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
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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
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Fred M eyer C or D
Cell Batteries
I
2 batteries per package Long lasting
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No Pest S trip
Insecticide
Rid your home or o ffice of pesky files and
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W ALN UT
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&
Continues ...
Stop In Today And
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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
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*M ONEY SAYING COUPON
M ONEY SAVING COUPON
COFF
Reg. 79C
Io 89C
Dori to
Chips
MY-TE-FINE
Bagged
Candies
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Ir is
H . ir - l
M in ts
First 2
Additional At
Reg. Price
Reg. 89C
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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).