Consuming
Thoughts
Fay Strickler
Penn State
Home Economist
Editor’s Note: Fay Strickler is a
Penn Slate Home Economist for
Penn State Cooperative Extension
in Berks County. Her column
replaces "Have You Heard," writ
ten by Doris Thomas, who retired
recently. Fay will write about simi
lar issues regarding foods, nutri
tion, health, and consumers' ques
tions. If you have a question. Fay
may be contacted at (215)
378-1327.
During February—Heart
Month, I generally receive more
calls concerning foods that are
either high in cholesterol or high
in fat
Consumers see all the publicity
and tend to think about eating
heart healthy foods. But really,
eating low-cholesterol, low-fat
(especially saturated fat) foods
should be planned as part of your
everyday diet, not just in Febru
ary.
Eating foods high in saturated
fat and cholesterol will increase
blood cholesterol in most people.
However, there are wide varia-
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lions among people related to
heredity and the way each per
son’s, body uses cholesterol.
Some people can consume diets
high in saturated fats and choles
terol and still keep normal blood
cholesterol levels. Other people,
unfortunately, have high blood
cholesterol levels even if they eat
low-fot, low-cholesterol diets.
On the average. Americans eat
a diet in which about 36 percent of
the calories come from fat The
Dietary Guidelines suggest a goal
of 30 percent or less of total calor
ies from fat. They also suggest
limiting saturated fatty acids to
less than 10 percent of calories. If
you’re not sure of your daily cal
orie intake, hoe’s a rough guide:
1,600 calories a day is about right
for many sedentary women (not
physically active), many young
children, and some older adults;
2,200 is about right for most chil
dren, teenage girls, active women,
women who are pregnant or
breastfeeding, and many seden
tary men; 2,800 is about right for
Brillion has designed a 3 pt. S-tine field cultivator with a larger,
aggressively angled 12” diameter rolling basket, a 4-bar frame that
allows for either 4" or 6* tooth spacing and an adjustable coil tine
leveler bar. Gauge wheels are optional.
PENNSYLVANIA
Adamstown
ADAMSTOWN
EQUIP. INC.
Allentown
LEHIGH AG
EQUIPMENT
Altoona A Crsssen
l|uce
EQUIPMENT CO.
BseMahvllle
MILLER
EQUIP. CO.
Bsiwlek
C.H. RINEHIMER
& SONS
teenage boys, many active men,
and some very active women. The
right level for you depends on
your age, sex, body size, and how
active you are.
Because children have a special
dietary needs during early grow
ing years, a goal of 30 percent or
less of total calories from fat is not
recommended fo? children under 2
years old. As young children be
gin to eat meals prepared for the
family, usually at about 2 years of
age or older, they should be en
couraged to eat foods that ate low
in fat and saturated fatty acids but
which also provide the calorics
and nutrients they need for normal
growth.
Consumers are often confused
about which foods have cholester
ol and how much is recommend
ed. Cholesterol is present in all
animal products we eat meat,
poultry, fish, milk and milk pro
ducts, and egg yolks. Both the lean
parts (muscle) and fat of meat and
the meat and skin of poultry con
tain cholesterol. Cholesterol is not
found in foods of plant origin such
as fruits, vegetables, grains, nuts,
seeds, and dry beans and peas.
Quick breads and other baked pro
ducts may contain some cholester
ol if they are made with ingredi
ents such as egg yolk, cheese,
milk, butter, or lard.
Cholesterol in the foods you eat
(dietary cholesterol) has less ef
fect on blood cholesterol levels
than do the saturated fatty acids in
the foods you eat Health authori
ties suggest that limiting dietary
cholesterol intake to an average of
less than 300 milligrams a day is
best for most people.
These recommendations are not
meant to prohibit the use of any
specific food item or to prevent
you from eating a variety of foods.
For example, eggs and organ
meats (such as liver) contain cho
lesterol, but they also contain es
sential vitamins and minerals, as
well as protein. Such items can be
eaten in moderation, as long as
your over-all cholesterol intake is
not excessive.
To avoid too much fat, saturat
ed fat, and cholesterol:
• Choose lean meat, fish, poul
try, dry beans and peas as your
3 FT. BASKET
CONTACT TOUR BRILLION DEALER FOR DETAILS
Carlisle
GUTSHALL-S, INC.
Graanaburg
J 4 M MACHINERY
CO., INC.
Laneaatar
LANDIS
BROTHERS, INC.
Labanon
UMBERGER'S
OF FONTANA
Loywllta
GUTSHALLS, INC.
Lynnport
KERMIT K.
KISTLER, INC. Quarryvllla
Maxatmmy gRUMELU FARM
N.H FUCKER 4 SERVICE
SONS, INC.
Dovw
GEORGE N.
GROSS, INC.
Eadon
GEORGE V.
SEIPLE
EllnbttMown
MESSICK FARM
EQUIPMENT CO.
InttreourM
C.B. HOOBER
& SON
GrMncMtl*
MEYERS
IMPLEMENT
Lancaster. Farming, Saturday,. February 19, 1994-B3
Don’t Settle For
Block Thumb
RUTGERS. N.J. “Black
thumb” is not a permanent condi
tion. “My mother-in-law was sure
she was a hopeless case, killing
every house plant that came her
way, but with “easy” plants and a
minimum of coaching, she
became an indoor gardener.” said
Martha Maletta, horticultural con
sultant for Hunterdon County
Extension.
Healthy green plants add some
thing special to the feeling of a
room. Miserable looking speci
mens are depressing. To change a
“black thumb” to "green" try one
of the “easy” plants • there are
several.
These plants earn their reputa
tion for being “indestructible”
because they will tolerate a wide
range of conditions. That does not
mean they will survive any and all
abuse, however. So there are a
couple of essentials that need
mentioning:
More house plants are probably
killed by kindness than neglect
Even the “indestructibles” can’t
stand overwatering. So make sure
the plant container has good drain
age holes. When watering, don’t
be stingy. Give the plant plenty of
water until it runs out the bottom,
and discard any excess still in the
saucer after a few minutes. Then
do not water again until the top of
the soil feels dry. That may be a
day or two or a week or two
depending on condition - light and
temperature, especially. Better to
underwater than overdo it. The
plants listed below will tolerate
low light, but, to ensure success,
place them in a north, east, or west
protein sources.
• Moderate your use of eggs and
organ meats (such as liver).
• Limit your intake of butter,
:ream, hydrogenated margarines,
shortenings, and coconut oil, and
foods made from such products.
• Trim excess fat off meats, ther
broil, bake, or boil rather than fry
HFC FIELD CULTIVATORS
The ‘heart* of any field cultivator is the shank pivot point. A “bulked
up' shank bracket made of cast ductile iron Instead of the usual
formed steel bracket, incoiporates a hardened steel bushing AND
a zerk grease fitting to lubricate the pviot point to reduce wear. The
result is thousands of acres of extended life of the shanks.
Tamaqua
CHARLES
SNYDER, INC.
Naadmora
CLUGSTON
FARM EQUIPMENT
Waahlngton
BULL
INTERNATIONAL
Naw Holland
A.B.C. GROFF, INC.
Oakland Mills Waltontown
PEOPLES DEERFIELD AG i
SALES i SERVICE TURF CENTER, INC.
Olay
PIKEVILLE
EQUIPMENT, INC.
Waat Grova
S.G. LEWIS i
SON, INC.
WKllamaburg
LONGENECKER'S
window or near a south window.
Now for the plants. Mother-in
law plant (Sansevieria) is avail
able as several varieties, large and
small, with variously patterned
and colored leaves Cast-iron plant
(Aspidistra) and Chinese everg
reen (Aglaonema) are also avail
able as several species and variet
ies. There are 20 species of
Arrowhead plant (Syngonium,
Nephthytis), vines that can be
allowed to trail or climb.
Photos, (Scindapsus), also a
vine looks rather like heartleaf
philodendron but is available in
variegated cultivars. I can attest to
this plant’s indestructibility. The
three specimens now in my home,
survived two years in a college
dorm. They arrived home last June
completely dead, apparently. But,
I noticed that the roots looked
okay, and, after being cut back
completely and summered out
doors in die shade, they have all
be resurrected.
Peace lily, (Spathiphyllum) will
flower in moderate light and is
available in large (24”) and small
(10”) varieties. Parlor palm, (Cha
maedorea elgans), stays relatively
small (3 ft. - 6 ft); the dwarf C.
bella stays about two feet tall.
Bamboo palm (Chamaedorea
erumpens), can grow very large.
They are both attractive as well as
“tough”.
This short list of plants will do
for starters. With experience and
success and a developing green
thumb they will be only an intro
duction to the pleasure of indoor
gardening.
16% Ft
to 31% Ft
MARYLAND
Frad trick
CERESVILLE FORD
NEW HOLLAND
NEW JERSEY
Columbus
REED BROTHERS
LESLIE FOGG EQUIPMENT
Elmar
POLE TAVERN
EQUIP.
SALES CORP
Urbana
KNOTT &
GEISBERT, INC.
Falrfltld
CALDWELL
TRACTOR &
EQUIPMENT