Nutrition For Kids Booklet
Nutrition For Kids Booklet
Nutrition For Kids Booklet
Weighing in on Health
People who maintain a healthy weight throughout life tend to
stay healthier and live longer. The lifestyle habits that help keep us
slim—exercise and a healthy diet—also cut our risk of diabetes,
heart disease, high blood pressure, and certain cancers.
Many adolescent boys and girls in the United States are currently trying
to lose weight (36 and 44 percent, respectively). Of those, 30 percent of
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Hamburger 373 21 2
Cancer
Research shows a direct association between the amount of excess weight in
childhood and cancer risk in adulthood. For every one-point increase in body
mass index, there is a 9 percent increase in adult cancer risk.7 Therefore, the
more overweight a child is, the greater his or her risk of developing cancer is
later on.
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. Vegetarian diets are associated with an 18 percent reduced
risk for cancer, compared with nonvegetarian diets.8
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Diabetes
Although it is almost entirely preventable, type 2 diabetes is one of the
most prevalent and costly chronic diseases in the United States. Without a
change in eating and exercise habits, two in five children will develop type
2 diabetes in adulthood. For Hispanic children, one in two will develop the
disease.9
Heart Disease
In 2015, the Centers for Disease Control and Prevention found that 21
percent of children ages 6-19 have at least one abnormal lipid level, edging
closer to 30 percent when looking only among children ages 16-19: LDL
cholesterol, HDL cholesterol, or triglycerides. Among obese children,
those rates were even higher, with more than 43 percent having one or more
abnormalities.10 Abnormal lipids are risk factors for heart disease, which is
the No. 1 cause of death in the United States.11
Whole Grains
Grains are rich in fiber and other complex carbohydrates, as well
as protein, B vitamins, and magnesium. Refined grains and sweets
such as cookies and cakes should be kept to a minimum.
• Whole grains include breads, hot and cold cereals, pasta, cooked
grains such as rice and barley, and crackers.
• One serving equals 1 slice bread; 1/2 cup cooked rice, pasta, or
cereal; one 6-inch tortilla; 1 cup cold cereal; or 1/2 bun or bagel.
Vegetables
Vegetables are packed with beta-carotene, folate, potassium, vitamin
C, fiber, and other nutrients. Dark green vegetables, such as kale and
broccoli, contain calcium* and vitamin K.
• Dark green, orange, and red vegetables include collard greens, dark
green leaf lettuce, carrots, sweet potatoes, red tomatoes, and red bell
peppers.
• Starchy vegetables include corn, green peas, baby lima beans, white
potatoes, and plantains.
• Other vegetables include beets, cabbage, celery, green beans, mush-
rooms, onions, and zucchini, and many more.
• One serving of vegetables equals 1/2 cup cooked or raw for most
vegetables. A serving of raw leafy greens, such as spinach, romaine
lettuce, and bok choy, is 1 cup.
* While calcium in most green vegetables is easily absorbed, there are three
exceptions: spinach, Swiss chard, and beet greens. The calcium in these
greens is trapped and can’t be absorbed as readily.
Fruits 7
Fruits are rich in fiber, potassium, vitamin C, and folate.
Be sure to include at least one serving each day of fruits
that are high in vitamin C—citrus fruits, melons, and
strawberries are all good choices.
• Fruit servings should be mainly whole fruits that are fresh,
canned in 100 percent fruit juice, frozen, or dried.
• One serving equals 1 small apple; 1 plum; 1/2 cup sliced
or chopped banana, mango, or melon; 1/2 cup 100 percent
juice; 1/4 cup dried fruit; or one 4-ounce snack container of
unsweetened applesauce or fruit cocktail canned in juice.
• Pizza. Try ordering pizza without the cheese and pile on the veggies. If mak-
ing pizza at home, top it with vegetables, soy cheese, and veggie pepperoni.
• Hamburgers and Hot Dogs. Both come in a wide variety of veggie versions.
You can microwave them, bake them, grill them, and top them with
everything you traditionally enjoy, including soy cheese.
• Cold Cut Sandwiches. Even the cold cut now has a nonmeat alternative.
Try a slice of veggie ham, veggie turkey, or veggie salami topped with lettuce
and tomato and a thin layer of mustard or vegan mayonnaise between slices
of whole-wheat bread.
• Chicken Nuggets and Buffalo Wings. Several companies offer these
traditional favorites in veggie form (look in the frozen food section of the
supermarket). Just add ketchup or barbecue sauce.
• Ice Cream. Nondairy alternatives are available in a variety of flavors. For
a twist, add frozen fruit and a little soy milk to vanilla soy ice cream, and
blend to make a smoothie. A scoop of fruit sorbet—found at many of the
large ice cream chains or at the grocery store—is also a refreshing treat on a
hot summer day.
• Fast Food. Food chains such as Subway offer vegetarian sandwiches, and
Taco Bell makes a bean burrito (just ask them to hold the cheese).
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Sample Menus for Children and Teens
Breakfast: Oatmeal with unsweetened applesauce, soy milk*
Alphabet Soup**, whole-grain crackers, carrot
Lunch:
sticks, banana
Dinner: Pita Pizzas**, fresh cucumber, cherry tomatoes
Snacks: Peach, granola, soy milk*
Whole-grain cereal with strawberries and soy
Breakfast:
milk*
Hummus sandwich on whole-wheat bread with
Lunch: lettuce and tomato, apple juice, orange wedges,
carrot sticks
Baked veggie nuggets, Simply Delicious Winter
Dinner: Squash**, Roasted Sweet Potato Wedges**, rice
milk*, fruit salad
Snacks: Graham crackers, banana
Granola topped with soy yogurt*, blueberries,
Breakfast:
and almonds, calcium-fortified orange juice
Curly Pasta Salad**, green salad, whole-wheat
Lunch:
bread, apple
Dinner: Hearty Chili Mac**, green beans, cucumber salad
Snacks: Popcorn, trail mix, strawberries, almond milk*
Bagel with peanut butter and banana, calcium-
Breakfast:
fortified orange juice
Lunch: Veggies in a Blanket**, pretzels, apple
Bean burrito with lettuce, tomato, and
Dinner: guacamole, rice, baked tortilla chips and salsa,
peach, soy milk*
Snacks: Hummus and crackers, Strawberry Smoothie**
WHOLE GRAINS
4 to 5 5 to 6 7 to 10
Mostly whole grains
servings servings servings
VEGETABLES
Dark green, orange, 1 to 2 2 to 3
1 serving
and red servings servings
1 to 2
Starchy vegetables 1 serving 2 servings
servings
Other vegetables 1 serving 1 serving 2 servings
FRUITS
2 to 3 3 to 4 4 to 5
servings servings servings
LEGUMES
1 to 1 1/2 1 1/2 to 2
Beans and lentils 1 serving
servings servings
1 to 1 1/2 1 1/2 to 2 2 to 2 1/2
Nuts, seeds, and soy
servings servings servings
See “Tips for Important Nutrients: Calcium, Vitamin B12, Vitamin D, and More” on page 15.
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Vegetables
Baby carrots, celery stalks (try with peanut butter and raisins), cucumber,
carrots, tomatoes with nondairy dressing, salsa (try with pita chips)
Fruits
Fortified orange juice, whole fresh fruit, dried fruit, applesauce, fruit cups,
frozen grapes, or banana slices
Here are some suggestions for improving the healthfulness of foods eaten in
schools:
• Pack a lunch. Bean and pasta salads, grilled tofu, burritos, and sandwiches
make great lunches and are easy to pack. Last night’s leftovers are also a
great, simple choice. Make sure to include several healthful snacks.
• Encourage your child to request that low-fat, vegetarian entrees be
placed on the lunch line. Demand for these items will encourage the food
service to incorporate healthier foods into its menu cycle.
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• Parents can also volunteer their time. Get involved with the PTA or
directly with the food service. Work with them to help incorporate
healthier foods. Some parents have even donated recipes or planned
healthful snack breaks in the classroom.
See HealthySchoolLunches.org for more information.
• Stock the kitchen with healthful foods. Having plenty of fruits, vegetables,
grains, and beans on hand and keeping unhealthful foods out of the house are
simple ways to eliminate conflict over which type of food to prepare or eat.
• Focus on food as a fuel for health. Choosing a simple, health-giving way of
eating like the one suggested in these pages and explaining to children why it
is important to eat this way will help them to appreciate and choose healthful
foods.
• Reduce the emphasis on food in daily life. When people solve problems
by eating or congratulate themselves with food, the importance of food has
gotten out of control. Finding other solutions to problems, such as talking
about them, writing about them in a journal, or taking a walk or a bike ride
to figure out possible steps to take, are much healthier and more productive.
Families should become accustomed to using nonfood treats as rewards,
such as a warm conversation, reading, going to a movie or the park, making
something, calling Grandma or a friend, or engaging in physical activities.
• Set clear divisions of responsibility. If a “food fight” develops, parents should
define responsibilities around foods. The parent is responsible for providing
appropriate food choices. The child is responsible for choosing what to eat
among the choices offered.
• Allow for healthful treats. Fresh-fruit smoothies, a colorful cup of berries in
season, or a vegetable dish prepared a favorite way can all be special treats and
prevent a family from feeling deprived.
Children of all ages will enjoy this tasty Try this cold, thick smoothie with
combination of chili and pasta. whole-grain cereal or muffins for a
8 ounces dry macaroni noodles delicious breakfast. You can buy frozen
strawberries or freeze your own in an
1/2 cup water airtight container. To freeze bananas,
1 onion, chopped peel them and break into inch-long
3 garlic cloves, minced pieces. Pack loosely in an airtight
1 small red or green bell pepper, seeded container and freeze. Bananas will keep
and diced in the freezer for about two months,
1 8-ounce package vegetarian ground strawberries for six months.
beef substitute or 4 vegetarian burgers,
thawed (if necessary) and chopped 1 cup frozen strawberries
1 28-ounce can crushed tomatoes 1 cup frozen banana chunks
1 15-ounce can kidney beans, undrained 1/2–1 cup unsweetened apple juice
1 15-ounce can corn, undrained Place all ingredients in a blender and
2 tablespoons chili powder process on high speed until smooth, 2 to
1 teaspoon ground cumin 3 minutes, stopping blender occasionally
to move unblended fruit to the center
Cook macaroni according to package with a spatula. Serve immediately.
directions. Drain, rinse, and set aside.
Per serving (1 cup): 135 calories; 34 g carbohy-
Heat water in a large pot. Add onion and drate; 1 g protein; 0.4 g fat; 0.1 g saturated fat; 4
garlic. Cook until onion is soft, about 5 g fiber; 26 mg calcium; 5 mg sodium; 1 mg iron;
minutes. 53 mg vitamin C
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.
Glossary
Buckwheat—is a fruit seed and is commonly used to make a
gluten-free flour. It is sometimes referred to as kasha.
Bulgur—is a grain made from wheatberries that have been
cracked and toasted. It cooks quickly and has a delicious, nutty
flavor. Bulgur is high in fiber and protein, and contains easily
absorbed minerals and vitamins, such as iron, calcium, and folate.
Bulgur is also 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.
Chia seeds—are black, round, and mild in taste and popular for
their concentrated source of omega-3 fats. They can be toppings
on foods like cereal and salad or blended and baked into recipes.
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 and are commonly used to make the
popular spread hummus.
Couscous—looks like a grain, but is actually a very small pasta.
Some natural food stores and supermarkets sell a whole-wheat
version. Look for it in the grain section.
Flaxseeds—are brown, oval seeds popular as a good source of
omega-3 fats and, to provide maximum nutritional benefits, are
best when ground.
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 and Bragg
Nutritional Yeast Seasoning, are good sources of vitamin B12.
Miso (“mee-so”)—is a salty fermented soybean paste used to
flavor soup, sauces, and gravies. It is 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.
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Glossary
Quinoa (“keen-wah”)—is a grain-like food high in protein that
cooks quickly and may be served as a side dish, pilaf, or salad.
Rice milk—is one of several “grain milks” used in place of cow’s
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. It is great for salad dressings and on
cooked vegetables.
Seitan (“say-tan”)—also called “wheat meat,” is a high-protein,
low-fat food with a meaty texture and flavor.
Soy milk—is nondairy milk made from soybeans that can be used
in recipes or as a beverage. Soy milk is sold fresh in convenient,
shelf-stable packaging. Calcium-fortified varieties are widely
available.
Tahini (“ta-hee-nee”)—is sesame seed butter. It comes in raw
and toasted forms (either will work in the recipes in this book).
Tempeh (“tem-pay”)—is a hearty, fermented soy product that
can be used in place of meat in many recipes.
Textured (or texturized) vegetable protein (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.
Tofu—is a product made from soybeans that can be used in dishes
such as stir-fries and also popularly used in its silken form to make
sauces, creams, and dips. It is sometimes called bean curd.
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