Eating fruits and vegetables may play a protective role against breast cancer. A study was conducted by John Pierce of the University of California-San Diego, called the Women's Healthy Eating and Living (WHEL) trial in 1993. The study randomly assigned 3,088 women, ages 18-70 years, who had early stage breast cancer to different groups to compare the effects of eating different amounts of high-fiber foods like vegetables and fruits.

The study found that women who were already eating 5-7 or more servings per day of vegetables and fruits and getting 30 minutes of moderate daily exercise before being enrolled in the study had the lowest mortality rate and cancer recurrence rate. However, women who increased fruit and vegetables in their diets after breast cancer diagnosis did not generally reduce their cancer recurrence or mortality risk. The results were presented at a recent American Institute for Cancer Research conference. Pierce reported findings from a subgroup of high-risk women who had been treated with tamoxifen. His preliminary findings suggest a potential protective role for fruits and vegetables among this group.

Additional data from the WHEL study found that participants who followed diets high in vegetables, fruit and fiber and low in fat didn't pay any more. The study, led by Cheryl Rock, registered dietitian with the University of California, reviewed barriers to dietary change and physical activity for breast cancer patients and survivors. She found that a healthy dietary pattern is not associated with an oft-cited barrier to behavior change: high cost. Women following the healthy diet did not increase their household grocery bills. — American Institute for Cancer Research.

WEB

Help for holiday cooking is only a click or call away. For poultry and meat prep and food safety: U.S. Department of Agriculture Meat and Poultry Hotline: 888-674-6854 or www.fsis.usda.gov. Food-safety specialists answer calls 10 a.m.-4 p.m. weekdays year-round — except Thanksgiving Day, when hours are 8 a.m.-2 p.m. The website has a 24-hour automated response system. Service is also available in Spanish. The Butterball Turkey Talk-Line is at 800-288-8372 or www.butterball.com. Home economists and nutritionists answer questions in English and Spanish. Nov. 3-26: 8 a.m.-8 p.m. weekdays; 8 a.m.-6 p.m. Nov. 22-23; 6 a.m.-6 p.m. Nov. 27 (Thanksgiving Day); and 8 a.m.-6 p.m. Nov. 28. Check the website for 24-hour automated assistance and info on other resources.

Q & A

Following a workout, is it better to eat or not?

A: If your exercise routine is a low-level, moderate activity like walking, special attention to food or drink is probably not needed — especially if you are trying to lose weight. However, after a strength-training workout or vigorous sports or endurance exercise, food and drink are important to future success. The first one or two hours after a workout are known as the recovery period. During this time, changes in hormones and blood flow to muscle offer a unique window of opportunity where nutrients can have extra impact. Sports nutrition experts highlight three priorities during this recovery time: replenishing fluids lost through sweat; providing carbohydrates to restore muscle glycogen (the carbohydrate fuel muscles use during exercise); and providing protein to promote repair and rebuilding of muscle. Eating a full meal within this timeframe is not necessary, but a snack is important. Most sports nutritionists suggest about 50 to 100 grams of carbohydrate and 10 to 20 grams of protein, depending on body size and intensity of the workout. Examples include: cereal (or a cereal bar) with milk; fruit and yogurt; bread with sliced turkey; or a sports drink or juice with nuts. If you choose foods with enough carbohydrate, plain water is suitable to meet your rehydration needs. — American Institute for Cancer Research.

RECIPE

This recipe for Zesty Turkey Chili is from Price Chopper Supermarkets. Not only is it low in fat due to the use of lean ground turkey, but it's also high in fiber, thanks to a can of black beans as well as kidney beans.

Zesty Turkey Chili

1 pound lean ground turkey

1 teaspoon olive oil

1 medium onion, finely chopped

1 green pepper, chopped

2 cloves garlic, crushed

1 can (28 ounces) reduced sodium crushed tomatoes

1 can (14 ounces) low sodium tomato puree

1 can (16 ounces) kidney beans, drained and rinsed

1 can (16 ounces) black beans, drained and rinsed

2 tablespoons chili powder

1 teaspoon cinnamon

1 teaspoon cumin

2 teaspoon brown sugar

Hot sauce, salt and pepper, to taste

In a deep saucepot over medium-high heat, saute onion and pepper in olive oil for 3 to 5 minutes. Add garlic and cook an additional minute. Add ground turkey and brown for 5 minutes. Add tomatoes and tomato puree, and turn heat to low. Add beans and spices and simmer, stirring occasionally until mixture thickens. Add additional seasoning if needed. Serves 4-6.

Per serving: 475 calories, 36 g protein, 40 g carbohydrate, 12.5 g fat, 89 mg cholesterol, 16 g dietary fiber, 514 mg sodium.

Charlyn Fargo is a registered dietitian in Springfield, Ill. For comments or questions, contact her at charfarg@aol.com. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.

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