P age 3
T he P ortland O bserver • J anuary 27,1993
Are You Savvy About
Sodium?
Sodium is one of th o se n u tr i­
tion issu e s h e a lth e x p e rts are
s till discu ssin g . Som e say th e re
is a stro n g lin k betw een sodium
in ta k e and high blood p re ssu re .
O th e rs say th e idea n eeds m ore
re se a rc h to be firm ly proven. In
g e n e ra l, red u c in g sodium in ta k e
w on’t h u r t h e a lth y people and
m ay be b e n e fic ia l fo r so m e,
a d v ise s M ary H elen G u n k le r,
re g is te re d d ie titia n a n d s ta f f
n u tr itio n is t for T otal cereal.
M oderation is th e key, says
G u n k ler. H e re ’s why: S c ie n tis ts
e stim a te th a t on a v e ra g e A m e ri­
cans consum e about 4000 to 4800
m i llig r a m s (m g ) o f s o d iu m
d a ily —a b o u t 2 to 2 1/4 teasp o o n s
of s a lt. T h a t’s n e a rly tw ice th e
c u r r e n t sodium re c o m m e n d a ­
tio n —2400 mg a day, or w h at
you’d get from ab o u t one te a ­
spoon of s a lt. And th e a m o u n t of
sodium our body needs for w a te r
b alan ce and norm al nerv e and
m uscle a c tiv ity is less th a n 500
mg per d a y —a b o u t 1/4 teasp o o n
of sa lt.
W hen c u ttin g back on sodium ,
s a lt is a good place to s ta r t. I t ’s
a p rim a ry source of sodium in
th e d ie t, c o n ta in in g a b o u t 40
p e rc e n t sodium an d 60 p e rc e n t
ch lo rid e by w eig h t. S ince th e
ta s te for s a lt is an a c q u ire d one,
y o u r ta s te buds can be tra in e d
to a d ju s t to less. S h a k e th e s a lt
h a b it by ta k in g th e s a lt s h a k e r
off th e ta b le . W hile cooking, add
z est to foods w ith spices an d
fre sh h e rb s, such as p a rsle y or
finely chopped garlic. U se onion
and g reen p ep p er in ste a d of high
sodium c o n d im e n ts, such as soy
or ste a k sau ce. And re a d th e
la b e ls of foods you buy to find
out how m uch sodium th e y con­
trib u te .
Sodium also occurs n a tu r a lly
in foods, such as m e a ts, seafood
an d d a iry p ro d u c ts. In fact, th is
n a t u r a l l y o c c u r r in g s o d iu m
w ould be enough to sa tisfy th e
b o d y ’s d a ily n e e d , e x p la in s
G u n k le r. S h e c o n c lu d e s t h a t
c o n su m ers can easily c u t back
on sodium by m ak in g w ise food
choices a n d by re d u c in g s a lt
used in cooking an d a t th e ta b le .
Fiber Comes From A Wide Variety O f Sources including
delicious Honey-Fruit Snack. Made with Whole Grain Total, a
serving o f this snack provides 2 grams of Fiber.
K orean A merìcan G rocery
A ssocìatìon O f O reqon
DekuM Food M af A et
B oston M ini MARkeT
K C Food MARkeT
8 0 0 N.E. DekuM
726 N E. KilliNqswoRîh
509 N. KilliNÇSwoRTh
2 8 5 -1 2 4 0
S onny KI m , O wner
2 8 2 -6 7 7 6
2 8 9 -7 4 5 0
AII jerta S t . MAskET
91 5 N.E. Albeirr»
Nu-RiTE-WAy Food C enter
C raíqo ' s
106 N. BEEch
2 8 0 -0 4 5 4
2 8 1 -6 5 8 8
5965 N. Mississippi
2 8 2 -0 2 4 7
F res F i G reens & M eat
K înç Food M art
5 5 10 N.E. M IK Blvd.
K nott S t . G rocery
2 7 0 9 N.E. 7 t U
2 8 1 -0 5 57
2 8 4 -7 4 9 0
Mid-K B eauty Supply
Pbilly C a I e
4 45 N.E. KilliNqswoRTb
5 4 , 1 N.E. MLK Blvd
2 8 8 -9 5 6 7
5 5 5-0271
P rescott C orner MARker
1460 N.E. P rescott
2 8 4 -7 4 1 8
B argain PI ace S wap M eet
& M ax + Kiwqs F asson
7 1 0 N. KilliNqswoRTh
2 8 7 -8 0 8 2
or
7788
W e AppREciAie Y our B usiness ANd S upport ThANk You
SuperBowl Sunday is
January 31
Drive with Care
FRESH FRYERS
Nutrition Screening
Initiative Checklist
to ta l nutrition
$ 2 .2 5 :
Bonnie Carver of Port­
land said, “Since I have a $3.50 per
day lunch budget, I’ve had to be cre­
ative in finding inexpensive meals.
The best deal I’ve found by far is
C h e fs Corner deli at 1235 S.W. Jef­
ferson St. It is part of the Western
Culinary Institute . . . The menu
varies from day to day, though soup
and sandwiches are always avail­
able. You can find vegetarian la­
sagne for $2.25, breast of chicken for
$1.25, spanakopita for 75 cents, etc.
And they have positively decadent
pies and cakes for only 95 cents a
slice, also available every day.”
I have an illn e ss or condi­
tion th a t m ade me change
th e kind an d /o r am o u n t of
food I e a t ..................................2
I e a t less th a n tw o m eals
per d a y ..................................... 3
I e a t few fru its or vege­
ta b le s, or m ilk p ro d u c ts.....2
I have th re e or m ore d rin k s
of b eer, liq u o r or w ine
alm o st every d a y ...................2
I have tooth or mouth
problems th a t m ake it h a rd
for me to e a t ........................... 2
I d o n ’t alw ays have enough
m oney to buy th e food I
n e e d ...........................................4
I e a t alone m ost of th e
tim e ........................................... 1
I ta k e th re e or m ore
d iffe re n t p rescrib ed or over-
th e -c o u n te r d ru g s a d a y .....1
W ith o u t w a n tin g to, I have
lost or g a in e d te n pounds in
th e la s t six m o n th s .............. 2
I am not alw ays ph y sically
able to shop, cook an d /o r
feed m y self.............................. 2
GROWN
'FRYER of the WEEK!"
Lynden OREGON
WHOLE FRYERS
Packed in Bags
POUND
CUT-UP
FRYERS
SPLIT FRYER
POUND
BREASTS
A score of tw o or le ss is
good; a score betw een th re e
and five in d ic a te s m o d e ra te
risk ; a n d a score of six or
m ore id e n tif ie s h ig h ris k .
S c o re s s h o u ld be c h e c k e d
e v e ry six m o n th s to h e lp
e n su re a h e a lth fu l d ie t. Also,
a q u a lif ie d h e a lth p r o f e s ­
sional can provide a d d itio n a l
sc re e n in g and a s s is t in im ­
proving n u tr itio n a l h e a lth ,
sa y s G u n k ler.
ROPE HILLSHIRE
SAUSAGES
FARM
• SMOKED • POLSKA
$229
TURKEY
NUGGETS
LOUIS RICH
to ta l nutrition
$039
“Clip & Save”
Seniors Can Identify Nutritional Risks
M any of th e 30 m illion A m eri­
cans over age 65 a re a t risk of
m a ln u tritio n , according to th e
USDA N u tritio n C e n te r a t T u fts
U n iv e r s ity , B o sto n . To h e lp
s e n i o r s d e te r m in e w h e th e r
th ey m ay be at n u tr itio n a l risk ,
e x p e r ts on a g in g a n d n u t r i ­
tio n develo p ed th e N u tr itio n
S c re e n in g In itia tiv e C h e c k list,
e x p la in s M ary H elen G u n k le r,
re g is te re d d ie titia n an d s ta f f
n u tr itio n is t for T otal cereal.
T he c h e c k list can h elp o ld er
a d u lts id en tify c h a ra c te ris tic s ,
su ch as e a tin g h a b its , life sty le s
an d h e a lth problem s, th a t m ay
re s u lt in n u tritio n a l risk . It w as
developed jo in tly by th e A m e ri­
can A cadem y of F am ily P h y si­
c ia n s, T he A m erican D ie te tic
A sso ciatio n and th e N a tio n a l
C ouncil on A ging, Inc.
If you a re over age 55, ta k e a
m o m e n t to re a d e a c h of th e
n u tr itio n a l w a rn in g sig n s in th e
N u tritio n S creen in g In itia tiv e
C h e c k list. C ircle th e n u m b e r in
th e rig h t colum n for th o se th a t
apply to you. T o tal th e circled
n u m b e rs for your score.
THE FRIENDLIEST STORES IN TOWN SINCE 1908
SPECIALS EFFECTIVE TUESDAY through SUNDAY
JANUARY 26 through 31, 19 &
$ 2 .6 9 :
“Snob appeal restau­
rants and chic little bistros turn my
wife and me off,” James Byron Ad­
ams of Portland writes. "The perfect
answer is K ienow ’s supermarket in
Raleigh Hills, 7300 _____________
S.W. Beaverton-
Hillsdale Highway. Best of all is the
deli. The daily sandwich special for
$2.69 is most adequate for the two of
us. Piled high with prime meat
cheese, tomato, onion, lettuce and
mayonnaise on your favorite fresh
light or dark bread is a feast for
two.”
---------------- —
Ad Prices Good January 27 through February 2,1993 At Safeway.
Bel-air
O range Ju ice
12-ounce frozen
concentrate. Pure
delicious orange
juice. Enjoy
anytime of day.
59
28
Pepsodent Toothpaste
6.4-ounce tube with Houride or frounce tube with
Baking Soda. Your choice...
<
Beth Goldman o f Home Grown
Hydro-Farms will be sampling her
hydroponically grown tomatoes at
Pood Pront Cooperative Grocery,
1993t
4
January
P-m -
Hydroponic tomatoes are grown
indoors without soil and without the
use of pesticides and waxes! The roots
are constantly washed with a nutrient
solution which provides nourishment
to the plant. They are picked from the
vine only when at their peak o f ripe-
ness.
This growing method has several
advantages over conventional tech­
niques including the exclusion of dam­
aging insects and providing an opti-
mum growing environment.
PORTLAND OBSERVER
Food Stamp
Benefits
Adjusted
Ea.
c
Ea.
Nobody does it better for less...
Look In The This Week
Magazine for your Safeway
Shopping Guide for a complete
list of specials on sale this
week at Safeway!
Hyydroponically
Grown Tomato
Tasting &
Demonstration
'The Eyes and Ears ol the CommuntY'
Office; (503) 280-0033
Fax#: (503)288-0015
O venjoy
Bread
Choose from
Wheat or White
fresh baked bread.
22.5-Oz. loaf.
FIRST 2
«w
¡¡RSI
MEMBER OF UNITED GROCERS_____________
W'
® I
JL4 W tAJA R
Nobody Does
SAFEWAY
POUND
ORIGINAL or LITE
99
c
Ea.
The January cost-of-living in­
crease given to recipients of four gov­
ernment programs will reduce the
amount of food stamps for some O r­
egon households in February.
On January 3, amounts paid by
Social Security, Supplemental Secu­
rity Income (SSI), Railroad Benefits
and Veterans’ Benefits increased 3
percent. Because the amount of food
stamps a household receives is fig­
ured on the basis of income, the higher
benefits from the government pro­
grams will reduce the amount of food
stamp allotments by an average of $3
to $4 for these families.
It is estimated that 20 percent of
the people on food stamps will be
affected by the reduction.
The Food Stamp program helps
approxim ately 116, 400 families,
made up of almost 267,000 people.
The program is funded by the U.S.
Department to Agriculture and is ad­
ministered by the Adult and Family
Services Division of the Oregon De­
partment of Human Resources.
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