Page B4 - The Terrace Standard, Wednesday, December 16, 1992

olidays are time
to be moderate

Our traditional holiday feasts
usually start out with healthy low
fat foods. But as we pour on the
butter and gravy, the calories and
fat add up. So how can you enjoy
your holiday foods and still keep
your fat intake to a minimum??

What betier place to start than
with the holiday turkey? Turkey
breast is already one of the
leanest meats around, with only
about 1 gram of fat per 3 ounce
serving.

Remove all of the visible fat
from the turkey before you put it
in the oven. Try roasting your
bird on a sack, to let all of the fat
run out as it melts. If you roast
the turkey breast side down, the
meat will stay moist and tender.
Season to tasle with poultry sca-
soning, or the herbs of your
choice.

You can make low fai gravy
this way: skim the fat from the
drippings and throw it away.
Then make a ‘whitewash’ of
water and flour, and whisk it into
the drippings. Use about 1
tablespoon of flour for every cup
of drippings.

Add fibre by using whole wheat
bread in your stuffing, instead of
white. Or, you can reduce the fat
by trying a rice dressing. By
roasting ‘the dressing alongside
the bird, instead of inside it,
you'll avoid all of the fat that
runs off the turkey as it roasts.

Try adding cye appeal with
colourful vegetables. Sweet
potatoes are rich in beta carotene,
and are delicious when quartered
and baked with sliced oranges or
orange juice.

These can be contrasted with

cruciferous vegetables like
broccoli or brussels sprouts, light-
ly steamed and served wilh @
sprinkle of grated low fat cheese.

But why all of the fuss about
the fal in these holiday foods?

As you may have heard, the fat
in butter, cheeses and milk, as
well the fat in meats are mostly
saturated fats, These are the fats
that tend to raise the amount of
cholesterol in your blood,

Working together, saturated fat
and cholesterol can encourage
deposits of falty materials on the
insides of your blaod vessels. As
these fatty deposits build up on
the insides of your arteries, the
blood flow is decreased, and your
tissues don’t get enough oxygen.
When that happens to the arteries
that supply blood to your heart
muscle, it can have disastrous
results.

On the other hand, the oils that
are found in vegetable products
tend to have a cholesterol] lower-
ing effect in the blood. These are
the polyunsaturated and
monounsaturated oils.

The exceptions to this rule are
the heavily saturated tropical oils,
like coconut oil,

Thus, by reducing your overall
intake of fats, particularly
saturated. fats, you can reduce
your risk of developing heart dis-
ease.

So you’re watching your fat in-
take al home, but what about
those unending festive season
parties?

Nutrition Notes
by Gerry Kasten

How do you get through them
without an overdose of fatty
foods? ,

If your party is to be at a
restaurant, speak up, and help to
choose one that mects your needs.

Try restaurants that offer a
salad bar, and a selection of
steamed, baked, or broiled foods.
To cut down on portion sizes,
choose appetizers as your main
course, or share food with a com-
panion.

If you're going to a party where
there’s food being served, let
your host know in advance that
you’re watching your fat intake.
Most hosts will be happy to pro-
vide for your choice.

TE there’s a buffet, choose most-
ly the lower fat items, with a few
higher fat ‘treats’ (so you wan't
feel left out of that holiday ex-

cess.)
If festive spirits are part of the
your holiday scene, imbibe

modestly, Alcohol not only in-
creases your hunger, but it can
also weaken your resolve.

So for real enjoyment during
the holidays, remember this
simple rule of foods and feasts:
All things in moderation (includ-
ing moderation!)

Happy Holidays, and Bon Ap-
petit!!

Gerry Kasten is a nutritionist
with the Skeena Health Unit.

Injuries are top killer

ot

Prey

Did you know that injury is the
Number Onc killer of Canadian
children?

Yet most injurics could have
been avoided.

An unexpectedly high number
of trampoline injuries was a sur-
prising fact revealed by a new
system designed to track the
cause and nature of childhood in-
juries, Called the Children’s Hos-
pilal’s Injury Reporting and Pre-
vention Program (CHIRPP), the
project is the first co-ordinated
effort in Canada to determine
why, how, where, and when chil-
dren get hurt. .

The goal is to gain information
as a basis for development of ef-
fective programs to reduce the
number of childhood injuries.

Today, injury kills more Cana-
dian children than cancer, birth
defects, and nervous system dis-
orders. Among children aged one
to fourteen, injuries account [or
45 per cent of deaths, for adoles-
cents aged filtecn fo nincteen,
nearly three-quarters of all deaths
due to injuries. For every child
who dics, 40 are admitted to. hos-
pital for injury treatment and an-
other 2,500 are treated in hospital

Canadian youth —

Did you |

know that...

Courtesy Skeena Health Unit. f

emergency rooms.

British Columbia’s accidental
injury rate is higher than all but
two other provinces, and Canada
as a whole bas a much worse
record of child injury than Japan,
Australia, and most westemn
European countries.

According 1o Health and Wel-
fare Canada, 90 per cent of ac-
cidental injurics occurred in the
home compared ta only 10 per,
cent in school or day care set-
tings.

The most promising solution to
ibis major health problem lies in
the prevention of childhood in-
juries. A future article in this
column will discuss safety tips in
the home.

For more information on child-
hood injuries and some practical
tips on how to prevent the, con-
tact your local health unit office.

The information in this article
was obtained from: ‘Speaking of
Children’ publication, Children’s
Hospital.

What are your questions of con-
cerns? Write us at:

“Did you know that...?”'
Skeena Health Unit
3412 Kalum St.
Terrace, B.C.

V8G 4T2

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CORRECTION

In this week's “Greetings With
Love" fiyar, the ‘Chintz Chair
Pads’ featured on page 15 are
sold individually, not in a 4-Pack
as stated in the copy.
We apologize for any
inconvenience this may have
caused,

Kmart Canada Limited

Re/Max of Terrace
congratulates

Joyce Findlay
on her
“outstanding achievement”
for the month of November, In
recognition of this accomplishment,

Joyce is pleased to make this month's
donation to the Salvation Armty.

OUTSTANDING ACHIEVEMENT

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