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8. What foods are in the grain group? Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products. Grains are divided into 2 subgroups, whole grains and refined grains . Whole grains contain the entire grain kernel -- the bran, germ, and endosperm. Examples include: whole-wheat flour bulgur (cracked wheat) oatmeal whole cornmeal brown rice Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products are: white flour degermed cornmeal white bread white rice Most refined grains are enriched . This means certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing. Fiber is not added back to enriched grains. Check the ingredient list on refined grain products to make sure that the word “enriched” is included in the grain name. Some food products are made from mixtures of whole grains and refined grains.

9. What foods are in the vegetable group? Any vegetable or 100% vegetable juice counts as a member of the vegetable group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed. Vegetables are organized into 5 subgroups, based on their nutrient content. Some commonly eaten vegetables in each subgroup are: Dark green vegetables bok choy broccoli collard greens dark green leafy lettuce kale mesclun mustard greens romaine lettuce spinach turnip greens watercress Orange vegetables acorn squash butternut squash carrots hubbard squash pumpkin sweetpotatoes Starchy vegetables corn green peas lima beans (green) potatoes Dry beans and peas black beans black-eyed peas garbanzo beans (chickpeas) kidney beans lentils lima beans (mature) navy beans pinto beans soy beans split peas tofu (bean curd made from soybeans) white beans Other vegetables artichokes asparagus bean sprouts beets Brussels sprouts cabbage cauliflower celery cucumbers eggplant green beans green or red peppers iceberg (head) lettuce mushrooms okra onions parsnips tomatoes tomato juice vegetable juice turnips wax beans zucchini

10. What foods are in the fruit group? Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed. Some commonly eaten fruits are: Apples Apricots Avocado Bananas Berries: strawberries blueberries raspberries Cherries Grapefruit Grapes Kiwi fruit Lemons Limes Mangoes Melons: cantaloupe honeydew watermelon Mixed fruits: fruit cocktail Nectarines Oranges Peaches Pears Papaya Pineapple Plums Prunes Raisins Tangerines 100% Fruit juice: orange apple grape grapefruit

11. What foods are included in the milk, yogurt, and cheese (milk) group? All fluid milk products and many foods made from milk are considered part of this food group. Foods made from milk that retain their calcium content are part of the group, while foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Most milk group choices should be fat-free or low-fat. Some commonly eaten choices in the milk, yogurt, and cheese group are: Milk All fluid milk: fat-free (skim) low fat (1%) reduced fat (2%) whole milk flavored milks: chocolate strawberry lactose reduced milks lactose free milks Milk-based desserts Puddings made with milk ice milk frozen yogurt ice cream Cheese Hard natural cheeses: cheddar mozzarella Swiss parmesan soft cheeses ricotta cottage cheese processed cheeses American Yogurt* All yogurt Fat-free low fat reduced fat whole milk yogurt

12. What foods are included in the meat, poultry, fish, dry beans, eggs, and nuts (meat & beans) group? All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered part of this group. Dry beans and peas are part of this group as well as the vegetable group. Most meat and poultry choices should be lean or low-fat. Fish, nuts, and seeds contain healthy oils, so choose these foods frequently instead of meat or poultry. Some commonly eaten choices in the Meat and Beans group, with selection tips, are: Meats* Lean cuts of : beef ham lamb pork veal Game meats: bison rabbit venison Lean ground meats: beef pork lamb Lean luncheon meats Organ meats: liver giblets Nuts & seeds* almonds cashews hazelnuts (filberts) mixed nuts peanuts peanut butter pecans pistachios pumpkin seeds sesame seeds sunflower seeds walnuts Fish* Finfish such as: catfish cod flounder haddock halibut herring mackerel pollock porgy salmon sea bass snapper swordfish trout tuna Shellfish such as: clams crab crayfish lobster mussels octopus oysters scallops squid (calamari) shrimp Canned fish such as: anchovies clams tuna sardines Poultry* chicken duck goose turkey ground chicken and turkey Eggs* chicken eggs duck eggs Dry beans and peas: black beans black-eyed peas chickpeas (garbanzo beans) falafel kidney beans lentils lima beans (mature) navy beans pinto beans soy beans split peas tofu (bean curd made from soy beans) white beans bean burgers: garden burgers veggie burgers * Selection Tips Choose lean or low-fat meat and poultry. If higher fat choices are made, such as regular ground beef (75 to 80% lean) or chicken with skin, the fat in the product counts as part of the discretionary calorie allowance. . If solid fat is added in cooking, such as frying chicken in shortening or frying eggs in butter or stick margarine, this also counts as part of the discretionary calorie allowance. Select fish rich in omega-3 fatty acids, such as salmon, trout, and herring, more often Liver and other organ meats are high in cholesterol. Egg yolks are also high in cholesterol, but egg whites are cholesterol-free. Processed meats such as ham, sausage, frankfurters, and luncheon or deli meats have added sodium. Check the ingredient and Nutrition Facts label to help limit sodium intake. Fresh chicken, turkey, and pork that have been enhanced with a salt-containing solution also have added sodium. Check the product label for statements such as “self-basting” or “contains up to __% of __”, which mean that a sodium-containing solution has been added to the product. Sunflower seeds, almonds, and hazelnuts (filberts) are the richest sources of vitamin E in this food group. To help meet vitamin E recommendations, make these your nut and seed choices more often.

15. Pastry Chef Career Overview The career of a pastry chef entails a lot of creativity, organization and hectic work environments. The education needed for this career path can be found at culinary institutes or even simply through experience and the right connections. Duties and Responsibilities of a Pastry Chef A pastry chef works primarily in a kitchen setting, meaning that person must be organized, clean and have a strong work ethic. The ability to work well with others is also critical, as any cooking environment is going to involve other chefs in the same sometimes hectic workspace. The pastry chef is responsible for the final product of the pastries being baked and all of the prep work, sanitizing and the overall presentation of the pastry. Here are some duties from job postings listed on CareerBuilder.com: 'Assist with supervision and maintenance of day-to-day operations of pastry kitchen, including all preparation and production of pastry, bread and dessert items.' -- Ameristar Casinos 'Responsible for production of all pastry and bakery items, including confections, wedding cakes, breads and specialty items.' -- The Hermitage Hotel Job Requirements Formal training to become a pastry chef includes four or two-year degrees or certificates from community colleges, professional culinary institutes or independent cooking schools. Along with possessing a certain artistic flair, a pastry chef must be able to stand for hours at a time and have a high level of both mental and physical stamina. The high-paced nature of the job can be exhausting, so a pastry chef must be able to maintain focus and a superior level of hard work in this kind of setting. They must also be creative and flexible enough to change plans based on lack of ingredients, equipment malfunction or other unforeseen circumstances. These skills and attributes are highlighted in these job postings on Monster.com: 'Requires three years of restaurant or hotel experience baking fresh bread and high-end desserts.' -- Palm Springs General Hospital 'Monitors and ensures proper staffing levels, actively participates in teaching and development of all pastry chefs, including side by side training. Effectively communicates to management, ensuring overall quality of service and results.' -- The Cheesecake Factory Employment Outlook The amount of competition for pastry chefs is very high at the top end, where earnings can go as high as $65,000 a year (www.bls.gov). The median yearly salary for a pastry chef is around $35,000, and while pastry chefs are not in high demand, the specialized education, and the cost of that, keep those qualified candidates close to a job if they don't have one. Several culinary academies and colleges have ties directly with the industry, and that provides a strong connection and resource for their graduates. The ceiling for pastry chefs can be high, considering the amount of posh restaurants, resorts and casinos that employ top-end culinary workers, but getting those jobs is extremely competitive and would need several years of the right experience in order to apply. Finding that first job is a more manageable situation, though, and hard work through that and probably another job could lead to the high end of the industry.

16. What is Institutional Food Working? The field of institutional food working deals with preparing and serving food within institutional settings, such as prisons, hospitals and schools. Institutional cafeterias require a wide variety of workers to dish up large quantities of food, including cooks, servers, managers and cleaning staff. Educational requirements vary depending on the position, but several related degree programs are available. Students interested in management positions in institutional food service have several degree program options, including an Associate of Applied Science in Restaurant and Institutional Food Management. Programs related to institutional food preparation and service are less common, but interested individuals can pursue diploma and certificate programs in culinary arts, which include courses in food safety and kitchen sanitation. Individuals interested in becoming institutional cooks may benefit from an Associate of Applied Science in Culinary Arts. However, according to the U.S. Bureau of Labor Statistics, the majority of institutional food workers learn their trade through on-the-job training versus an educational program ( www.bls.gov ).

17. What is a Kitchen Assistant? Kitchen assistants work as part of a team under the supervision of a head chef, or head waiter, and can find themselves with a number of tasks from preparing food for chefs to unloading deliveries. Kitchen assistants can also work with equipment and prepare simple recipes. While there is no set educational pathway to becoming a kitchen assistant, some schools offer courses and certificate programs that cover the foundations of cooking and food preparation. These programs can also cover other aspects of the culinary industry including safety protocol, food safety, sanitation practices and proper food storage. Others make their way into careers as kitchen assistants through on the job training under the supervision of experienced chefs and kitchen staff. Careers in this field can be found in a number of places, such as restaurants, corporations, hospitals, universities or resorts.

18. What are Meat Cutting Professions? Meat cutters, or butchers, prepare meat for consumer purchase. The profession is learned through on-the-job training and often a 2-year apprenticeship is fulfilled. Over the first several days or weeks working, meat cutters will learn how to remove bones and trim and shape different cuts. At the more advanced level, they will learn how to carve whole carcasses, which can take several months to learn. Excellent customer service skills, basic math skills for weighing and pricing cuts, and knowledge of hygiene and proper use and care of tools and equipment are essential to this profession. Employment opportunities are available at meat processing plants, privately owned butcher shops, and grocery store meat departments. According the U.S. Bureau of Labor Statistics (www.bls.gov), the number of jobs in the food processing profession, which includes meat cutters, is expected to increase by 4% through 2018. There are also several programs in the U.S. that cover more specific elements of meat cutting and food safety. These range from several months to two years in length and can lead to employment with the USDA or other food processing organizations.

19. Duties and Responsibilities of a Professional Chef Professional chefs are more than just cooks. They are often thought of as artists who have chosen food as their mediums and their goal is to create nutritious, delicious and aesthetically pleasing arrangements of ingredients. Most chefs develop a personal style based upon their preferred style of cooking, regional influences and available ingredients. Many modern chefs practice what is known as 'fusion' cooking, combining ingredients and cooking styles of two or more types of cooking to create new, unique flavors. Examples of fusion cooking include California style, Pan-Asian and Mexican-Italian. Professional chefs are generally trained at culinary institutes, although some colleges and universities offer bachelor's or associate's degree programs in the culinary arts.

20. Restaurant Management and Catering Restaurants operate just like businesses in other industries. Their primary goal is to provide a service and produce a profit. This can be very difficult, however. Restaurants and catering services face the same logistical and customer service challenges of other businesses, but with the added challenges associated with food service and the culinary industry. Restaurant management and catering professionals generally have a background in culinary arts, although many professionals are opting for an associate's, bachelor's or even master's degree in business management. These professionals are responsible for ensuring that a restaurant or catering service is run professionally, safely and efficiently, as well as for resolving customer service issues. Salaries in the field can be varied and depend highly upon customer satisfaction and overall profitability.

21. Restaurant Service and Management Restaurant service is one of the most common first jobs for young people. While it can be an excellent way to earn spending money during high school or college, restaurant service careers can also act as a stepping stone to positions in restaurant management. In addition to degree programs in business management or culinary training, hands-on experience in a restaurant setting can be the best training for a prospective restaurant manager. Like most careers in the culinary industry, servers and managers must be excellent customer service representatives in addition to their many other duties. Most restaurant employees work long hours, often during evenings and weekends. This hard work can be rewarded through promotions and other advancement opportunities. Starting salaries can be low, but are often supplemented through gratuities, offering an excellent incentive to employees to always put their best foot forward.