Portland Observer, September 7, 1983 Page 7
★ NOW OPEN*
Snacks can be nutritious, too
by M om ne Strode-Stebbins
O SU Extension Service
Food can take on all kinds of
meaning. Sweets are often used as a
reward when someone has been
good or done something special.
Food can also be used as comfort or
consolation. I f things go wrong in
your world, maybe a little food will
“ make it better.”
Sometimes we eat because we're
bored. I f there’s “ nothing to d o ,"
we often start looking in the cup
boards or refrigerator for something
to liven things up.
Food is also given to express love.
" I made this especially for yo u !"
becomes an invitation to eat the
special food or reject the person
who made it.
The way children are fed can lead
to lifelong good eating habits. As we
study more about nutrition, we have
changed the recommendations for
feeding young children. When my
children were babies, you started
them out on solid foods early. The
idea was that you wanted to keep
their tummies full so they’d sleep
through the night and not be fussy.
Research now shows that the first
solid food baby should eat is a baby
cereal that is iron-fortified at five or
six months o f age. They should be
introduced to fruits, vegetables and
meat one at a time at seven or eight
months. Some feel that early intro
duction o f foods other than milk
leads to allergies an d /o r overweight.
There is also a strong feeling that
you should avoid encouraging chil
dren to eat more than they want. Il
teaches them to ignore the body
signals o f fullness. It may lead to a
lifetime of overeating and obesity.
On (he other hand, we hear more
and more about teenagers, especial
ly girls, who are suffering from
Anorexia Nervosa, an eating pattern
(hat is self-imposed starvation.
When Anorexis Nervosa patients
were studied in Australia, they gen
erally scored higher on a test o f their
nutrition knowledge. Even though
they know what they need for good
health, they have a distorted idea of
«4ial they body should look like,
and feel that they are much too fat
even when they are emaciated
So w hat’s the answer? Setting a
good example in your own eating
habits is important. Having a pleas
ant atmosphere at the table can set a
Serving fruit as a dessert or snack
is a good choice I t ’s pretty, colorful
and nutritious. This time o f year,
you can make a rainbow o f fruit on
a platter, or arrange layers o f con
trasting colors o f fruit in a glass
bowl. It needs no dressing up to be
attractive.
Here are a couple o f easy and nu
tritious recipes that feature fruit:
F R U IT IC E S
1 cup fresh, frozen or canned fruit,
or .1 ounces o f frozen juice
concentrate, partially thawed
2 cups crushed ice
Put ingredients into blender con
tainer. cover and process at highest
setting Using rubber spatula to help
SAFEWAY
'
i
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Mexican Taco
Shredded Lettuce and Tomato
Whole Kernel Corn
Apple Wedges
M ilk
I
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! Septem ber 13
I Turkey Pot Pie
i Tossed Garden Greens w/French
i
i
Dressing
J Whole Wheat Roll
[ Fresh Grapes
; M ilk
2 13 Vi ounce cans pineapple chunks,
drained or four cups fresh
pineapple
I cup orange juice
I cup miniature marshmallows
For information c a ll-----
About I hour before serving: In
large bowl, gently toss all ingredi
ents to mix well; cover and refriger
ate 4$ minutes to blend flavors and
soften marshmallows. Makes 6
servings; 90 calories per serving.
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i French Fries
■ Celery Chunk w/Ranch Dip
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P IN E A P P L E A O R A N G E
CO M PO TE
-U P SALK!
I
• September 14
Whipped Potatoes
Orange H a lf
Pumpkin Bread
M ilk
Rent Subsized
Hi Rise Living
Downtown
FOOTBALL FKVBR
School Lunches
¡ Septem ber 12
N E W -B E A U T IF U L
guide ice into processing blades.
When contents are snowy consisten
cy serve at once. Yields about 2 cups
or 4 servings, about 4 J calories per
serving
««*•»
Planning nutritious and low-cost
meals requires thought and skill.
You have to give time and attention
to plan menus, make shopping lists,
do the shopping and manage the
food after you get it home You
choose recipes, cook and clean up
after the meal. A ll this attention
given to food can sometimes make
food the center o f your universe.
You get lots of attention when you
cook something special, and most of
us enjoy the social aspects of eating,
too.
This emphasis on food can create
problems. One of those problems is
overeating. You were probably en
couraged as a child to “ clean up
your plate" so the food would not
be wasted.
relaxed
mood
that encourages
family members to share their ex
perience with each other. M aking a
regular time for meals and snacks,
and having good choices available,
also sets up a routine that will help
(hem develop good eating habits.
Suggesting other kinds o f fam ily to
getherness, such as playing games,
biking, or walking together can help
avoid boredom or overemphasis on
eating.
Relax, you're probably having
more influence than you suspect. I
had decided* my kids never listened
to me. But now that they're grown,
I hear them admonishing their part
ners with about (he same lines I used
on them. I t ’s delightful to see them
taking good care o f themselves and
the people they love.
6 69'
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$ 1 38
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T o m a to e s
2 9 c 2 9
Ad Good Sept. 7 Thru Sept. 13 At
Safeway Stores In The Portland
Area Limited to Retail Quantities.
S w e e t W h o le
C asab as
fil O'
■(SI SAFEWAY