Portland Observar Thursday, July 19.1979 Page 7 Shopping, cooking give attention to nutrition needs Who knows about good nutrition at your house? The best answer is— everyone. I f dad does this grocery shopping he needs the basics. Some­ times he does the cooking. And mother counts on his support at the table. Teens need to know at lunch or snack time. Certainly college kids and singles need to know. However, in most cases, mother is the leader, the prime mover, and the fount o f knowledge fo r n u tritio n in f o r ­ mation—the one that needs to know what food and how much is needed for good health. (dried beans, peas, lentils, whole grain or enriched breads and cereals). One o f the main problems o f a high protein diet is that it’ s usually also a high fat diet. Fats provide twice as many calorics as carbohy­ drates or protein. One gram o f fat equals 9 calories compared to 4 calories in one gram o f carbohydrate or protein. But don’ t oinit fat en­ tirely; it makes food taste better and some fats provide vitamins A, D and Recent studies show many o f us ate eating much more protein than we need—on the average, probably dou ble the R D A (Recommended Daily Allowances o f the Food and N utrition Board). R D A ’s are guides fo r o p tim u m n u tr itio n , not minimum nutrition. Ten, twelve and sixteen-ounce steaks are examples o f what most o f us don’ t need. What is needed is two four-ounce servings o f meat or meat substitutes. This can be a com bination o f animal protein (m eat, fish, p o u ltry , eggs, m ilk , cheese) A N D vegetable p ro te in E. We need carbohydrates to o — which come fro m fru its , vege­ tables, cereals, enriched breads and milk as well as sugar. Our muscles work most efficiently when burning carbohydrates and our brains burn nothing but a carbohydrate, glucose. Breads and Cereals are one o f the four basic food groups that every­ body should eat every day Io stay healthy Four or more servings o f whole grain, enriched or restored breads or cereals are recommended for children and adults—along with rhe M ilk, Meat and Vegetable-Fruit groups. Enriched breads and cereals give us carbohydrates, protein, iron, th iam in (V ita m in B I), rib o fla v in (Vitamin B2) and niacin (another B vitamin). Just a reminder that everything we eat each day contributes to our total nutrition. In this recipe fo r Sweet Barches, a small version o f the tradi­ tional Jewish challah, one braided ro ll provides about 4 grams o f .protein, 6 grams o f fat and 37 grams o f carbohydrates fo r a total o f 2I8 calories. One Sweet Barche also provides the following approximate percentages o f the R D A : 6°’o p ro te in ; 2®,o ca lciu m ; 6®o phos­ phorous; 8% iron; 6°'o Vitamin A, 8®'o thiamin (Vitamin B I); 8’ /o ribo­ fla v in (V ita m in B2); 6 ” # niacin; less than 2®/o Vitam in C; and 4Vo magnesium. The dates in the recipe help co ntribu te to the n u tritio n a l success as well as the good flavor of these Sweet Barches. SWEET BARCHES Makes 12 rolls 2 to 2 'A cups unsifted flo u r A cup sugar A teaspoon salt 1 package active dry yeast A cup milk A cup water A cup margarine 2 eggs (at room temperature) Melted margarine 1 cup snipped pitted dates 1 egg w h ite 1 teaspoon sugar Confectioners' sugar frosting Colored sprinkles Prices Good Wednesday, July 18 thru Saturday, July 21,1979 2 -B ATTERIES A Fred Meyer Heavy Duly T ' • -- ' — - ■nr flasliliiilu vs p.llisislhi 1 Ä W H I * H Ullt-V. U 'M lL k“>L j iv ln o i! 899‘ •old In pkg*. of 2 Fred Fred Fred Fred Fred Meyer Fred Meyer Fred Meyer Fred Meyer Fred Meyer Fred In a large bowl thoroughly mix A cup flour, A cup sugar, salt and undissolved active dry yeast. Combine milk, water and A cup margarine in a saucepan. Heat over low heat until liquids are very warm (120°F. 130°F.). (Margarine does not need to melt.) Gradually add to dry ingredients and beat 2 minutes at m edium speed of electric m ixer, scraping bowl occasionally. Add 2 eggs and A cup flour. Beat at high speed 2 minutes, scraping bowl oc­ casionally Stir in enough additional flour to make a very stiff batter. Brush top of batter with melted mar­ garine. Cover; let rise in warm place, free from draft, until doubled in bulk, about 1 hour. Stir down batter and stir in snip­ ped pitted dates. Cover tightly with aluminum foil and refrigerate over night. Turn out onto a ligh tly floured board. Divide into 12 equal pieces. Divide each piece into 3 equal pieces and roll each piece into a 6-inch long rope. Braid 3 ropes together to form rolls. Pinch ends to seal. Place on greased baking sheets. Cover; let rise in warm place, free from draft, until doubled in bulk, about 1 hour. Com bine egg w h ite w ith 1 teaspoon sugar. Brush rolls with egg white mixture. Bake at 375°F. for 12 minutes or until done. Remove from baking sheets and cool on w ire racks. Frost w ith c o n fe c tio n e rs ' sugar frosting and top with colored sprinkles. Fred Fred Fred Fred Fred Meyer Fred Meyer Fred Meyer Fred Meyer Fred Meyer Fred *•’ Fred M eyer C or D Cell Batteries I 2 batteries per package Long lasting battares tor radios, toys, flashlights Hon« improv«nwM CX Hardware SV'V> SALE PRICE No Pest S trip Insecticide Rid your home or o ffice of pesky files and moaqultoea Houaewaree Aacikxie and Oacdan Caniore W ALN UT PARK © & Continues ... Stop In Today And Take Advantage Of These And Many Other Spectacular Buys. T c h e “5” Little Casserelcs Chicken, Beef. Pork, Spaghetti Reg 83* 2’A to 3 oz. pkg fo o d Sacitona osu garden tips 1^’ s T * \ * •' <• . I t ‘ ' Í *M ONEY SAYING COUPON M ONEY SAVING COUPON COFF Reg. 79C Io 89C Dori to Chips MY-TE-FINE Bagged Candies . ,, , , i i I d i h o u s e t'O r Ir is H . ir - l M in ts First 2 Additional At Reg. Price Reg. 89C 1 to H <>/ p k q Iti lu l.n N .rrh o C h e e se or C h ip s I ,v » f I l l ’ S .J L. SÍ" 4 . . i «y.- t I,i l , IB I h o , .H • yy » ’ ,• i na »m, • i * ♦ T a ro 1 Every year, plant diseases lake th e ir lo ll o f vegetable and fru it crops. In addition, they disfigure or destroy ornamenral trees, shrubs and flowers. “ People can reduce losses and combat plant diseases by following a number o f practices that call for a minimum use o f applied chemicals," says Ray M cNeilan, Oregon Stale U n iv e rs ity Extension home gar­ dening coordinator. He makes rhe follow ing sugges (ions: • Practice rotation in the garden plot and, if possible, change the loca­ tion o f the garden occasionally. This w ill help prevent the build-up o f disease-causing organisms. • Select a suitable location for p la nting. Some plants like sunny locations while others prefer more shade. Avoid extremely wet soils since they promote many root diseases. Im p ro v in g drainage by adding organic matter w ill help. • Select disease-resistant varieties where they are available and use only disease-free seed and transplants. Buying ftom a reputable seed com­ pany, greenhouse operator, or nur­ sery is recommended. • Do pot overcrowd plants. Over­ crow ding results in high hum idity beneath the plant canopy, which favors certain diseases such as downy mildew and Botryfis blight. • W ater properly. M ain ta in an even water supply and avoid dry-wet fluctuations. Watering late in the day favors disease conditions. Too much moisture w ill favor several root and foliage diseases. • C ontrol weeds in and near the garden. Weeds prom ote a m icro ­ climate that is ideal for development o f fungus and bacterial diseases. • Remove and destroy diseased tree and shrub branches before a disease spreads Sterilize pruning equipment between cuts (use rubbing alcohol, or household bleach at a rate o f one part bleach to nine parts water).