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Show rJT T He Page 10 Food choices reduce cancer risk By Margie Memmott USU Extension Home Economist CAN GOOD FOOD CHOICES REDUCE CANCER RISK? About 35 of cancer deaths in the U.S. are related to poor eating habits. But you can reduce your bage and mustard family vegetables, are good sources of fiber and nutrients. Examples include broccoli, brussels sprouts, cabbage, cauliflower, kale, and other greens. or Add 3 servings of low-fnonfat milk, yogurt, and cheese and 3 servings of lean meat, skinless poultry, fish, dry beans, nuts or eggs. Keep portions of meat, poultry, and fish to about the size of the palm of your hand (about 3 ounces). Use fats and oils sparingly, just 2 teaspoons per meal. Fats and oils are found in butter, cream, margarine, oils, salad dressing, mayonnaise, fried foods, snack chips, and baked goods. WHICH FOODS ARE HIGH IN FIBER? Plant foods contain dietary fiber such as fruits, vegetables, and grains. Consuming foods with dietary fiber aids in digestion and elimination. As you add fiber, be sure to drink plenty of water at least 8 cups of fluids - to help keep an ample supply for your bodys needs. foods Choose from the Food Guide Pyramid: d Include whole grain or rice and breads, cereals, pasta in at least half of your food selections to increase your fiber intake. 2-- at 2-- risk of develop- ing some types of cancer by simply changing your eating habits. Diet is one of several factors that may affect cancer risk and it is one that you can control. Keep in mind, no single food can prevent cancer. WHAT FOOD CHOICES AND EATING HABITS ARE BEST? Eating a diet low in fat and high in grain products, fruits, and vegetables that contain dietary fiber may reduce your risk of some types of cancer. Use the U.S. Department of Agricultures (USDA) Food Guide Pyramid as a practical guide to choosing foods each day: healthy, low-fEat 1 servings of bread, cereal, rice, and pasta; 4 servings of fruit or fruit juice, such as orange juice; and 5 servings of vegetables. Cruciferous, or cab at v 2-- 3-- 1-- -- fiber-containi- bran-enriche- grapefruit, pears, and berries. Choose vegetables high in fiber, especially baked potatoes with skin, broccoli, spinach, and other green vegetables. Try legumes, such as dried beans, peas, and lentils for excellent sources of dietary fiber. WHAT FOODS ARE HIGH IN ANTIOXIDANT NUTRIENTS? Antioxidant nutrients, such as vitamins C, E, and may help prevent the oxidation (the decaying process) of tissues such as the skin. Many foods emphasized in the Food Guide Pyramid supply valuable antioxidant nutrients. One of the very best dietary sources of vitamin C is citrus fruit, including fresh oranges, grapefruit, and citrus juices, Just one glass of orange juice 100 percent of at least provides beta-caroten- your daily vitamin e, C needs. Other sources of vitamin C include tomatoes, potatoes, melons, and berries. Vitamin E is found in whole grain breads and cereals and green, leafy vegetables. Foods high in include yelloworange vegetables and fruits (carrots, sweet potatoes, pumpkins, cantaloupe, apricots, and peaches), and dark green, leafy vegetables (broccoli, kale, spinach, and romaine lettuce). SHOULD I TAKE SUPPLEMENTS? Health experts agree that its better to get nutrients from food rather than relying on vitamin, mineral, or fiber supplements. Foods contain combinations of many important nutrients that are not found in supple- beta-carote- ne District 11 Fundraiser Team Soiling Open Show $10 per person per entry. 13 Money Payback You may enter 3 times with one team member change per entry. This will be a series of 3 shows. Come to 1 , 2, or all 3. Points will be given to top 5 places per show. All-rou- nd s buckles will be awarded at end of series. Associa-tionNation- al 800-366-165- 5. your pressure earner free at Juab Extension 623-179- 1. Need food? Food bank will open 3rd Thursday each month license will not be required to fish that day. While the day use fee will be waived on June 10, the regular overnight camping fee will still be charged for people wishing to remain at the park overnight. The regular golf fee will also be charged for those golfing at one of the divisions three courses. People who are not familiar with Utahs state parks are encouraged to obtain a copy of Utah State Parks! Discover the Diversity. The free brochure provides information on Utahs 45 state parks. For a copy write to the Utah Division of Parks and Recreation, 1636 W. North Temple, Salt Lake City, UT 84116-315or call 6, Central Utah Food Sharing will be open to assist people in need of food help in Juab County starting June 15, 1995, at a new site located in the Juab County Fairgrounds Home Arts Building. The food bank will be open the VJe name, address, city, family size, and a request for their commodities to be picked up by someone else, and the note must be signed. Officials will accept only one note authorizing the pickup of commodities by another person. Gross income guidelines will be posted at the distribution site. If there are any questions, please call Central Utah Food Sharing in Richfield at third Thursday of every month lected by the scouts will be disjust as it was previously. How- tributed to those in need in Juab ever, the hours opened will be County. It takes a lot of food to different. New hours will be from keep the pantry stocked, and the scouts with the help of the com12:00 noon until 3:00 p.m. Households applying for food help must meet posted income guidelines, and may receive food assistance every other month. Central Utah Food Sharing receiyed many donations of food during the recent Boy Scout food drive. The food was put into boxes and stored while a new site was searched for. All the food col ay IF!? IFattHneffs CONCESSION AVAILABLE 1 Federal food commodities will be distributed on June 13th 623-330- EVERYONE COME AND PARTICIPATE I June 10th is Free Fee day at Utah State Partis a supplement, check with your registered dietitian or doctor. FOR MORE INFORMATION: The American Dietetic Center for Nutrition and Dietetics. For answers to your nutrition questions or for A day of free fun awaits those a referral to a registered dietitian Utahs state parks on in your area, call the Consumer visiting Saturday, June 10, as the Utah Nutrition Hotline at Division ofParks and Recreation hosts its annual Free State Park The Florida Department of CitThose visiting any of Utahs rus. For healthy recipes and free Day. 45 state parks on June 10 will not literature, write to: Florida De- have to pay the day use fee. partment of Citrus, P.O. Box 148, Free State Park Day is our Attention: Diet vs. Cancer, Lakeway of thanking our regular visiland, FL 33802 tors for their patronage and support, while encouraging those Test who may have never visited a state park, to come see what theyre missing, said Courtland Nelson, director of the Utah Diof Parks and Recreation. vision Office People who like to fish should Individuals who participate in their poles if they visit a home canning should check the bring state park where a reservoir is accuracy of the gauge and other located, as the Utah Division of lid parts as part of their annual Wildlife Resources hosts Free routine. Day June 10. A fishing To have the gauge on your pres-sur- e Fishing canner tested, free of charge, bring the lid to the Extension Office, 160 North Main, Nephi on the following dates: June 13 9:00-1:0- 0 p.m.; July 19 9:00-1:0- 0 p.m.; and August A distribution of federal food 3 9:00-1:0- 0 p.m. commodities will be held at the If you cannot make it on those Juab County Fairgrounds in the dates, you can bring lids in on Home Arts Building in Nephi for any day during office hours and all Juab County residents of all have them tested for $1.00. ages on Tuesday the 13th of June Please allow one hour for testing. from 1:00 to 4:00 p.m. If you have any questions, conThere will be only one allottact the Extension Office at ment of commodities per household, regardless of how many individuals are at that same address. Persons unable to pick up commodities may send a note with another person. The note must contain the following: 864-487- 754-307- n "r Wednesday, June 7, 1995 E&effimeinmlb!? For more information call 5 Don Brown (801) 8 Glade Jacklin (801 ) 9 Kate Udnerwood (801) ' ' Nephi, Utah Eat fruit, such as oranges, ments. If you think you may need Message from Margie... 6-1- tHuras-efrx- rrr I1' have a vacietty munity has provided a good sup- ply- If anyone would like more information about the food pantry have food items to donate, please call Central Utah Food in Sharing at or Richfield. Any food items donated will be used here in Juab County. WntHto A ay sizes amd sUyUe; j aim stocCi at veory A division of Olsons reenhouse Gardens 550 South 500 West, Santaquin CcamipsttE Have prices! 754-361- 7 Olson's greenhouse gardens and Summit CreehjJursery invite everyone to come out to Santaquin to see the huge selection of (Bedding Plants toe have, (his year we also have Trees , ShruBs, and other gardening needs BANANA Id CHAIR Reg. $39.95. Only $9.99 when you make a purchase or more. Offer good only until Fathers Day. Not applicable to previous purchases. a of $299.95 (SDaajpDooatia 27 South Main, Nephi, Utah t I |