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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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: 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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Portland, Oregon 97211
288-3836
(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,
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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
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Outdoor Warehouse
Sale Continues 10-6 Daily
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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Join us to help bring about awareness ot AddictionsJ
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BE SURE TO CHECK OUR STORE FOR “MANAGER’S SPECIALS'
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View the premiere issue of
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700 S.E. 122ndAve
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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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