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During each year, members may choose several Food and Nutrition Knowledge and Skill goals. Do not be afraid to challenge yourself! You can do it!
Food and Nutrition Knowledge and Skills
|Item #||Beginner Level Food and Nutrition Knowledge or Skill Goals (1-2 years in project)|
|FN-1||Name the basic food groups in the Food Pyramid. Identify standard serving amounts and the|
number of daily servings needed from each of the groups.
|FN-2||Name 4 nutrients and describe the main functions of each in the human body. Name three good|
food sources of each nutrient.
|FN-3||Describe how to measure your own fitness level and identify at least four fitness activities you|
|FN-4||Explain why it is important to eat breakfast; plan and prepare a simple breakfast menu.|
|FN-5||Demonstrate how to measure liquid and dry ingredients correctly.|
|FN-6||Demonstrate how to use a sharp knife safely for cutting and chopping.|
|FN-7||Name ten common cooking utensils found in the kitchen.|
|FN-8||Demonstrate how to safely use the oven, stove top, and microwave oven.|
|FN-9||Prepare at least three nutritious snacks.|
|FN-10||Describe at least two ways to conserve energy when cooking.|
|FN-11||Plan and prepare a simple balanced menu for your family and share your menu with your project|
|FN-12||Identify the main information on a food label; state the major ingredient in the food product using|
the ingredient listing on a food label.
|FN-13||Demonstrate how to present an attractive meal and set a table properly for breakfast, lunch, and|
|FN-14||Describe what is meant by the term “balanced diet.”|
|FN-15||Demonstrate how to read and use a recipe.|
|FN-16||Demonstrate how to properly prepare yourself for food preparation.|
|Item #||Intermediate Level Food and Nutrition Knowledge or Skill Goals (3-5 years in project)|
|FN-17||Keep a good record of all you have eaten for three days. Check to see if you have eaten the|
recommended number of servings from each food group in the Food Pyramid for the three days.
Discuss any changes you should make in your diet.
|FN-18||Name at least four foods high in sodium, four foods high in fat, and four foods high in sugar. Name|
lower sodium/fat/sugar alternatives for these foods.
|FN-19||State the function of each of the following nutrients in the body and be able to name four food|
sources for each: Calcium, Iron, Protein, Vitamins A, B, C.
|FN-20||List the pros and cons of taking a vitamin mineral supplement.|
|FN-21||Describe the role of fiber in the digestive tract and name four good food sources.|
|FN-22||List three basic rules for keeping food safe to eat. Describe the classic symptoms of food|
|FN-23||Prepare vegetables by steaming, stir-frying, microwave preparation, baking. Compare time of|
preparations, ease of cooking, effect on color and flavor.
|FN-24||Display something you have created in your project at least once outside of your project group.|
|FN-25||Discuss two different types of vegetarian diets. Plan a day’s menu, following the Food Pyramid,|
for a vegetarian eating plan. Prepare a balanced vegetarian menu that includes no animal products.
|FN-26||Visit someone who is an expert in some field of food and nutrition. Find out about the necessary|
educational background and job responsibilities by interviewing the professional.
|FN-27||Set up a personal physical fitness plan and keep track of your exercise and fitness over a two month|
|FN-28||Try at least four new recipes for foods you have never tried before, including whole grains, fresh|
vegetables, and dried beans.
|FN-29||Compare the cost of making an item from scratch with the cost of buying it ready-made or in|
prepared mix packages.
|FN-30||Help someone else by sharing your knowledge or by giving away a product from your project to|
show positive citizenship.
|FN-31||Demonstrate how to multiply or half recipes.|
|FN-32||Prepare a nutrition skit to share with younger members.|
|FN-33||Create food from your own ethnic background to share with your club.|
|FN-34||Plan a children’s theme party including food, decorations, games, etc.|
|FN-35||Demonstrate proper table etiquette.|
|Item #||Advanced Level Food and Nutrition Knowledge or Skill Goals (6+ years in project)|
|FN-36||Explain or describe three diseases or health conditions and their treatment or prevention using|
|FN-37||Explain or describe three diseases or health conditions and their treatment or prevention using|
|FN-37||Keep a personal reference library of literature that will be helpful in your project.|
|FN-38||Use your imagination to create a brand new food product. Design a package for the product,|
including the information for a food label.
|FN-39||Develop an advertising and promotional campaign for this new product. How will you create an|
interest in and demand for the new product?
|FN-40||Contact a local, state, or national association related to your project. Explain to your project group|
what this association has to offer it’s members or other interested individuals.
|FN-41||Describe, in detail, five ways to save money on your family food bill.|
|FN-42||Create a personal recipe file of at lest fifty recipes you have prepared, including breads, main|
dishes, salads, vegetables, foods, desserts, pasta, rice dishes, and appetizers.
|FN-43||Set up a display or demonstration of your project at Presentation Day, Fairs, or other events.|
|FN-44||Alone or with your group, select a nutrition topic you would like to know more about, research this|
topic, and share this information with others in two of the following ways: Bulletin board display,
judging kit, written pamphlet, poster, news article, radio spot, club/group discussions.
|FN-45||Compare a brown bag lunch from home, a school lunch, and a fast-food lunch with respect to cost,|
preparation time, and calories.
|FN-46||Using a prepared list, shop for a meal for your family. Figure out approximately how much the meal costs per person, and prepare the meal.|
|FN-47||Report the history of one aspect of your project.|
|FN-48||Visit an individual at work in some aspect of the food industry. Discuss at least five new things|
|FN-49||Plan a party for your peers. What are the different costs associated with planning the event?|
|FN-50||Plan your family menu for a week. Prepare a shopping list. Do the shopping and reflect on the cost.|
|FN-51||Plan, shop, and cook a complete dinner for your family.|
|FN-52||Create a dish with your favorite ingredients.|
|FN-53||Prepare a multi-cultural feast with your club.|
If the above skills have all been accomplished, develop some of our won. You may also choose any special skill not listed above.
Personal Development Activities
During each year, members may also choose several personal development goals. Do not be afraid to challenge yourself!
|Item #||Personal Development Activity|
|PD-1||Participate in a community service project (such as a food drive, community clean up, etc.).|
|PD-2||Participate in a community pride project (such as a parade or community day).|
|PD-3||Participate in Public Presentations.|
|PD-4||Help prepare a display or booth relating to your project area or club activities.|
|PD-5||Serve as a member of a club committee.|
|PD-6||Attend 4-H camp.|
|PD-7||Participate in a foods event..|
|PD-8||Assist at a 4-H event for your project area.|
|PD-9||Serve as a host for a 4-H meeting, making sure everyone feels welcome. meeting.|
|PD-10||Help plan a fun activity for your club.|
|PD-11||Help with club/county 4-H fund raisers.|
|PD-12||Prepare healthy refreshments for a club meeting.|
|PD-13||Write a newspaper story for your club about an event you have participated in.|
|PD-14||Serve as chairperson for a club committee.|
|PD-15||Arrange for a speaker to talk to your club.|
|PD-16||Assist younger members with club project work.|
|PD-17||Make arrangements for your club to go on a field trip.|
|PD-18||Write a newspaper story for your club about an event you have participated in.|
|PD-19||Assist a younger member in preparing a public presentation.|
|PD-20||Become a Food and Fitness Ambassador.|
|PD-21||Attend Citizenship Washington Focus.|
|PD-22||Attend National 4-H Congress.|
|PD-23||Attend National 4-H Congress.|
If the above activities have all been accomplished, develop some of your own. You may also choose any special activities not listed above.
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