Healthy Eating for Life for Children , livre ebook

Healthy Eating for Life for Children
P HYSICIANS C OMMITTEE FOR R ESPONSIBLE M EDICINE

John Wiley & Sons, Inc.
Copyright 2002 by Physicians Committee for Responsible Medicine. All rights reserved
Menus and recipes by Jennifer Raymond
Published by John Wiley & Sons, Inc., New York
Published simultaneously in Canada
Design and production by Navta Associates, Inc.
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This publication is designed to provide accurate and authoritative information in regard to the subject matter covered. It is sold with the understanding that the publisher is not engaged in rendering professional services. If professional advice or other expert assistance is required, the services of a competent professional person should be sought.
Library of Congress Cataloging-in-Publication Data:
Healthy eating for life for children / Physicians Committee for Responsible Medicine.
p. cm.
Includes index.
ISBN 978-0-471-43621-8 (pbk.)
1. Eating disorders in children. 2. Children-Nutrition-Psychological aspects. 3. Eating disorders. I. Physicians Committee for Responsible Medicine.
RJ506.E18 H43 2001
613 .2'083-dc21 2001046860
10 9 8 7 6 5 4 3
Physicians Committee for
Responsible Medicine Expert Nutrition Panel
Healthy Eating for Life for Children
Neal D. Barnard, M.D.
Patricia Bertron, R.D.
Kathy Guillermo
Suzanne Havala, M.S., R.D., L.D.N., F.A.D.A.
Jennifer Keller, R.D.
Gabrielle Turner-McGrievy,M.S., R.D.
Vesanto Melina, M.S., R.D.
Kristine Kieswer
Martin Root, Ph.D.
with Amy Joy Lanou, Ph.D.
Contents
List of Recipes
Foreword
Part I: Essentials
1 HEALTHY EATING BASICS
The Shift to Plant-Based Diets
2 NUTRIENTS AND WHERE TO FIND THEM
Protein
Complex Carbohydrates
Fats and Essential Fatty Acids
Fiber
Calcium
Iron
Zinc
Vitamins
What about Meat, Dairy, and Eggs?
The Safety of Vegan Diets
Getting Started
Part II: Making It Work for You
3 STARTING LIFE WELL: NUTRITION IN PREGNANCY
A Healthy Pregnancy-A Good Place to Start
Exercise in Pregnancy
Eating for Two
Meal Planning
Meeting Nutrient Needs
Special Concerns
Keeping Your Body Toxin-Free
4 WORRY-FREE BREASTFEEDING
The Perfect Food for Babies
Benefits for Mothers
How Much and How Often?
Complete Nutrition for Breastfed Babies
If You Need a Formula
Establishing a Schedule
Preventing Colic
When to Wean
Mother s Food Choices Matter
5 THE TRANSITION TO SOLID FOODS
How to Begin
Beyond Cereal
Adding More Foods
Finger Foods
Choosing Healthy Foods
Supplements for a Growing Baby
Diet by the First Birthday
6 FEEDING TODDLERS
It s Easy to Get Complete Nutrition
A Closer Look at Your Baby s Food
The Whole Grain Group
The Vegetable Group
The Legume Group
The Fruit Group
If Your Toddler Won t Eat Vegetables
Drinks for Toddlers
Toddlers and Sweets
Encouraging Healthy Eating
If Your Extended Family Doesn t Understand Good Nutrition
7 GROWING KIDS
Balanced Nutrition for Grade School Children
Healthy Snacking Habits
Choosing Whole Foods
Where Does My Food Come From?
Building Responsible Health Choices
8 THE TEEN YEARS
Meal Planning Guidelines for Adolescents
Diet and Puberty
Setting the Stage for Good Adult Health
Helping Your Child Stick with It
Part III: Lifelong Health
9 FOODS AND COMMON HEALTH PROBLEMS
Fighting Infections
Allergies
Cow s Milk Intolerance
Recurrent Ear Infections
Asthma
Type 1 Diabetes
10 FEEDING THE MIND
Breastfeeding and Cognitive Development
Breakfast and Learning in Children
Nutrition for Hyperactivity and Attention Problems
Autism
11 HEALTHY EATING FOR THE YOUNG ATHLETE
Energy from Carbohydrate-Rich Foods
Plant Protein Builds a Healthy Body
Keeping Cool
Young Bodies and Sports
1 2 NURTURING A HEALTHY BODY IMAGE
Talking with Your Child
13 ACHIEVING A HEALTHY WEIGHT AND FITNESS LEVEL
The Importance of Maintaining a Healthy Weight
What Is a Healthy Weight?
Food Choices for a Fit Body
Key Steps to Fitness
What if My Child Is Overweight?
Staying Clear of the Food Fight
The Problem with Dieting
14 EATING DISORDERS: A GUIDE FOR PARENTS
The Unhealthy Habits
The Dangers of Eating Disorders
Anorexia Nervosa
Bulimia Nervosa
Binge-Eating Disorder
Activity Disorders
Beyond Definitions
If Your Child Has an Eating Disorder
Finding Appropriate Treatment
A Few Things to Avoid
What Can We Expect during Recovery?
15 PUTTING IT ALL TOGETHER
16 COOKING TIPS AND TECHNIQUES
Planning a Menu
A Sample Menu Plan
Making a Shopping List
Stocking Up
Meal Preparation Timesavers
17 MENUS FOR A WEEK
1 8 THE RECIPES
Breakfasts
Grains and Pastas
Sandwiches and Wraps
Salads
Dips, Dressings, and Sauces
Soups and Stews
Entrées
Vegetables
Breads and Desserts
Beverages
Glossary
Resources
References
Index
List of Recipes
BREAKFASTS
Whole Wheat Pancakes
Oatmeal Waffles
French Toast
Scrambled Tofu
Quick Breakfast Pudding
Maple Walnut Granola
Multigrain Cereal
GRAINS AND PASTAS
Brown Rice
Brown Rice and Barley
Quick Confetti Rice
Bulgur
Whole Wheat Couscous
Polenta
Quinoa
SANDWICHES AND WRAPS
Missing Egg Sandwich
Banana and Raisin Sandwich
Burritos Supreme
Quickie Quesadillas
Pita Pizzas
SALADS
Three Bean Salad
California Waldorf Salad
Potato Salad
Rainbow Salad
Chinese Noodle Salad
Crispy Green Salad
Desi s Carrot Coins
DIPS, DRESSINGS, AND SAUCES
Simple Vinaigrette
Balsamic Vinaigrette
Creamy Dill Dressing
Tofu Mayo
Salsa Fresca
Sesame Salt
Sesame Seasoning
Corn Butter
Brown Gravy
Quick Bean Dip
Peanut Sauce
Pineapple Apricot Sauce
Applesauce
Strawberry Sauce
SOUPS AND STEWS
Vegetable Broth
Split Pea Soup
Alphabet Soup
Tomato Soup
Potato Vegetable Soup
Lentil Barley Stew
Broccoli Potato Soup
Pumpkin Soup
ENTRÉES
Very Primo Pasta
Terrific Tacos
Sloppy Joes
Fast Lane Chow Mein
Spaghetti
Peanut Butter Spaghetti
Manicotti
Beanie Weenies
Hearty Chili Mac
Neat Loaf
Polenta with Spicy Tofu
Baked Beans
Barbecue-Style Baked Tofu
Quick Chili Beans
Tamale Pie
VEGETABLES
Broccoli with Golden Sunshine Sauce
Braised Collards or Kale
Bok Choy
Summer Squash with Basil
Sesame Asparagus
Oven Fries
Mashed Potatoes
Potato Boats
Golden Nuggets
Winter Squash with Peanut Sauce
Garlicky Green Beans
BREADS AND DESSERTS
Corn Bread
Garlic Bread
Quick and Easy Brown Bread
Pumpkin Spice Muffins
Brownies
Apple Crisp
Banana Cake
Pumpkin Pie
Fat-free Pie Crust
Oatmeal Cookies
Chocolate Pudding
Fruit Gel
Orange Power Pops
Nutty Fruitballs
BEVERAGES
Banana Oat Shake
Strawberry Smoothie
Foreword
T he writing of this book was motivated by the observation that many parents are unclear about how best to nourish their children at different stages of development. Well-intentioned parents like you want to do the very best for the long-term health and well-being of their children. They need help knowing where to begin.
Our hope is that by assembling an expert panel of doctors and nutritionists and by providing well-researched, easy-to-read information on healthy eating during childhood, we can help you promote excellent health for your children throughout their lives. Inside these pages you will find information organized into three sections: healthy eating guidelines for all the stages of childhood, nutrition-related topics of special concern to parents, and healthy recipes and menus for translating these principles into practice.
Chapters 1 and 2 offer a simple, new, healthier perspective on nutrition essentials. In chapters 3 through 8 you ll find a straightforward guide to healthy eating from conception to voting age. Nourishing your child is an once-in-a-lifetime opportunity. The foods you eat during pregnancy affect not only your child s development, but also health later in life. And the tastes your baby learns in early childhood will have a big influence on which foods he or she pulls from the refrigerator as a teenager or picks from a menu in adulthood. The food habits and attitudes your older children acquire will follow them into old age.
Children who learn to enjoy healthy foods have a tremendous asset. The nourishment you give your children now provides the raw materials they will use to grow. The right foods can help them stay slim and healthy, strengthen their immunity, reduce the risk of health problems later in life, and even boost their learning ability. It s easier than you might imagine. Healthy cooking and eating will soon be second nature for both you and your family.
Chapters 9 through 14 cover special topics in nutrition for children. In chapter 9 you ll learn about how food can affect common health problems. Unfortunately, many children get off on the wrong foot. If you could look into the arteries of children as young as three or four years, a surprising number have the early signs of artery changes that can lead to heart attacks later in life. Many children in Western countries have signs of heart disease by the time they reach their teens. Childhood also is the time when diet appears to have its greatest ef