October 6, 1999
jin rtlanb (Dbseruer
Page A 5
Fed
Kids Nutrition
: M y 13-year-old daughter hates
milk. Is it all right fa r her to drink
calcium -fortified orange ju ic e in­
stead?
V itämin C- and folate-rich calcium-
fortified orange juices can help milk-
adverse adolescents get the calcium
they need to build strong bones, says
Dr. Steven Abrams o f the USDA’s
Children’s Nutrition Research Center
at Baylor College o f Medicine. Ado­
lescence is a peak period for bone
development, but the average teenager
only consumes about half o f the rec­
ommended 1300 milligrams o f cal­
cium per day, which is equivalent to
just over four glasses o f milk.
Ounce for ounce, calcium-fortified
orange juices provide about the same
amount o f calcium as milk, and in a
form that’s well absorbed by the body.
A lthough your daughter doesn ’ t like
milk, it’s still a good idea for her to
include some dairy products in her
diet, such as low- tat yogurts and c heeses.
Dairy products contain riboflavin, vita­
mins A and D, phosphorous, and other
important nutrients, in addition to cal­
cium.
Q: H h at’s the best way to store
breastm ilk?
According to Dr. Judy Hopkinson, a
lactation physiologist at the USDA’s
Children’s Nutrition Research Center
at B a y lo r C o lle g e o f M ed icin e,
breastfeeding moms need to follow a
few basic guidelines for successful
milk storage:
•Use very clean containers. Glass is
best, but plastic and baggie-type bottles
can be used.
•Chill milk as soon as possible, defi­
nitely within four hours. Although
breastmilk has factors that help protect
it from spoilage, exposure to heat re­
duces nature’s safeguard. I f tempera­
tures soar above 100 degrees, be sure
to chill your milk immediately.
•Stored milk will keep up to 24
hours in a cooler with frozen blue-ice
packs and up to five days when refriger­
ated.
•Freezing is also an option. At zero
degrees, milk can be safely stored for
six months in a self-defrosting freezer,
or up to 12 months in a standard freezer.
Defrost by shaking gently under warm,
running water. Freezing can cause milk
fat to separate from the liquid, giving
the milk a lumpy appearance when
thawed. However, it is perfectly safe to
use. Thawed milk is not as resistant to
bacterial growth as fresh. So, freeze
milk in three- to four-ounce "single­
serve” portions, making a few extra
one-ounce portions for those times
yourbaby wants a bit more. Use thawed
milk as soon as possible. Avoid storing
thawed milk more than 24 hours in the
refrigerator.
How can 1 get m y fam ily to eat
more vegetables?
Instead o f slipping into a stand-off
with children over the greens and beans
left on plates, you might want to con­
sider a little vegetable wizardry:
■Hide ’em. Finely chop carrots, cel­
ery, broccoli, onion, and/or zucchini in
the food processor. Saute to soften,
then add to pizza and spaghetti sauces,
meatloaf and burgers, refried beans,
soups and favorite casseroles.
•Bake 'em. Pack an extra ounce or
two o f veggies into sweet treats such as
carrot cake, zucchini muffins, sweet
potato pie, or pumpkin cheesecake.
•Change 'em. Cooked carrots a turn­
off? Keep raw, clean carrot sticks and
other ready-to-eat veggies and dip on a
child-accessible shelf in the refrigera­
tor to offer as snacks or treats before
mealtime. Occasionally offer baked or
whipped sweet potatoes instead ofwhite
potatoes at dinner, or try new recipes
for vegetable-rich casseroles that in­
clude rice and cheese or other ingredi­
ents your family enjoys.
•Juice 'em. Use vegetable juice in­
stead o f water when preparing soups,
casseroles and stews, or simply tuck a
can o f vegetable juice into a lunch or
Up witn
BLAND
weight loss, experts agree that it’s total
calories eaten that count, not just frit
grams.
This doesn’t mean that controlling
fat intake isn’t important. Reducing fat
to no more than 30 percent o f total
calories is an important step in pre­
venting some serious diseases, includ­
ing stroke and heart disease.
The FDA has standardizing fat con­
tent-related terms used on food labels
to help consumers make informed
choices.
CHICKEN?
"We've teemed up with Popeyes to spread die word
about flavor. And we mean FLAVOR! Popeyes' own
NEW ORLEANS SPICY or LOUISIANA M ILD
chicken is so packed with flavor, every bite is o
PARTY FOR YOUR MOUTH! That's every bite of every
way Popeyes serves it up... Chicken Boxes, Dinners,
Sandwiches, Wings and Strips. Not to mention the
taste-tempting side dishes and biscuits!
"Yessir, you can COUNT ON POPEYES to deliver
flovorful goodness, no matter how you love your
chicken. If you are tired to death of that
bland chicken those other guys serve, come
on over to POPEYES. And help us in our mission to
SAVE THE WORLD FROM BLAND CHICKEN!*
Here’s the skinny on fat terms:
Label Term
M eans
the food contains...
Fat-free-Less than one-half gram o f
fat per serving
Low-fat-Three grams o f fat or less
per serving
Reduced-fat-At least 25 percent less
fat per serving than the original food
Lite-At least 50 percent less fat per
serving than the original food
It’s important to remember that
while low-fat and fat-free foods con­
tain very small amounts o f fat, they
might still contain a signi Scant number
o f calories. Reduced-fat and lite foods,
while containing less fat than the origi­
nal food, are still likely to pack signifi­
cant amounts o f fat and calories. So,
it’s a good idea to also check the label
for total fat grams and calories per
serving.
-R e d d & ZeRe
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Metro
• Guided salmon-viewing walks
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• Environmental exhibits
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• Music and more
FESTIVAL
O n e g o o d return deserves
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1999 Salmon
Oregon Trout
Mt. Hood National Forest
Portland Water Bureau
Portland General Electric
Bureau of Land Management
The Oregon Plan for Salmon and Watersheds
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Don’t be afraid of a cloudy day - that’s
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salmon have migrated
For more information call Metro at
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Help protect wiktlKe by leevins P«t» >t home.
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SAFEWAY
T ommy , age 11
Tommy is o f African-American/
Caucasian heritage; he is a handsome
likeable and well-rounded child! He
appreciates playing soccer, riding go-
carts, going fishing and camping trips
w ith friends. M usically inclined,
Tommy enjoys playing the keyboard
and sings quite well in the church choir.
He is an accomplished and avid pho­
tographer. His picture albums are tes­
tament to the many photographs he has
taken preserved. Tommy is insightful,
good humored and he enjoys making
new friends. He is caring and helpful
with the infants in his foster home.
Counseling is assisting him as he sorts
through the meaning ofpast disappoint­
ments. He is a bright child with normal
intelligence. He has short thrive in a
family that empowers his artistic en­
deavors, helps with his learning disabil­
ity and nurtures his emotional growth.
Tommy has expressed a hope tor an
adoptive family that has children. To
learn more about adoption and the chil­
dren who wait, please call the Special
Needs Adoption Coalition ofThe Boys
and Girls Aid Society at 1-800-342-
6688 or (503) 222-9661 x 111. Agen­
cies waive or reduce fees for the adop­
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adults as well as couples are encour-
FOOD & DRUG
Look For Your
Safeway Weekly
Shopping Guide
a rW sr
CHUM •*1 1 ? c : .
i l
IN PURE VEGETABLE O il
In Your Oregonian FOODday
in the Portland Metro Area
...and save more by shopping
at Safeway.
f t w M
W
c L ° 6
s r
MISSION
Metro's Oxbow Regional Park
10:30 a.m. to 5 p m. O ct 9 and 10.
Saturday and Sunday
snackbag.
Q: I am confused over the labeling
terms fat-free, reduced-fat, low-fat,
and life. Do these foods have few er
calories?
Not necessarily, says nutritionist
Dr. Debby Demory-Luce at theUSDA’s
Children’s Nutrition Research Center.
While fat calories may be reduced,
additional carbohydrate-based sub­
stances are often added to these foods
for flavor and texture. If your goal is
f e » ,*
Boneless Beef
Chuck Roast BUY ONE GET ONE
or Steak
»
SAVE up to $2.99 lb. on 2
FREE
OF EQUAL OR LESSER VALUE
StarKist Chunk S®
Light Tuna
6-oz.
Packed in Water or Oil.
Limit 3.
SAVE up to $1.08 on 3
j
Safeway Club Price
Seedless and seeded varieties.
Grow n in California.
SAVE up to $1.20 lb.
Safeway Club Price
Now the savings are in the Card!
ag „L. apply.
I