Nutrition for Your Kids

Page 1

Nutrition for Your Kids

5100 Wisconsin Avenue NW Suite 400 Washington, DC 20016

Play with Your Food Art ©

A DIETARY APPROACH TO CANCER PREVENTION

PRINTED ON RECYCLED PAPER

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T

he road to lifelong health begins with a nutritious

trim waistline, but also for preventing cancer. In this guide, you will find the tools you and your family need to get started on a healthy path: up-to-date nutrition and cancer information, advice on changing habits, tips to get your family motivated, and plenty of delicious recipes.

Cancer Prevention Right from the Start The earlier children start eating a nutritious diet rich in cancer-fighting foods, the greater their chances of staying healthy for life. Cancers of the colon, breast, and prostate are influenced by diet, exercise, and healthy weight control. Lifelong eating habits are established in childhood, and the longer the exposure to cancer-fighting foods and the avoidance of cancer-promoting foods, the greater the likelihood that cancer won’t strike during adulthood. More than one million people are diagnosed with cancer in the United States each year, and 30 to 60 percent of these cancers are potentially preventable with a healthy diet.1 An unhealthy diet and a sedentary lifestyle lead to obesity, which in turn increases cancer risk. Building one’s diet from whole grains, legumes, vegetables, and fruits provides a regimen loaded with cancer-fighting antioxidants, phytochemicals, and fiber, and helps promote healthy weight control. The chart on the next page compares the nutrient information in a few popular American foods to similar vegetarian options.

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diet and exercise, not only for keeping a healthy heart and

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Lifelong Habits Start Early Calories

Fat (g)

Veggie Burger

264

0.5

8

Hamburger

444

21

2

Homemade Bean Burrito

255

2

12

Fast-food Chili-Cheese Burrito

390

18

4

As you can see, a veggie burger has 20 less grams of fat and 180 less calories than a typical hamburger, and a homemade bean burrito with lettuce, tomato, and salsa has 16 less grams of fat, 135 less calories, and 8 extra grams of cancer-fighting fiber compared to a fastfood chili-cheese burrito. It’s easy to make the switch and well worth the time. It is important to help children choose a healthy eating style and incorporate fun physical activity in their lives now and in the future to help ward off cancer and other chronic diseases.

Fiber (g)

Food preferences and lifestyle habits of physical activity are set early in life. Introducing fruits, vegetables, whole grains, and legumes to children as early as possible increases the likelihood that they will choose and prefer those foods throughout their lives. A recent review found that vegetarian diets, when adopted at an early age, provide nutritional advantages and lead to healthy eating habits in adulthood.2 Vegetarian teens have higher intakes of cancer-fighting antioxidants and essential vitamins and minerals. A study published in the International Journal of Cancer found that vegetarians had reduced breast cancer risk, compared to meat-eaters, most likely due to the abundance of healthy foods and the avoidance of meat throughout their lives.3 Women in this study with the highest intake of vegetables, legumes, and fiber had approximately half the odds of developing breast cancer compared to women with the lowest intake. Research points to exercise and healthy weight control as important variables in warding off cancer. Helping to engage children in a variety of physical activities early on also ensures that they will remain active adults. In 2010, nearly half the children in North America will be overweight or obese, according to a recent report in the International Journal of Pediatric Obesity.. Physical activity in itself helps to reduce cancer risk, but in combination with a healthy, plant-based diet, it also helps to promote weight control.

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Food

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Early Puberty and Breast Cancer Risk

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Since lifetime estrogen exposure is a critical factor in breast cancer risk, the earlier a girl reaches puberty, the greater her chance of developing breast cancer in her adult years. The standard American diet—loaded with fat and lacking in fruits, vegetables, and dietary fiber—tends to bring on puberty at earlier ages, due to increased body fat and insulin resistance.6 A diet rich in low-fat vegetarian foods encourages healthy weight control and reduced insulin levels in children and adults, and therefore helps to decrease breast cancer risk.7

Avoiding Dairy Products Several cancers, particulary prostate cancer, have been linked to the consumption of dairy products. Two sizeable Harvard studies showed that men who consumed the most dairy products had significantly higher risk of developing advanced prostate cancer compared to men who consumed few or no dairy products.8,9

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Play with Your Food Art Š

According to the Centers for Disease Control and Prevention, approximately 80 percent of high school students do not consume the recommended five or more daily servings of fruits and vegetables. Research has repeatedly shown that fruits and vegetables reduce the risk of several forms of cancer.4 And a large European study found a significant decrease in adult cancer incidence and mortality among individuals who had a high consumption of fruit as children.5

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Carcinogens in Cooked Meat

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Play with Your Food Art ©

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6

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Play with Your Food Art ©

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Fish and Shellfish and Cancer

Making the Switch

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Adopting a healthy eating pattern is easy when the whole family makes the change together. Here are some helpful tips for making the switch:

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Play with Your Food Art ©

CP Nutrition for kids booklet 046 6

8

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The New Four Food Groups

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10 CP Nutrition for kids booklet 047 7

Menu Planning

Planning meals based on the New Four Food Groups is easy and helps ensure growing children get the important nutrients they need. Caloric needs vary from child to child. The following guidelines are general ones. [V @LHY 6SKZ

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Be sure to include a source of vitamin B12, such as any typical children’s multivitamin, vitamin-fortified cereals, or soymilk.

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11 4/27/07 5:00:49 PM

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Sample Menus for Children and Teens

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CP Nutrition for kids booklet 048 8

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13 4/27/07 5:01:10 PM

Healthy Snacks

Young children have high calorie and nutrient needs but their stomachs are small. Teenagers also often have high energy needs combined with busy schedules. Keep delicious, healthy snack choices on hand both at home and in the lunchbox.

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Learning to Eat Well

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CP Nutrition for kids booklet 049 9

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15 4/27/07 5:01:15 PM

Fitting In Fun Physical Activities • ,UJV\YHNL JOPSKYLU [V WSH` ^P[O V[OLY JOPSKYLU HUK [V KV HJ[P]L

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Sticking with It The ease with which children transition into and stick with this healthy dietary pattern can be positively influenced by a variety of factors. Family support, by providing healthy foods, offering a variety of exercise opportunities, and setting a good example, is key. Educating your children to have a clear understanding of the health value of good eating habits will enable them to make the switch easily and maintain this diet at home, away from home, and throughout their lives.

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16 CP Nutrition for kids booklet 0410 10

For more information, please visit The Cancer Project’s Web site:

www.CancerProject.org

Play with Your Food Art ©

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17 4/27/07 5:01:17 PM

Sweet Potato Muffins +ZMIU WN *ZWKKWTQ ;W]X

Garbanzo Burgers

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18 CP Nutrition for kids booklet 0411 11

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19 4/27/07 5:01:30 PM

Rice Pudding

Veggies in a Blanket

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CP Nutrition for kids booklet 0412 12

Hummus

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CP Nutrition for kids booklet 0413 13

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functions as a thickener to replace cornstarch, which is more refined than arrowroot.

Brown rice—is an excellent source of protective soluble fiber

as well as protein, vitamins, and minerals that are lost in the milling of white rice. Available in long grain and short grain varieties. Long grain, which is light and fluffy, includes basmati, jasmine, and other superbly flavorful varieties. Short grain is more substantial and perfect for hearty dishes. Nutritionally, there is very little difference between the two.

Seitan

SILKEN TOFU Tahini

Tempeh

Couscous

Bulgur

Quinoa

Chickpeas CP Nutrition for kids booklet 0414 14

BROWN

RICE

and toasted. Cooks quickly and has a delicious, nutty flavor. Bulgur is high in fiber and protein, contains easily absorbed minerals and vitamins, such as iron and calcium and folic acid. May also be sold as “Ala.�

Carob powder—is the roasted powder of the carob bean, which

can be used in place of chocolate in many recipes. One appeal of carob over chocolate is that carob is caffeine free.

Chickpeas—are also called garbanzo beans. These versatile, light-

brown beans have a nutty flavor and are a great source of protein, fiber, folate, vitamin B6, vitamin C, and zinc. They are available dried or canned.

Couscous—although it looks like a grain, couscous is actually a very small pasta. Some natural food stores and supermarkets sell a whole wheat version. Look for it in the grain section. Nayonaise—is a cholesterol-free mayonnaise substitute that contains no dairy products or eggs. Look for the fat-free version. Non-hydrogenated margarine—is margarine that does not contain hydrogenated oils (also known as “trans fats�). Hydrogenated oils raise blood cholesterol and can increase heart disease risk. Three brands of non-hydrogenated margarine are Earth Balance, Canoleo Soft Margarine, and Spectrum Spread.

Glossary

Arrowroot—is a fine white powder from a tropical plant. It

Glossary

The majority of ingredients in the recipes are common and widely available in grocery stores. A few that may be unfamiliar are described below. Additional vegetarian ingredients you may come across as you adopt this new eating pattern are also described below.

Bulgur—is a grain made from wheatberries that have been cracked

Nutritional yeast—Nutritional

yeast, not to be confused with either brewer’s or baker’s yeast, is cultivated specifically for use as a nutritional supplement. Nutritional yeast is an excellent source of protein and vitamins, especially the B-complex vitamins, and has a nutty, creamy, cheesy flavor. Certain nutritional yeasts, such as Red Star Vegetarian Support Formula Nutritional Yeast, are good sources of vitamin B12.

Miso (“mee-so�)—is a salty fermented soybean paste used to flavor soup, sauces, and gravies. Available in light, medium, and dark varieties. The lighter-colored versions have the mildest flavor while the dark are more robust. Miso is rich in B vitamins and protein. Potato flour—is used as a thickener in sauces, puddings, gravies,

and baked goods.

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milk. Because rice milk does not contain lactose, it is also suitable for those who are lactose-intolerant.

Seasoned rice vinegar—is a mild vinegar made from rice and seasoned with sugar and salt. Great for salad dressings and on cooked vegetables. Seitan (“say-tan�)—also called “wheat meat,� is a high protein, fat-free food with a meaty texture and flavor.

Silken tofu—is a smooth, delicate tofu that is excellent for sauces, cream soups, and dips. Soymilk—is non-dairy milk made from soybeans that can be

used in recipes or as a beverage. Sold fresh in convenient, shelf-stable packaging. Calcium-fortified varieties are widely available.

Spike—is a seasoning mixture of vegetables and herbs. Comes in a salt-free version, as well as the original version which contains salt.

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toasted forms (either will work in the recipes in this book).

can be used in place of meat in many recipes.

(TVP)—is a high–protein meat substitute made from soy flour. It also contains a fair amount of fiber and is low in fat and carbohydrates. The flavor is neutral, so it absorbs the flavors with which it is cooked.

Turbinado sugar—is also called “raw sugar� because it is less processed than white sugar.

CP Nutrition for kids booklet 0415 15

References

Rice milk—is one of several “grain milks� used in place of cow’s

Glossary

cooks quickly and may be served as a side dish, pilaf, or salad. Sold in natural food stores.

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Quinoa (“keen-wah�)—is a whole grain high in protein that

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Play with Your Food Art© by artist Saxton Freymann, a gift from Play with Your Food LLC. The Cancer Project acknowledges the generosity of this unique donation.

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References

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CP Nutrition for kids booklet 0416 16

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