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A u g u st 4 ,1 9 9 9
Cannon’s
K ids’ N u tritio n Q & A
August
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A
: Is B ro c c o li m o re n u t r i
tio u s th a n S p in a c h ?
A: Broccoli and Spinach are both
nutritional powerhouses, says Dr.
Michael Grusak, a plant physiolo
gist with the USDA/ARS Children’s
Nutrition Research Center at Baylor
College o f Medicine. Both are rich
in fiber, vitamins and minerals, and
low in calories.
Each has specific nutritional
strengths, however. Spinach is
richer in iron, foliate and vitamin
A, but Broccoli has more vitam in C
and calcium. In addition, broccoli
and other cruciferous vegetables,
such as Brussels sprouts and kale,
c o n ta in
g lu c o s in o la te s .
G lu co sin alates are a group o f
phytonutrients thought to help the
body detoxify carcinogens and in
crease human resistance to cancer.
But, before going overboard on
either broccoli or spinach, rem em
ber that variety is the spice o f life
and key to good nutrition. So,
don’t w orry w hich is m ore nutri
tious - eat both!
Q : A lth o u g h I w a n t to
b re a stfe e d my new b a b y , I d o n ’t
w an t to give u p h av in g an o cca
sional glass o f w ine.
Any advice?
A: Tim ing and m oderation are
th e a n s w e r, sa y s D r. Ju d y
H opkinson, a lactation physiolo
g is t w ith th e U S D A / A R S
C h ild re n ’s N u tritio n R esearch
C enter, a B aylor C ollege o f M edi
cine in Houston. A lcohol does get
into breast m ilk w hen you drink.
But, if you lim it y o u rself to an
o c c a sio n a l sin g le th re e -o u n c e
glass o f wine and w ait two hours
or more before nursing, your body
w ill be able to clear both your
blood and milk o f alcohol, making
it safe to breastfeed.
Exposure to alcohol could be
come a problem for your infant,
however, if you nurse too soon,
Volunteers
Needed!
drink too much or drink frequently.
A b aby’s body m etabolizes alco
hol very slow ly, so even a small
am ount can affect nursing and
sleep patterns. Initially, alcohol
reduces nursing time by inducing
sleep. But it will enetually inter
fere with sleep. Regular alcohol
exposure can also affect a baby s
behavior and coordination.
Q: I say th a t fat accounts for
20 p e rc e n t of the calories in 80
p e rc e n t lean g ro u n d beef. My
h u sb a n d disagrees.
W h o ’s rig h t?
A: He is. A ccording to nutri
tio n is ts at th e U S D A /A R S
C h ild re n ’s N u tritio n R esearch
Center, at Baylor College o f M edi
cine, ground b e e f labeled 80 per
cent lean is 20 percent fat by
w eight, not caloric content.
W hat makes this distinction im
portant is that each gram o f fat
yields 9 calories, while a gram o f
protein yields just 4. For example:
a 100-gram burger (about three
and o n e-half ounces) made from
80 percent lean ground b e e f con
tains a total o f 260 calories and 20
grams o f fat. Since that 20 grams
o f fat yield 180 calories, the per
cent o f calories from fat is 180/
260, or nearly 70 percent.
A lthough this might be surpris
ing, don’t let your new insight turn
you against iron-rich red meats
Rem em ber that the heart healthy
goal o f keeping your fat calories
to 30 percent or less o f total calo
ries applies to your overall diet,
not a single food. So, on days
when you w ant to enjoy a lean beef
burger ju st rem em ber to control
the portion size and w atch your
1999
overall fat intake during the rest o f
the day. This is easier if you choose
m ore fruits, vegetables and whole
g ra in foods, and few hig h -fat
snacks and convenience foods
Q : Is h o m em ade bab y food
h e a lth ie r th a n sto re -b o u g h t?
A: Commercially prepared baby
food is nutritionally equivalent to
the home-made version, says Dr.
Debby Demory-Luce, a registered
d ie titia n w ith the U SD A /A R S
Children ’ s N utrition Research Cen
ter at Baylor College o f M edicine.
So, the decision comes dow n to
personal preference.
Som e parents enjoy m aking
their own baby food and find it
more econom ical. The texture o f
hom em ade foods can also be eas
ily varied to prom ote chew ing
skills in babies who are develop-
m entally ready.
Should you decide to make your
own baby food, be sure to keep
cleanliness and food safety in mind
during preparation and storage?
Clean hands, preparation surfaces,
utensils, and containers are a must.
A lso, avoid adding sugar, honey,
salt, or seasonings to your b a b y ’s
food, w hether purchased or hom e
made. A dding honey is particu
larly dangerous because it can har
bor a bacteria that causes a poten
tially fatal illness in babies less
than 1 year o f ace.
(FORMERLY CHUCK HINTON’S)
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(503) 331-0712
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present....
The 1st Annual
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July 20 through August 3,1999
End Domestic and
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A Celebration of Community and Support
o,
The Portland W omen’s Cri
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PW CL provides an intensive
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For information and an appli
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Application deadline for the
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Senior Women and Women o f
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L im ite d t o s t o c k o n h a n d
Court to
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Adoption
Law
The O regon Court o f Appeals is
expected to decide soon whether a
new law allow ing adult adoptees to
view their birth certificates should
be enforced. “The O regonian" re
ports that M easure 58, which passed
in Novem ber, has been stalled in
court by six birth m others who op
pose the change. The court will
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confidentiality thousands o f women
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Outdoor Warehouse
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N e w A d d it io n s W e e k ly
*1 • ‘ 2 • *3 • *4 p e r y d .
Corne out and
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S a tu r d a y , A u g u st 2 8
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B oolli space limited.
C a l l t o d a y ! 331-9554
in the Emanuel Legacy Lot
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XX HOI 1 X XII IK n R"'
vehicle ut suppuri, saying
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Admission is FREE!
BE SURE TO CHECK OUR STORE FOR “MANAGER’S SPECIALS'
R1 1 XII HOI RS
View the premiere issue of
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RETAIL - WHOLESALE
700 S.E. 122ndAve
Portland, OR
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Out thanks la Volunteers of America Oregon far the donation of graphic services and event volunteers.
1-8OO-392-3376
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