oxygen to muscles • Lentils, beans such as black,
kidney, pinto, white
• Soybeans
• Iron-fortified cereals/breads
• Dried fruits
Page 7
© 2019, South Dakota Board of RegentsSeniors 2015 Dietary Guidelines
Eligibility You also need to know the five key elements of
• Senior contestants are 14-18 years old as of healthy eating patterns and one way to achieve
January 1 of the current year . each key element .
• Any 4-H member who participated at a county 1 . Follow a healthy eating pattern across lifespan .
level qualifying event is eligible to register for – Consume a healthy eating pattern that
the State Special Foods Contest . Registration is includes all 5 food groups
completed by the family through Fair Entry . – All food and beverage choices matter
• Contestants who participated in the past are – Choose a healthy eating pattern and
encouraged to try a recipe from a different food appropriate calorie level for you
group . – Limit saturated fat, trans fat, added sugar and
sodium
Nutrition Knowledge for Seniors 2 . Focus on variety, nutrient density and amount .
Knowledge of good nutrition is important to help – Eat a variety of fruits and vegetables
you grow strong and healthy . A large part of – Eat a variety of protein foods, including
the contest will focus on your understanding of seafood, lean meats, poultry, eggs, nuts,
nutrition . legumes and seeds
– Make half your plate fruits and vegetables at
Listed below are the types of information you
each meal
should know for the contest if you are in the Senior
3 . Limit calories from added sugars and saturated
Age Division . You will talk about this information
fats and reduce sodium intake .
with the nutrition judge .
– Select fruit for dessert instead of other sugary
For the contest, you will need to know the following options
Choose MyPlate and MyPlate Daily Checklist – Only eat high-fat and high-sugar foods such
information and strategies for implementing the as cookies, cakes, sausages, hotdogs and
Dietary Guidelines for Americans into your MyPlate pizza occasionally (not daily)
Daily Checklist . – Use spices instead of salt in recipes
– Limit added sugars to less than 10% of
Choose MyPlate calories per day
The names of the five food groups from Choose My – Limit saturated fats to less than 10% of
Plate: calories per day
1 . Fruits – Use Nutrition Facts Labels and ingredient lists
2 . Vegetables 4 . Shift to healthier food and beverage choices .
3 . Protein – Choose nutrient-dense foods
4 . Dairy – Choose 100% whole grain cereals, bread, rice
5 . Grains and pasta often
MyPlate Daily Checklist – Drink no sugar-added beverages such as
• How many servings or the amounts of food do water instead of sugar-added options such as
you need each day from each of the five food soda or juice
groups — for your age and physical activity – Choose low-fat and fat-free dairy
level? 5 . Support healthy eating patterns for all .
• What is an appropriate serving size for each – All individuals play an important role in
food group (e .g ., One serving of fruit is ½ cup supporting healthy eating and physical activity
canned or one cup raw . One serving of dairy is choices .
1 cup milk or 1 ounce hard cheese .)? – Create settings where healthy choices are
available and affordable to you and others in
your community
Page 8
© 2019, South Dakota Board of RegentsNutrients Examples of General Questions Nutrition Judges
A nutrient is something our bodies need to grow May Ask Seniors
properly . We get nutrients from the foods we eat • Based on Choose My Plate, how much of your
daily . Each nutrient does a special job in our bodies plate is fruits? Vegetables? Protein?
to keep us healthy . • Explain the five Dietary Guidelines for Healthy
Living .
For the contest, Seniors need to know: • Describe some ways that you can achieve the
• The six main nutrients: water, protein, Dietary Guidelines for Healthy Living .
carbohydrates, fats, vitamins and minerals • Name three or more protein foods that you eat
• The nutrients found in each ingredient . (e .g ., often .
Pasta is a carbohydrate source .) • Which foods do you eat for a source of iron in
• At least two functions of each nutrient in your daily diet?
their recipe (e .g ., Carbohydrates are needed • Calcium is important for building strong bones .
for energy and fiber aids in elimination; in my Name two or more foods that have a good
recipe oranges provide carbohydrates and fiber supply of calcium .
and pasta provides carbohydrates .) • Name the six nutrients and two functions of
• The functions of specific vitamins and minerals each .
only if it is present in your recipe (e .g ., Oranges • Name some things that you should cut back on
contain Vitamin C which is needed for wound or limit in your foods .
healing . Pasta contains B Vitamins which help • From your MyPlate Daily Checklist printout, how
keep my skin and hair healthy .) many servings from each food group do you
The tables on the following pages list the six need daily?
nutrients, the functions of each and the food
sources . The column on the far right will help
you identify which ingredients in your recipe are
sources of each nutrient . You are not required to fill
out this column; however, it is a good study tool .
Page 9
© 2019, South Dakota Board of RegentsFUNCTION IN THE BODY INGREDIENTS FROM MY
GROUP NUTRIENT (KNOW AT LEAST TWO FUNCTION FOOD SOURCES RECIPE THAT ARE GOOD
FOR THE CONTEST) SOURCES OF THIS NUTRIENT
1 . Water • Carries other nutrients like vitamins • Water
and minerals to cells in the body • Beverages
• Helps keep our body temperature • Foods containing water
at 98 .6°F
• Makes up 60 – 70% of one’s body
weight
2 . Protein • Build and repair muscles • Meat
• Provide calories (energy) for the • Fish
body • Poultry
• Are the building blocks of enzymes • Milk
and hormones . Hormones are • Cheese
responsible for regulating many • Yogurt
body functions (e .g ., growth, • Dried beans/peas
insulin) • Peanut butter
• Tofu
3 . Carbohydrates Comes in three forms: Starch, Sugar Starch:
and Fiber . Foods with: • White/whole grain bread, rice, pasta
• Starch and sugar provide calories and cereals, vegetables
(energy) for the body Sugars:
• Fiber helps your body eliminate • Table sugar, fruit, milk, pudding,
waste products . It is indigestible . yogurt, honey
Fiber is found in plant foods . Fiber:
Adequate fiber in the diet may help • Fruit, vegetables, whole grain bread /
people be at less risk for developing cereal, rice, pasta
heart disease and some forms of
cancer .
4 . Fats • Provide calories (energy) for the Butter, margarine (including foods
body containing butter/margarine) whole
• Carry Vitamins A, D, E and K to our milk, meat, egg yolk, cheese, nuts
cells
• Can be made by our bodies from
protein and carbohydrates
5 . Vitamins: Helps our body use other nutrients (protein, carbohydrates and fats)
Vitamin A Helps: Liver, whole milk, some cheese, butter,
• Keep our skin healthy egg yolk, dark green leafy vegetables
• Eyes adjust to dim light such as spinach, kale, collard greens
• Keep the lining of the mouth, nose, etc ., deep yellow fruits and /or
throat and digestive tract healthy vegetables such as sweet potatoes,
and resistant to infection pumpkin and cantaloupe
Vitamin D • Helps our body use calcium to build • Milk
strong bones and teeth • Exposure to sunlight
• Prevents rickets • Foods fortified with Vitamin D
Vitamin C Helps the body: Citrus fruits (oranges, grapefruit,
• Heal wounds lemons, etc .), pineapple, kiwi,
• Build strong bones, teeth and cells tomatoes, strawberries, cantaloupe,
• Hold cells together and strengthens cranberries, cabbage, broccoli,
the walls of blood vessels cauliflower, kale, Brussels sprouts,
potatoes, peppers, spinach
Thiamin (B1) B Vitamins (thiamin, niacin riboflavin) Whole grains, enriched breads/cereals,
Riboflavin (B2) help: rice and pasta
Niacin • Promote good appetite and
digestion
• Keep skin, eyes, tongue and
nervous system healthy
• Body cells obtain energy from food
Page 10
© 2019, South Dakota Board of RegentsFUNCTION IN THE BODY INGREDIENTS FROM MY
GROUP NUTRIENT (KNOW AT LEAST TWO FUNCTION FOOD SOURCES RECIPE THAT ARE GOOD
FOR THE CONTEST) SOURCES OF THIS NUTRIENT
5 Folic Acid Helps • Deep green leafy vegetables such as
(con’t) • Keep our blood healthy spinach, mustard greens, etc ., okra,
• Prevent certain birth defects asparagus, Brussels sprouts
• Citrus fruits such as oranges
grapefruit, etc .
• Strawberries
• Enriched breads/cereals
• Beans such as kidney, black, etc .
• Sunflowers
6 . Minerals: • Needed for normal growth and development
• Help maintain the health of bones and blood
Calcium • Builds strong bones and teeth • Milk, cheese, yogurt, cottage
• Assists in the clotting of blood cheese, pudding made with milk
• Fortified orange juice and soy milk
• Tofu
• Canned fish with bones
Iron Helps to: • Beef, pork, poultry
• Make healthy red blood cells • Shellfish
• Utilize energy • Eggs
• Carries oxygen to muscles • Lentils, beans such as black, kidney,
• Helps to utilize energy pinto and white
• Soybeans
• Iron-fortified cereals/breads
• Dried fruits
Page 11
© 2019, South Dakota Board of RegentsSelecting the Recipe
Selecting the Recipe Youth must prepare the food from the food group in
Contestants should select their recipe for a which you enter .
personal reason . It may be a favorite recipe for Example A hamburger bun cannot be entered in the
grain group unless you make the bun during
you, your family or friends . It may be a challenging the contest .
recipe that encourages you to try a new food . Example For a pasta dish or pasta casserole entered
Judges may ask contestants why they selected in the grain group, the contestant must cook
their recipe . the pasta at the event but does not have to
make the pasta from scratch .
Recipes must fall within one of the MyPlate
Experiment
food groups - fruit, vegetable, dairy, grain or
If you are practicing often for the contest, your
protein . A food that falls primarily into the fats,
family may get tired of your recipe . One way to
sweets, and/or alcohol group will not be accepted .
prevent this boredom is to experiment with your
Time recipe . Try different ingredients, such as spices . For
Youth have 90 minutes to complete the contest, example, if it is a fruit or vegetable dish try different
which includes: preparing the recipe, setting the combinations other than what it calls for in the
table and completing the nutrition interview . Plan original recipe . Who knows, you may come up with
accordingly . your own original recipe for the contest!
Preparation Menu Planning
Contestants need to measure a minimum of three Plan the menu around the recipe you have chosen
ingredients at the contest . To encourage a variety to make . Choose foods that will complement
of recipes, contestants may use a maximum of two your recipe based on the following suggestions .
ingredients that are pre-cooked, pre-measured or Beginners need to plan a one-meal menu or a snack
pre-cut and brought to the contest . If the recipe menu . Juniors need to plan a one-meal menu and
you are preparing will be served with another food seniors need to plan a one-day menu .
(for example, hamburger on a bun or a meat dish
Color
on rice), you are not required to prepare the entire
Mix colors . Be an artist with color! Since we “eat
menu .
with our eyes,” the selection of colorful food
Recipe combinations makes eating a greater pleasure .
One serving of your recipe must provide one In arranging foods on the plate, place foods of
serving from the MyPlate food group in which it contrasting color next to each other whenever
was entered . Several foods from one food group possible .
can be used in combination to achieve one full
Garnishes add appeal to food, but they should be
serving (for example, ½ cup milk and ¾ oz . of hard
simple as well as appropriate in flavor and color .
cheese equals one serving from dairy group and
They should also be edible, although you may
qualifies as one serving) .
choose not to eat them .
Use the Special Foods Recipe Worksheet
Flavor
(https://extension .sdstate .edu/south-dakota-4-h/
Combine flavors . Build “appetite appeal” as well as
competitions-state-fair) and the Serving Size Guide
“eye appeal” into your meals with flavor and flavor
(starting on page 31) to determine if your recipe will
combinations .
qualify for the contest .
Contrast is always good . Complement bland foods
The recipe should provide 2– 6 servings .
with tang and zip . Milk and mild flavors are best
served first, stronger ones later in the meal, with
sweets usually thought of as a suitable finale .
Page 12
© 2019, South Dakota Board of RegentsRely on flavor mates (foods made for each other) Occasion
such as pork with apples, bacon and eggs, peanut The menu you plan is for a certain occasion . It may
butter and jelly . be for a family, guest, party, holiday, picnic, snack
(beginner division only) or formal meal . Foods on
Some flavors can cover or hide other flavors . Meat, the menu should fit the occasion chosen .
for example, can be drowned in too much ketchup,
mustard, pickles, or onions . Be careful not to hide Nutrition
the flavor of your recipe . For beginner and junior contestants, the one meal
should include servings from four or more of the
Spice is nice, as are herbs, when used to enhance five basic food groups from Choose My Plate . A
flavors in food . However, a good cook uses them snack menu (for beginners only) should include
wisely . servings from two or more of the five basic food
Texture groups . Seniors one-day menu should include the
Contrast in texture is always good . It adds interest . number of servings from all five of the five food
Foods of all the same texture are monotonous, so groups from Choose My Plate . For all food groups,
consider contrast when planning . Some examples the one-day menu should reflect the number of
of texture are: servings from the customized Choose My Plate
CRISP CHEWY HARD SOFT
recommendations . Remember, these are based on
Lettuce Meats/ Fish Pretzels Puddings
your age and physical activity level .
Crackers Bagel Croutons Bananas
Menu Writing
Relishes Cheese Hard Roll Squash
Beginners Menu for one meal or a snack menu
Carrots Yogurt
Juniors Menu for one meal
Apple Mashed potatoes
Bacon
Seniors Menu for an entire day
Shapes and Sizes Although there is no right or wrong way to write a
Try to include combinations of different shapes menu, we ask that you follow these guidelines .
(square, round, triangular, rectangular or irregular) in
Capitalize all words except articles and
your menu . A meal is more appealing when foods
prepositions .
of different sizes, shapes, and proportions are
combined . Arrange food on the plate interestingly . The items in the menu should be grouped by
Place all foods well within the rim of the plate . courses, beginning with the first . The items would
be listed in order this way: appetizer, main course,
Temperature
fruit and/or vegetable, bread, dessert, beverage .
Always serve cold foods cold and hot foods hot .
For example:
Generally, lukewarm foods have lukewarm appeal .
Appetizer Chilled Tomato Juice
Temperature contrast is important, too . A good
Main Course Meat Loaf Cups
menu will include at least one hot food even in the Fruit and/or Veg Carrot Strips
summer . Crisp salads, chilled juices, and ice cream Grain Whole Wheat Toast or Rolls
make good contrasts for hot food . Dessert (Optional) Lemon Berry Frost
Beverage Iced Tea
Variety
Variety is the spice of life, so avoid repetition of
color, flavor, texture, shape, and temperature .
Meals are most interesting when a variety of foods
and flavors are offered both within the meal and
within the entire day .
Page 13
© 2019, South Dakota Board of RegentsWhen an item on the menu has a special Menus should be on 3 x 5-inch or 4 x 6-inch index
accompaniment, you may either place the main cards and on the menu worksheet for the contest .
item to the left and the accompanying item to the Be sure to include your name, county and menu
right, or you may center the main item and write occasion (family, guest, party, holiday, picnic, snack
the accompanying item underneath . For example: (beginner division only) or formal meal) in the
Braised Pork Chops Applesauce upper right hand corner .
or
Garnishes
Braised Pork Chops
Before we taste food, our eyes often “feast” upon
Applesauce
what is set before us . This helps to excite our
When two or more items accompany a dish, center appetite . Good cooks always invest a little extra
the former and space the latter on the same line to attention by using a garnish to make their recipe
the right and left, or write them on the line below . look special .
For example:
A garnish is any edible decoration added to a dish .
Melon Balls Fruit Dip Apple Slices
It can be placed on or around the dish . It can also
Melon Balls Pineapple Apple Slices be added to the individual serving . Garnishes can
Chunks Fruit Dip be as simple as a dash of paprika or as elaborate as
a food sculpture that garnishes the table .
The beverage appears as the last item of the course
with which it is served . Items such as butter, Variety and contrast in color, form, and texture are
cream, sugar or salad dressing are not written on important to remember when deciding on a garnish
menus unless they are particularly interesting or for your dish . Garnishes should be appropriate to
different . For example: Honey Butter, Poppy Seed the food with which they are served and should
Dressing, Red Currant Jelly, Fresh Herb Dressing harmonize in flavor .
Plan the spacing and arrangement of the items on Parsley is a typical garnish . But try to use your
the menu so that the written menu is symmetrical . imagination and come up with something unique .
Allow extra spacing between courses . This extra An ingredient from your recipe can be used in an
space is often omitted in menus printed in books, interesting way as a garnish .
magazines, and newspapers in order to save space .
Following is a menu for a meal of three courses . For the contest, the place setting with one serving
Melon Balls Fruit Dip Apple Slices of the recipe you prepared should be garnished .
Whole Wheat Wafer
The serving dish must have eye appeal and be well
Lean Broiled Sirloin Steak
presented . A garnish may add to the eye appeal
Baked Potatoes Sour Cream
and, therefore, you may choose to garnish the
Mixed Green Salad
serving dish but a separate garnish is not required .
Hot Rolls
Lemon Ice
Coffee Milk
Use descriptive terms that communicate
temperature, texture, color, or other special
characteristics of the food or method of
preparation .
Chilled Apple Cider
Cheddar Cheese Cubes Rye Chips
Ham-Rice-Mushroom Casserole
Zucchini
Crusty Rolls Whipped Butter
Page 14
© 2019, South Dakota Board of RegentsSetting the Table
Place Settings Do NOT place anything on top of the napkin .
A “cover” means everything used at each
If the glass will only half fit on the placemat, it is
individual’s place setting . The “cover” includes the
better to set it on the table (off the placemat) to
dinnerware, glasses/cups, flatware, tablecloth or
keep it level and avoid spills .
placemat, and napkin used at each individual place
setting . The recipe and menu you have chosen When placing silverware on the table, place as
influence the type of items you will use in your many of each item as needed to eat the meal . The
cover . general rule for the guest is to use the silverware
starting from the outside . In other words, if you had
Your place setting should complement the theme
three forks, you would use the one farthest to the
you are trying to achieve with the selected menu
left first . The last one to be used would be the one
and occasion .
closest to the plate .
The purpose of setting the table cover is to make
The salad fork is placed to the left of the dinner
the act of eating as easy as possible . Common
fork if the salad is served before the main dish . The
sense and courtesy dictate that place settings
salad fork is placed to the right of the dinner fork if
include whatever is necessary for eating a meal,
the salad is served with the main dish .
and that they be placed conveniently . It discourages
the display of non-essential utensils and dishes . For The cutting edge of the knife should always be laid
instance, if you are not serving coffee, you would toward the plate . Make sure it does not get tucked
not set a cup and saucer at the place setting . under the rim of the plate . You should be able to
pick the knife up without hitting the plate .
Place Setting Tips
(Refer to illustrations on pages 17 – 22) Be sure everything that you use to set the table is
When planning your place setting, remember the clean and free of water spots or fingerprints .
following:
Be sure the texture and color of the dinnerware,
You need to provide only the utensils that will be flatware, glassware, centerpiece, napkin, and
needed to eat the meal you have planned . But, placemat/tablecloth coordinate .
you may also decide to use all three basic pieces
— fork, knife and spoon . This depends on the You will have 22 inches to set the table . Make sure
individual preference of the contestant . your dishes comfortably fit this space .
The placemat should be even with the edge of the Your menu and recipe influence the table setting
table . If using a tablecloth, it should have an 8-12” you choose . See Basic Table Setting for examples
drop . of correct placement for items commonly used .
You may not need to use all the utensils listed to
Place all silverware and tableware one inch from serve your menu . These diagrams illustrate sample
the edge of the table . If your placemat is oval, menus and place settings . The examples show you
follow the curve of the mat . The lowest piece of where the eating utensils should be placed to make
silverware should be one inch from the edge . eating as easy as possible .
Try different folds with the napkin . If you use the Centerpieces
traditional fold/style, be sure the open corners of Centerpieces are another way to show your
the napkin are in the lower right hand corner . creativity . Beginners DO NOT have to bring a
centerpiece for this contest, but if you do include
A dinner napkin is 20”, 22” or 24” square . A
a centerpiece, it will be judged . Juniors and
luncheon napkin is 17” square and a tea napkin is
Seniors MUST HAVE a centerpiece with their table
12” square .
settings .
Page 15
© 2019, South Dakota Board of RegentsBasic Principles • Use a variety of textures, colors, lines,
• Simplicity is the key to beauty . Do not overdo it . shapes, and sizes in the centerpiece to make it
• Try unique items . Candles and flowers are good interesting .
options but also consider unusual items, such
as pinecones, fresh fruits/vegetables, or small Beverage-ware
decorative objects . Some type of beverage is usually served with the
• Be sure that items are not offensive where meal or snack . Therefore, at least one piece of
people are eating, such as very strong aromas . beverage-ware (glasses/cups) should be included in
Watch for bugs or other foreign matter when your table setting .
using natural objects . If you list more than one beverage on your menu
• Centerpieces can consist of more than one (for example, milk and fruit juice) then two
item, but all items should coordinate and not be appropriate glasses should be provided at the
too spread out . Remember that a centerpiece is setting . If only one beverage is listed on the menu,
viewed from all sides . The centerpiece should (water is assumed to be served if nothing is listed
be equally visible to all people seated at the on the menu for a beverage) then one piece of
table . beverage-ware should be included in the table
• When selecting a centerpiece it should act as setting .
a focal point tying your menu and place setting
together . A water glass may or may not be included at the
• Consider the height of the arrangement . Keep place setting in addition to other beverages listed
the view and conversation zones open . All on the menu . It is up to the host/hostess whether
guests should be in clear view of each other to an additional glass for water is placed at the
promote conversation . setting .
• Candles should be lit when they are used
Water does not need to be written on the menu . It
as a centerpiece; however, DO NOT LIGHT
may be written on the menu if a glass is provided .
CANDLES for the contest . Use an appropriate
height of candles so that when lit, they will not If you do not list coffee on your menu, you do not
interfere with the view of the guests . need to put a cup and saucer at your place setting .
• A mat of some kind is to be placed underneath
the centerpiece to “ground” it . This mat should Serving Dishes and Utensils
coordinate with the place setting . It could be Table presentation of the recipe prepared is
the same kind of placemat or napkin as the one important for a successful and pleasing meal .
used for the place setting . Matching or coordinating serving dishes and
utensils should be used for a unified look at the
Design Elements table .
• Keep the centerpiece in proportion to the size
of the table . Do not choose a centerpiece that Recipes that are prepared in blenders, fry pans,
is too large or too small for the table . If it is grills, etc . should be transferred to an appropriate
too large, it will overpower the space . If it is pitcher, serving dish, or plate .
too small, the centerpiece will seem lost and
Casserole-type recipes, salads, etc . may be
insignificant .
prepared and served in the same dish, if the dish
• Color is one of the most important
is also a serving dish . The preparation/serving dish
considerations . The centerpiece can help
should be appropriate for the menu item and blend
to draw the entire table setting together .
well with the other dishes used at the place setting .
Coordinate the colors in the centerpiece with
Serving dishes should be garnished and included
the colors in the place setting .
with the place setting .
• Select containers carefully . The container
should be in proportion to its contents or the
effectiveness of the arrangement may be lost .
Page 16
© 2019, South Dakota Board of RegentsBasic Table Setting
(May be used at any meal)
Your menu and recipe influence the number and type of dinnerware, flatware, and glasses/cups that you
choose for your place setting .
Unfolded Napkin Folded Napkin
Fold
Open edges
Fold
Grilled Reuben Sandwich
Dill Pickles
German Potato Salad
Milk
Open edges
Fold
Turkey Tetrazzini
Crisp Relishes
French Bread
Chocolate Pudding
Milk
Open edges
Page 17
© 2019, South Dakota Board of RegentsBreakfast
Your menu and recipe influence the number and type of dinnerware, flatware, and glasses/cups that you
choose for your place setting .
Tomato Juice
Toasted English Muffins
Sausage Links
Milk Coffee
Oatmeal Granola
with Fresh Strawberries
*Toast Orange Marmalade
Milk
*May use a separate bread plate or the
plate under the bowl.
Page 18
© 2019, South Dakota Board of RegentsDinner/Lunch
Your menu and recipe influence the number and type of dinnerware, flatware, and glasses/cups that you
choose for your place setting . In casual family settings, bread plates are often not needed .
Sweet & Sour Pork
Chow Mein Noodles
Asparagus-Lettuce Salad
Fan Tan Rolls
Milk Iced Tea
Raspberry Pie
(dessert served following the meal)
Tossed Green Salad
Lasagna
Skillet Zucchini
Garlic Bread
Fresh Fruit Compote
Cookies
Milk
(salad served before meal)
Beef Roll-Ups
Buttered Noodles
Green Peas w/ Mushrooms
Perfection Salad Crusty Rolls
Milk
Blueberry Cheesecake
(dessert served following the meal)
Page 19
© 2019, South Dakota Board of RegentsSnack Menu
Your menu and recipe influence the number and type of dinnerware, flatware, and glasses/cups that you
choose for your place setting .
Lemon Bread
Refreshing Orange Sipper
Whole Wheat Muffins
Whipped Strawberry Butter
Milk
Pizza Sandwiches
Strawberry-flavored Milk
Page 20
© 2019, South Dakota Board of RegentsGlossary of Table Setting Utensils
Dinner Fork Spoon
Salad Fork Knife
Dessert Fork Napkin
Page 21
© 2019, South Dakota Board of RegentsMilk Glass Juice/Water Glass Dinner Plate
Cup and Saucer
Salad Plate
Dessert Cup
Dessert Plate
Bread and Butter Plate
with Knife
Bowl
Page 22
© 2019, South Dakota Board of RegentsPreparing the Cook
The Cook Keep your work area orderly . Using trays or cookie
There are several techniques you will want to sheets will help with this . When you start, have
consider for the Special Foods Contest . The all of your necessary items on one tray to one
following are some suggestions . side . When you use the item and are done with it,
transfer it to a tray on the other side . This keeps
Appearance you working neatly and also prevents mistakes .
Avoid long, flowing sleeves that may come in When you are done, your beginning tray should be
contact with your food or be a fire hazard . empty . If it is not, you will know that you forgot
Wear an apron or some type of protection for something .
your clothing . Full-length aprons provide better Stay within your area . Do not overlap into the area
protection than short aprons that leave the chest that belongs to someone else . At the State Fair
unprotected . your work space will be a minimum of 36 inches .
Wear comfortable close-toed shoes . Avoid open- Practice at home in a limited work space . When
toe sandals, as they do not protect your feet . you are finished, make sure that your work area is
There are many things that can happen when you completely clean .
are cooking that could injure your feet, so protect To make it handy for yourself, tape a brown paper
them! bag to the edge of the counter where you are
Wear something on your head to pull back your working . This is handy for all garbage and when
hair such as a scarf, hair net, or cap . This is for you are done, you need to make only one trip to the
cleanliness purposes and keeps your hair from garbage can .
falling in the food . Be clean and well groomed . If you need to walk some distance to use the
Wash your hands before starting . Have a wet cloth stove or sink, be sure to walk carefully . Use dry
at your workstation to periodically wipe your hands . potholders to prevent burns . If you are draining
Be sure to wash your hands often while preparing something, be sure to carry something underneath
your food, especially after coughing, sneezing, or the item to catch all drips . Liquid on the floor is a
handling raw meats . hazard!
Attitude Watch the traffic flow . This prevents traffic jams
Relax and enjoy yourself . Smile and be friendly to and accidents .
the judges . The judges understand youth and any If you have things on the stove, turn the handles
suggestions they give are to help you learn and inward to avoid spills and burns .
improve your skills .
Use correct measuring techniques . BE SURE TO
Do your own work and be careful not to bother MEASURE AT LEAST THREE (3) INGREDIENTS
those around you . Many mistakes can be made in a DURING THE EVENT . The judges will want to see
recipe, so it is best to give all your attention to what if you can use the proper measuring techniques .
you are doing . Learn the difference between liquid and dry
Work Area: Organization, Neatness, and Safety measuring .
After you have set up your work area and are Be sure to use a cutting board if you are doing any
waiting to start, cover your equipment with clean cutting or chopping . Make sure to wash the cutting
towels . This keeps your area looking neat . Keep board thoroughly in between if you will be cutting
your area neat by cleaning up after yourself . To raw meat and then cutting another ingredient, or
make cleanup easier, you can cover your work area bring two (2) cutting boards . This is to prevent
with wax paper . cross-contamination . Hard plastic boards are
Page 23
© 2019, South Dakota Board of RegentsYou can also read
