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NUTRITION NEWS II from Paula Harrison, M.S., R.D.

SOY FOR THE HEART- People with elevated blood cholesterol may benefit from adding soy products to their diets. The protein and isoflavones in soy are believed to help lower elevated LDL ("bad") cholesterol (over 160). Furthermore, the isoflavones in soy are phyto-estrogens, weak estrogen-like substances made by plants, which may protect the heart like naturally produced estrogen in premenopausal women and estrogen pills taken by many post-menopausal women. Estrogen enables coronary arteries to dilate when they need to; in the absence of estrogen they constrict, causing chest pain. Where can you find soy? Soy products include tofu,tempeh, meat alternatives (i.e. veggie burgers, soy hotdogs,etc.), soymilk, soy flour, textured soy protein (TSP or TVP), and soy powder. Most are available at your local supermarket or health food store. For more information on soy, you can contact the United Soybean Board/ American Soybean Association at (800) 825-5769.

LOW-FAT FAST FOOD- If you've been looking for a healthful fast-food item, try Subway's Veggie Delight, 6-inch sub. It contains only 240 calories, 3 grams total fat (zero saturated), and 590 mg. sodium. Though higher in sodium, Subway's Turkey Breast 6-inch sub and Roast Beef 6-inch sub are also relatively low in calories and fat, with 290 calories and 4 grams fat, and 300 calories and 5 grams fat, respectively.

EXOTIC VEGETABLES OFFER NUTRITION, TASTE, AND VARIETY - Tired of the smae ole vegetables? Consider some foreign ones- bok choy (from China), chayote (from Latin America), daikon radish (from Japan), or okra (from North Africa)to name a few.

Bok choy looks like celery with dark green leaves and white stalks. It has a mild, cabbage-like taste and can be used raw in salads. The hearts and stems can be used in stir-fries and soups. Each 1/2 cup cooked serving of bok choy contains only 10 calories, yet is high in vitamins A and C.

Chayote (pronounced chy-O-tay) is known as the "vegetable pear" due to irs shape and size. It has a mild, zucchini-like taste with a hint of citrus. It can be stuffed, baked with cheese, steamed, or sauteed, or eaten raw. A good source of vitamin C,it has only 19 calories per 1/2 cup cooked serving.

Daikon radish resembles a large white carrot and has a hot, crisp flavor. A good source of vitamin C, it contains a meager 13 calories per 1/2 cup cooked serving. It can be eaten raw in salads, relishes, or dressings, or cooked in soups and stir-fries.

Okra comes in carrot-shaped pods 2-7 inches long with fuzzy green skin. Its taste is similar to that of eggplant. Okra is a good source of vitamin C and folate and has only 30 calories per 1/2 cup cooked serving. It thickens soups and gumbos; to prepare as a side dish, boil or steam, but don't cook too long or it will be sticky.

WAY TO GO BRAVISSIMO! Finally there is delicious pizza that won't clog your arteries! Cheeseless Bravissimo pizzas have lots of flovar sans the mozzarella. The Roasted Vegetable Pizza is loaded with onions, red and yellow peppers, eggplant, roasted garlic, and spicy poblano peppers. Half a pizza contains 350 calories and only 4 grams on fat, zero saturated. Compare that with just two slices of Pizza Hut cheese Pan pizza which contain 492 calories and 18 grams of fat.

REFERENCES - The Soy Connection: Health and Nutrition News about Soy, Summer 1998, colume 6, number 3.

Tufts University Health & Nutrition Letter, September 1998, volume 16, number 7.

Nutrition Action Health Letter: Center for Science in the Public Interest. September 1998, colume 25, number 7.

*****Paula Harrison is a registered dietician practicing in Wyckoff, New Jersey. Paula is a graduate of New York University with a M.S. in Nutrition. If you have any questions you might want to ask her, you may E-mail her at: gpgodart-smile@worldnet.att.net