812-Lancaater farming, Saturday, Fe6hiaryl9, 1994 r
Home economist Fay Strlckler shows off the food that recent studies suggest may
may prevent some forms of cancer, heart disease, and strokes, and slow the aging
process.
Diet May Prevent
LOU ANN GOOD
Lancaster Farming Staff
LEESPORT (Berks Co.)
Worried about cancer and old age?
Take heart
Recent evidence suggests that
you may reduce the risk of some
forms of cancer, heart disease,
strokes, and cataracts, as well as
slow the aging process.
The secret lies in what you eat
and don’t eat.
To start with. Fay Strickler,
home economist for the Berks
County Extension, suggests you
concentrate on eating a balanced
diet with at least five servings of
fruits and vegetables daily.
Strickler researched recent
research and the findings of the
U.S. Department of Health and
Human Services, and planned a
seminar on cancer prevention. The
seminar was postponed and even
tually cancelled because of subse
quent snow storms, but Strickler
shared her findings with Lancaster
Farming since many readers are
interested in health and nutrition.
“You can not say that eating this
way will definitely prevent cancer
but recent findings show that it
may reduce the risk,” Strickler
said.
Humans need oxygen to live,
but the side effects of the body’s
ongoing use of oxygen causes
wear and tear on cells that can lead
to cancer.
Evidence suggests that vitamins
C and E, and beta carotene, a pre
cursor of vitamin A, are antioxi
dants that permit repair of
damaged cells to avert cancer
development.
Dietary sources of antioxidants
are as follows:
• Vitamin C broccoli, citrus
fruits and juices, red and green
peppers, turnip greens, brussels
sprouts, cauliflower, kiwi fruit,
strawberries, and cantaloupe.
• Vitamin E brown rice,
whole wheat, oats, yeast, and
wheat germ.
• Beta-carotene apricots, car
rots, spinach, broccoli, kale, sweet
potatoes, cantaloupe, mustard
greens, winter squash.
• Selenium whole grains,
brown nee, legumes, fish, liver.
If you have a choice, it is better
to eat an orange or tangerine than
to drink juice because eating pro
vides fiber.
Fresh and frozen vegetables also
contain higher nutrient quality
than canned items.
“But if it’s a choice between eat
ing canned fruit and vegetables or
not eating any, by all means eat the
canned food,” Fay said.
Research also seems to indicate
that it is better to eat foods than
take supplements to consume the
same amount of vitamins and min
erals. The American Cancer Socie
ty does not recommend supple
ments because they believe that as
yet unidentified substance in fruits
and vegetables may actually be
responsible for reduced disease
risk.
In a recent study repented by the
American Heart Association,
women who consumed high
amounts of antioxidant-containing
foods such as carrots and spinach
had a 33 percent lower risk of heart
attack and a 71 percent lower risk
of stroke, than women who ate few
antioxidant-containing foods. The
study was based on 1,795 female
nurses, each of whom had a history
of heart attack, chest pain due to
coronary disease or treatment for a
blockage in a coronary artery.
Those who consumed the most
Jietary antioxidants had the great
est disease reduction.
For those who are hesitant to
nake big changes in diet. Fay said,
’You don’t need to give up the
foods you like, but choose more
nften the foods that may reduce
/our risks of cancer; choose less
nften the foods that might increase
/our risks of cancer.”
Here are seven simple guide
lines for a healthy diet.
• Eat a variety of foods.
• Maintain desirable weight.
• Avoid too much fat, saturated
fat, and cholesterol.
• Eat foods with adequate starch
and Tiber.
• Avoid 100 much sugar
• Avoid 100 much sodium.
• If you drink alcoholic bever
ages, do so in moderation.
Here are some recommended
recipes that may help reduce your
risk of cancer and other diseases.
Cancer
MOCK SAUSAGE PATTIES
1 pound ground turkey or
chicken
'/< cup salt-free seasoned bread
crumbs
2 tablespoons low-sodium
chicken broth
2 tablespoons minced onion
1 tablespoon minced fresh
parsley
1 teapsoon vegetable oil
A teaspoon ground sage
'A teaspoon ground thyme
'/« teaspoon ground black
pepper
1 large egg white
In medium-size bowl, combine
all ingredients except egg white,
using hands, blend ingredients
well. Gently beat egg white with a
fork; add to mixture and incorpo
rate with hands or large wooden
spoon. Shape into 12 patties. Place
on non-stick cookie sheet Broil 3
to 4 inches from heat source 4 to S
minutes or until light brown. Turn
and broil additional 2 to 3 minutes
or until cooked through. Makes 6
servings.
CARROT BREAD
1 cup sugar
’/< cup applesauce
1 cup whole wheat flour
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon salt
1 teaspoon cinnamon
1 cup shredded raw carrots
1 teaspoon vanilla
'A cup shelled walnuts
2 eggs
Preheat oven to 3SO degrees.
Lightly coat a loaf pan with butter
and dust with flour. Mix sugar and
applesauce in bowl. Combine dry
ingredients and add to applesauce
mixture. Add carrots, vanilla, and
nuts. Beat in eggs, one at a time.
Mix well. Pour into pan and bake
for 30 minutes. Cool 10 minutes in
pan, remove and cool on baking
rack. Yield 16 slices with 116 calo
ries and 2 grams fat per slice.
Substitutions: 1 cup shredded
raw zucchini for carrots; add
A cup crushed, drained pineapple
to batter.
(Turn to Pago B 17)
See your nearest
Dealer for Dependable
Equipment and
Dependable Service!
PENNSYLVANIA
• Annvlllr PA
BHM Farm
Equipment, Inc.
ROl, Rte, 934
717-867-2211
CUM*. PA
R&W Equipment Co.
35 East- Willow Street
717-243-2686
DavMebura. PA
George N. Gross, Inc.
R.D. 2, Dover, PA
717-292-1673
Elizabeth town. PA
Messick Farm
Equipment, Inc.
Rt. 283 -Rheem's Exit <
717-367-1319
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Swelgard Bros.
R.D. 3, Box 13
717-896-3414
Homy Brook. PA
Dependable Motor Go.
East Main Street
215-273-3131
215-273-3737
Honev Grove. PA
Norman 0. dark
& Son, Inc.
Honey Grove, PA
717-734-3682
Loysvtte, PA
717-789-3117
MARYLAND
Frederick. MD
Ceresville
Ford New Holland, Inc.
Rt. 26 East
301-662-4197
Outside MD,
800-331-9122
NEW JERSEY
Bridgeton. NJ
Leslie G. Fogg, Inc.
Canton & Stow Creek
Landing Rd.
609-451-2727
609-935-5145
Woodstown. NJ
Owen Supply Co.
Broad Street &
East Avenue
609-769-0308
Hughesvllle. pa
Farnsworth Farm
Supplies, Inc.
103 Cemetery Street
717-584-2106
New Holland.
A.B.C. Groff, Inc.
110 South Railroad
717-354-4191
Olev. PA
C.J. Wonsidler Bros.
R.O. 2
215-987-6257
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Schrefller Equipment
Pitman, PA
717-648-1120
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R.D. 1
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diaries S. Snyder, Inc.
R.O. 3
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S.G. Lewis & Son, Inc.
R.O. 2, Box 66
215-869-2214
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Smith Tractor &
Equip., Inc.
15 Hillcrest Ave.
201-689-7900