^portlanb ffîbseruer_______________________
May is. 2005
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Boost Your Fruits and Veggies
Guidelines
call for 5 to 13
servings a day
A ccording to the latest U.S.
Dietary G uidelines, adults and
children alike should have from 5
to 13 se rv in g s o f fru its and
veggies a day, each serving at
least 1/2 cup. W hile this is be­
yond what most people currently
consum e, it’s not an im possible
task.
For veggies, sim ply include
them with foods you and your
family already like.
In general, you need to eat a
wide variety o f vegetables, in ­
cluding plenty o f the bright- and
deep-colored ones, to get all the
vitam ins, m inerals and fiber that
veggies have to offer. W ith the
exception o f soy foods, though,
the protein in plant foods is in­
com plete. It lacks one or more o f
the protein building blocks that
your body can ’t make.
You can mix and match differ­
ent plant foods to make their pro-
Warm Mimosa Salad
• 6 servings
• 6 cups loosely packed, tom mixed greens (about 9 oz.)
• 6 hard-cooked eggs, chopped
• 2 small or 1 medium zucchini, cut into julienne strips (about 2 to 2
1/2 cups)
• 1 cup thinly sliced onion (about 1 medium)
• 2tablespoonscookingoil
• 2/3 cup red wine vinegar
• 11/2 tablespoons Dijon mustard
• 11/2 teaspoons Italian seasoning, crushed
• 1 teaspoonsugar
• 1/2 teaspoon garlic powder
• 1 large tomato, wedged (about 7 to 8 oz.)
A warm Mimosa Salad helps reach your daily requirements o f fruits and vegetables.
tein com plete. But even many
vegetarians find that it’s easier to
sim ply include a com plete pro­
tein source, such as eggs or milk
foods, in their meals.
For instance, you can turn a salad
into a quick-fix main dish by start­
ing with greens -; the darker green,
the better nutrient content. Toss
with other vegetables, perhaps
whatever is coming up in your home
garden or is most appealing at the
store. Then, top with w edged,
sliced or chopped eggs to add the
protein you need. Finish the unique
salad off with a hurry-up, home­
made hot dressing.
T ear greens into large bowl.
Add eggs. Set aside. In 10-inch
skillet or large saucepan over
medium heat, cook zucchini and
onion in hot oil, stirring occa­
sionally, until crisp-tender, about
4 to 5 m inutes. In sm all bow l, stir
together vinegar, m ustard, sea­
soning, sugar and garlic pow der.
Pour over vegetables in skillet.
Stir in tom ato and cook until
heated through, about 1 m inute
m ore. Pour over reserved greens.
G ently toss until evenly coated
with dressing. Serve immediately.
Nutrition information per
serving of 1/6 recipe using ro­
maine, leaf lettuce and corn oil:
162 calories, 10 gm total fat, 213
mg cholesterol, 165 mg sodium ,
448 mg potassium , 9 gm carbohy­
drate, 8 gm protein and 10% or
more o f the RDI for vitam ins A
and C, riboflavin, phosphorus
Healthy Eating Equals Healthy Minds Top Diets Rated Long-term weight loss was key
Dr. Rene Thom as, author o f
the newly released book, “ Pow ­
erful Food for Pow erful M inds
and Bodies,” explores and ex ­
pands on the concept o f healthy
eating causing a healthier mind
and body.
T he A frican -A m erican re ­
search er, au th o r and clin ician ,
b eliev es that too m any c h il­
dren are u n n ecessarily m e d i­
cated and if p aren ts take the
tim e to help th e ir ch ild ren eat
the p ro p er diet, they can help
redu ce issu es o f o b e sity and
beh av io ral pro b lem s in c h il­
dren.
She has perform ed extensive
research over the past three
decades focusing on children
with A ttention D eficit H yperac­
tivity D isorder and Dyslexia.
In her new book, she helps
parents track the protein, car­
bohydrate and fatty acid bal­
ance in their children’s diet. She
introduces im portant nutritional
inform ation in a fun and inter­
active m anner for both the par­
ents and children to learn.
SAFEWAY
I
O
Though low -carb diets have short-term weight loss, but landed
(AP) - Support meetings and
diet shakes trump counting carbs dominated headlines, the highest at the bottom of the ratings be­
when it comes to long-term weight marks went to Weight Watchers, cause o f poor marks on retention
loss, according to an analysis of which uses weekly meetings to re­ and nutrition.
The report, released in the
diets by Consumer Reports maga­ inforce its decidedly simple phi­
losophy - eat less and exercise more. magazine’s June issue, said the
zine.
The publication, best known for After a year, its followers were far Atkins diet calls for too much fat
and saturated fat, too few fruits,
rating cars and electronics, put more likely to stick with the plan.
Weight Watchers did not, how­ too little fiber and “might have a
Weight Watchers, with its support
group meetings, and Slim-Fast, ever, earn the strongest scores on negative effect on some dieters’
whose shakes let you opt out of weight loss, a distinction that went health.”
The magazine’s conclusions are
to second-ranked Slim-Fast, which
cooking, at the top of the heap.
The ratings were based on replaces parts of two meals a day based on a review o f published
clinical research on each diet, and
pounds lost, nutrition, how easy with shakes and bars.
Atkins, which has led the low- a nutrient and calorie analysis of
the diet was to follow and dropout
rates after six months and a year. carb charge, got good scores for menus
Ingredients for life.
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