ROANOKE TIMES
Copyright (c) 1996, Roanoke Times
DATE: Monday, December 16, 1996 TAG: 9612160112
SECTION: EDITORIAL PAGE: A-6 EDITION: METRO
BURGERS AND fries are American staples not likely to go away, no matter what nutritionists say. But the nation's indulgence in these tasty, fatty foods doesn't have to restrict anyone to unhealthful eating habits.
Convincing scientific evidence - the result of more than 200 studies worldwide - suggests that simply eating five servings of fruits and vegetables every day will significantly reduce the risk of many cancers, including those of the stomach, colon and lungs.
The evidence has been around for years. Five years ago, the National Cancer Institute started a public-awareness program called "Five-a-Day for Health" to encourage Americans to eat a healthy mix of produce. So far, only one-third of adults and one-fifth of children in the country do so.
The great majority are not eating well - but not for lack of abundant choices at grocery stores or money to spend on dieting. The reason, surveys indicate, is that people think it would be hard to meet the guidelines, or that they would have to eat huge portions of green things.
Not so. One serving amounts to half a cup of a cooked vegetable, a cup of fresh salad greens, a medium piece of fruit, three-fourths cup of juice (not punch, but juice) or a fourth cup of dried fruit. What do these have that a Big Mac doesn't? Antioxidants, which block cellular damage. And each fruit and vegetable group provides different benefits, according to a health column in The Wall Street Journal.
*Citrus fruits contain compounds that may protect against cancer.
*Green, leafy vegetables can help prevent chromosome damage.
*Orange vegetables promote normal cell differentiation.
*Crunchy, cruciferous greens (such as broccoli and cabbage) help detoxify carcinogens and modify hormones in ways that might guard against cancer.
*Savory allium-based vegetables (such as onions and garlic) inhibit bacteria in the stomach and cut the formation of cancer-causing nitrosamines.
It's true: An apple a day keeps the doctor away - if accompanied by a salad, onion, orange and sweet potato.
Government nutritionists should keep trying to persuade us to eat better. Maybe next year we'll listen. Right after New Year's.
LENGTH: Short : 45 linesby CNB