■ 14-THE CAROLINA TIMES—SATURDAY, FEBRUARY 21. 1998
Diabetics
Dining
Out
By Suzzette Goldmon
Family and Consumer Educator
North Carolina Cooperative Extension Service
;For, most Americans, eating Qut is now routine instead of a luxury.
Today’s on-the-go schedule causes many people to eat outside dheir
homes over 30% of the time. For diabetics, choosing appropriate
restaurant foods that allow you to stay on your meal plan can be a real
challenge. However, it is a challenge that you can meet. Use the follow
ing tips to help you make healthy choices when eating out.
Appetizers
' * Order "free" foods such as clear broth, bouillon, consomme’ or fresh
vegetables such as carrot and celery sticks.
. ’* Count fresh fruit and fruit juices, soups, shrimp cocktail and cracker;
; in your meal plan.
: tivieat. Poultry and Fish
jst Select broiled, baked, roasted, and grilled meats, fish, or poultry.
■■ * IJequest that gravies and sauces be omitted or served on the side so
L- you can control the amounts.
:: i* .-Avoid casseroles
;: ?jAYoid fried foods.
:: ?;If .you select a breaded item, count the breading and fat in your meal
i plari:or remove the breading.
:: Sabds
:; ?:Select vegetable and fresh fruit salads.
:: ^rRequest thtn the salad dressing be served on the side.
:: *:Use lemon juice or vinegar as a "free” salad dressing.
:: *;Avoid coleslaw, canned fruit, and gelatin salads.
; : Count starch salads such as pasta, potato salad, and three-bean salad
;ylr( ydur meal plan.
• -18tends
; JChoose plain bread, rolls, toast, muffins, crackers, and breadsticks; be
- Isiire to watch the serving sizes.
1: • * ilemember that some breads, such as biscuits, cornbread, pancakes,
7. -and: hush puppies, contain fat and should be counted a starch plus a fat
: ;exi:hange.
; : Vegetables
: * Select raw, stewed, steamed., baked and grilled vegetables.
Avoid fried vegetables and \:egetables in a cream or cheese sauce.
: ■ Starchy Side Dishes
’T Select baked, steamed, and tioiled potatoes, rice and plain pasta.
Check the size of baked potatoes; a potato approximately 2 inches in
diameter equals 1 Starch Exchange.
* Request that margarine and sour cream be served on the side.
* Avoid fried items and those served in a cream sauce.
Desserts
’‘Select fresh fruit or fruit juices.
’‘Choose plain ice cream, shei.'bet, or frozen yogurt.
’‘ Choose plain cakes such as sponge or angel food.
Meeting the challenge of maintaining a healthy diet while eating out
starts with the choice of restaurant. Many restaurants are now featuring
healthier food choices on their menus to meet consumer demand. Be sure
to ask questions about the fat or sugar content of an item if it is not clear
from the menu description. Keep a copy of your fast food exchange list
with you for quick reference. Vou may also ask the restaurant for printed
information on the menu’s nutritional contents. Avoid the foods that are
obviously high in sugar and ftit, such as milk shakes, fruit pies, sundaes,
and regular soft drinks. A few choice selections allow diabetics to enjoy
eating out without sacrificing l;heir meal plan.
For additional information on this topic, contact: Suzzette Shaw Gold
mon. Family and Consumer Educator, Durham County Center-
Cooperative Extension Service, 721 Foster Street, 560-0537.
Website: http://durham.ces. state.nc.us.
NC State Architecture
Students Tackle
Projects That Help
The Pubilic
NC State stronomer
Offers Tf IS for Viewing
Feb. 26 I clipse
mas of a new millennium is a delightful coincidence," Egler says,
perfect gift for astronomy buffs,"
Frequent rain has made sun a rare sight in North Carolina skies this
winter, but on Feb. 26, ilx. ;:un — or at least part of il — will be missing
from view for a different reason: The last solar eclipse visible from North
Carolina this millennium will occur that day shortly after noon.
"As eclipses go, this may not be one of the most dramatic, since only a
quarter of the sun will be blocked from view," says Robert A. Egler, a
positional astronomer at North Carolina State University. "Still, it’s a
sight you won’t want to miss." He offers these tips to aid eclipse view-
* Weather permitting, the eclipse should begin to be visible at 12:12
p.m. for sky watchers in the Raleigh area, and will end at 2:07 p.m. Start
ing and ending times from other spots around the state will vary slightly.
The eclipse will reach its fullest point at about 1:10 p.m., when about 27
percent of the sun will be covered.
* Solar eclipses are caused when the sun and moon line up directly, in
relation to the Earth. When this alignment occurs, the moon blocks our
view of the sun and casts a small shadow that moves in a curved path
along the Earth’s surface. People near the center of the shadow see a total
eclipse; people near the shadow’s edges see a partial eclipse; people out
side the shadow see nothing. On Feb. 26, for instance, people in the south
Caribbean will see a total eclipse.
"If you’re looking for a good excuse for a tropical vacation, this is it,"
Egler says.
* Solar eclipses occur only when the moon is in its new phase.
* Viewing a solar eclipse directly with bare eyes or through unfiltered
binoculars or telescopes can cause permanent damage to your eyes. In
stead, take two pieces of cardboard, poke a small hole through one piece
and hold the other below it, allowing the sun’s image io.be projected
through the hole onto the lower piece. Or, if you prefer, many science-
supply stores now sell protective filters that let you view the eclipse
directly.
* The next partial solar eclipse visible from North Carolina will take
place on Dec. 25, 2000. "Having a solar eclipse occur on the first Christ-
NC State Professor
Given Tuskegee
University’s Highest
Honor
Dr. Ronald C. Wimberley of Raleigh, ’William Neal Reynolds Profe,
of Sociology at North Carolina State University, received Tuskegee)
versity’s highest honor, the George Washington Carver Award forP,i
Service, and was inducted into the Carver Hall of Fame.
The honor is reserved for individuals "performing the greatest
the greatest number of people." The announcement came during thej
Annual Professional Agricultural Workers Conference at Tuskegee,
Wimberley was recognized for his extensive research and writinj
rural poverty issues in the South. He recently co-authored wift
Libby 'V. Moms of the University of Georgia, The Southern BlacH
A National Perspective (TVA Rural Studies Press, 1998). The booli
derscores the need for sweeping policy changes involving human
economic development.
Wimberley has received numerous honors, including the 1998 At
of Excellence for Research from the Southern Rural Sociological
A native of Louisiana, Wimberley holds a bachelor’s degree
Louisiana College, a master’s from Florida State University, and a
total degree from the University of Tennessee. He has been a,memlie
the NC State faculty since 1971.
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Do you need a park shelter built, but you don’t have enough money to
pay for the labor'? How nbout a bridge over a stream, a workshop or a
greenhouse.
Frank Harmon's students in architecture and construction at North
Carolina Stale University may be your answer. They take on two projects
each year that generally ipeet a public need.
A group of six School of Design students have just completed a unique
outdoor pavilion for the Smithfield Rescue Mission, and another group is
finishing a two-horse ba rn for a family in Raleigh.
Harmon says the pavil ion, which can be used for enjoying the outdoors
and for smoking at the homeless shelter in Smithfield, represents what he
wants to achieve with the class: the students designed the pavilion, raised
$600 for the materials and built it.
"What is nice about these projects is that the students get to learn how
to work with a client a.nd experience real-life difficulties like building a
structure in the rain," says Harmon, associate professor of architecture at
NC State. "At the same time if we can Help people that normally don t
work with an architect, we feel good about it."
The students started working in October on the 12-foot-square struc
ture, which Harmon dicscribes as an unusual, graceful room with a slop
ing roof that overlaps like folded leaves in a book. They moved it from
the School of Design to the Rescue Mission in January by flatbed truck,
and are still putting o:ri the roof. Completed it is worth about $3,000.
Margie Olsen, co-director of the rescue mission, says the pavilion is a
tremendous blessing for the women and children who stay at the shelter.
"We have rather smtil! quarters at the mission and il gets very crowded.
The pavilion provides a place of refuge for the women who can get out-
.side.and watch their children."
- Funding has been low this year for the busy five-bed shelter, she says,
fahdithey could not have afforded to build the pavilion on their own. "The
students did a treme ndous job," she says.
7: Students involved in the shelter project include: Karen L. Currier, Ola
Fe'rm, Chunyu Fu, [an Gordon, Leslie Linsmier and Hatem Zaki, all of
Raleigh.
Hannon says his class will start two more projects in the fall. They are
looking for small projects valued at $500 to $15,000 that can be built at
the school. They prefer tO serve a public need for groups who work with
homeless shelters, |)arks or ,.w-income housing who can’t afford more
than the materials for their projects. He specifically would like to do
something for migrant workers, he says.
Anyone jr.leresteij in preposing a project can contact Harmon at 515-
8359 or 82S'!
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1998
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