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Nutrition for Your Kids

Nutrition for Your Kids

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Published by Vegan Future
Start your children out right with cancer-fighting eating habits—the benefits last a lifetime! This 28-page booklet shows you how. It includes descriptions of foods to embrace and foods to avoid, as well as tips on how to make diet changes work. Ten kid-friendly recipes and wonderful “Play with Your Food Art” from Saxton Freymann make this piece a joy to use.

Order a print copy at
http://support.pcrm.org/site/PageServer?pagename=literature_order_form
Start your children out right with cancer-fighting eating habits—the benefits last a lifetime! This 28-page booklet shows you how. It includes descriptions of foods to embrace and foods to avoid, as well as tips on how to make diet changes work. Ten kid-friendly recipes and wonderful “Play with Your Food Art” from Saxton Freymann make this piece a joy to use.

Order a print copy at
http://support.pcrm.org/site/PageServer?pagename=literature_order_form

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Published by: Vegan Future on Jul 13, 2011
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A DIETARY APPROACH TO CANCER PREVENTION

Nutrition for Your Kids
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5100 Wisconsin Avenue NW
Suite 400
Washington, DC 20016
PRINTED ON RECYCLED PAPER
CP Nutrition for kids booklet 041 1 4/27/07 5:00:20 PM
he road to lifelong health begins with a nutritious
diet and exercise, not only for keeping a healthy heart and
trim waistline, but also for preventing cancer. In this guide,
you will nd 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.
he road to lifelong health begins with a nutritious
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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.
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.
1
Cancer
Right from
The earlier children start eating a
Prevention
nutritious diet rich in cancer-fighting foods,
the greater their chances of staying healthy
for life. Cancers of the colon, breast,
in childhood, and the longer the exposure
to cancer-fighting foods and the avoidance of
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.
CP Nutrition for kids booklet 042 2 4/27/07 5:00:29 PM
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 fast-
food 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.
Food Calories Fat (g) Fiber (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
2
3
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
and salsa has 16
less grams of fat,
135 less calories, and 8 extra grams of 135 less calories, and 8 extra grams of
cancer-fighting fiber compared to a fast-
food 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.
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
135 less calories, and 8 extra grams of 135 less calories, and 8 extra grams of
cancer-fighting fiber compared to a fast-
food 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
It’s easy to make the switch and well
activity in their lives now and in the
future to help ward off cancer and other
chronic diseases.
Lifelong Habits Start Early
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-eat-
ers, 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 ap-
proximately 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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3
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
.
helps to reduce cancer risk, but in combination with
a healthy, plant-based diet, it also helps to promote
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CP Nutrition for kids booklet 043 3 4/27/07 5:00:36 PM
Gold Stars to
Fruits and Veggies
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

Early Puberty and Breast Cancer Risk
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
Some evídence suggests thut duírv products muv be
ussocíuted víth ovuríun und breust cuncer. A recent revíev
íound thut íor everv l0 grums oí íuctose consumed (the
umount ín one gíuss oí míík), ovuríun cuncer rísk íncreused
bv l3 percent.
l0
1he cuíprít muv be u product oí the
breukdovn oí the míík sugur, íuctose. Luctose breuks dovn
ín the bodv to íorm unother sugur cuííed guíuctose, vhích
muv dumuge the ovuríes. 1he probíem ís the míík sugur, not
the míík íut, so ít ís not soíved bv usíng non-íut products.
ßreust cuncer hus uíso been íínked to the consumptíon
oí duírv products, presumubív reíuted, ut íeust ín purt, to
íncreuses ín u compound cuííed ínsuíín-ííke grovth íuctor
(lCl-l).
ll-l3
lCl-l ís íound ín cov's míík und hus been shovn
to occur ín íncreused íeveís ín the bíood oí índívíduuís consum-
íng duírv products on u reguíur busís.
l4

Duírv products ure not essentíuí to the díet. Cuícíum cun be íound
ín u vuríetv oí píunt íoods ín u híghív ubsorbubíe íorm.
ßeuns, dríed ígs, sveet potutoes, und green vegetubíes,
íncíudíng coííurds, kuíe, broccoíí, musturd
greens, und Svíss churd, ure exceííent sources.
lortííed sovmíík und ríce míík und cuícíum-
íortííed íuíces províde u greut deuí oí cuícíum
us veíí. Hovever, munv scíentísts no íonger
promote hígh cuícíum íntukes und, ínsteud,
suggest moderute cuícíum íntukes500-600
míííígrums per duvuíong víth reguíur exercíse,
us u regímen íor optímuí heuíth. ln uddítíon, eutíng
íots oí íruíts und vegetubíes, excíudíng unímuí
proteíns, und íímítíng suít íntuke uíí heíp the bodv
retuín cuícíum.
ßeuns, dríed ígs, sveet potutoes, und green vegetubíes,
íncíudíng coííurds, kuíe, broccoíí, musturd
greens, und Svíss churd, ure exceííent sources.
lortííed sovmíík und ríce míík und cuícíum-
íortííed íuíces províde u greut deuí oí cuícíum
us veíí. Hovever, munv scíentísts no íonger
promote hígh cuícíum íntukes und, ínsteud,
suggest moderute cuícíum íntukes500-600
míííígrums per duvuíong víth reguíur exercíse,
us u regímen íor optímuí heuíth. ln uddítíon, eutíng
íots oí íruíts und vegetubíes, excíudíng unímuí
proteíns, und íímítíng suít íntuke uíí heíp the bodv
4 5
ussocíuted víth ovuríun und breust cuncer. A recent revíev
umount ín one gíuss oí míík), ovuríun cuncer rísk íncreused
breukdovn oí the míík sugur, íuctose. Luctose breuks dovn
muv dumuge the ovuríes. 1he probíem ís the míík sugur, not
lCl-l ís íound ín cov's míík und hus been shovn
to occur ín íncreused íeveís ín the bíood oí índívíduuís consum-
Duírv products ure not essentíuí to the díet. Cuícíum cun be íound
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According to the Centers for Disease Control and
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CP Nutrition for kids booklet 044 4 4/27/07 5:00:41 PM
Carcinogens in Cooked Meat
\hííe ít ís ímportunt to íoud up on íruíts, vegetubíes, vhoíe
gruíns, und beuns to ensure íntuke oí cuncer-íghtíng nutríents
und to keep veíght dovn, ít's uíso ímportunt to steer cíeur oí
íoods thut muv encouruge cuncer grovth. Meut ís devoíd oí
íber und other nutríents thut huve u protectíve eííect. lt uíso
contuíns unímuí proteín, suturuted íut, und, ín some cuses,
curcínogeníc compounds íormed duríng the cookíng process.
1hese curcínogeníc compounds muv be to bíume íor purt oí
the correíutíon betveen meut íntuke und íncreused cuncer rísk.
Meut íntuke hus been shovn to be u rísk íuctor íor breust cuncer,
even vhen reseurchers controííed íor coníoundíng íuctors such
us totuí íut und cuíoríe íntuke.
l5
Heterocvcííc umínes (HCAs) ure DNA-dumugíng compounds
produced us meut cooks ut hígh temperutures. 1he íonger und
hotter the meut cooks, the more oí these compounds íorm. ln
some studíes, gríííed chícken íormed hígher concentrutíons oí these
cuncer-cuusíng substunces thun other tvpes oí cooked meut.
l6
Aíí
tvpes oí meut, hovever, cun contuín some íeveí oí these curcínogens.
Consumptíon oí veíí-done meut hus been ussocíuted víth íncreused
rísk oí breust cuncer und coíon cuncer.
ln uddítíon, grííííng or broíííng meut over u dírect íume resuíts ín
íut droppíng on the hot íre vhích produces íumes contuíníng
poívcvcííc uromutíc hvdrocurbon (lAH). lAHs udhere to the suríuce
oí íood: the more íntense the heut, the more lAHs
ure present. 1hese chemícuís ure beííeved to
píuv u sígníícunt roíe ín humun cuncers.
6 7
Weighing in on Cancer Risk
Cverveíght chíídren ure ííkeív to become
overveíght uduíts, thus íncreusíng rísk íor u host
oí heuíth probíems, íncíudíng díubetes, hígh
bíood pressure, heurt díseuse, und some cuncers.
Nev reseurch hus uíso shovn u dírect ussocíutíon
betveen the severítv oí excess veíght ín chíídhood
und cuncer rísk ín uduíthood. lor everv one-
poínt íncreuse ín bodv muss índex, there ís u níne
percent íncreuse ín uduít cuncer rísk.
l7
1hereíore,
the more overveíght u chííd ís, the greuter hís/her
rísk oí deveíopíng cuncer íuter on.
Choosíng u píunt-bused eutíng stvíe ís u símpíe
vuv to uchíeve or muíntuín u heuíthv veíght.
lt requíres no cuíoríe countíng und provídes
the nutríents u ít bodv needs. Vegeturíun kíds
huve been shovn to be íeuner thun theír
meut-eutíng peers ín u number
oí scíentííc studíes,
l8,l9
und
vegeturíun díets huve uíso
been shovn to
be eííectíve íor
veíght íoss.
20

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Play with Your Food Art ©
oí scíentííc studíes,
l8,l9
und
vegeturíun díets huve uíso
been shovn to
be eííectíve íor
20
poívcvcííc uromutíc hvdrocurbon (lAH). lAHs udhere to the suríuce poívcvcííc uromutíc hvdrocurbon (lAH). lAHs udhere to the suríuce poívcvcííc uromutíc hvdrocurbon (lAH). lAHs udhere to the suríuce poívcvcííc uromutíc hvdrocurbon (lAH). lAHs udhere to the suríuce poívcvcííc uromutíc hvdrocurbon (lAH). lAHs udhere to the suríuce poívcvcííc uromutíc hvdrocurbon (lAH). lAHs udhere to the suríuce
oí íood: the more íntense the heut, the more lAHs oí íood: the more íntense the heut, the more lAHs oí íood: the more íntense the heut, the more lAHs oí íood: the more íntense the heut, the more lAHs
ure present. 1hese chemícuís ure beííeved to ure present. 1hese chemícuís ure beííeved to ure present. 1hese chemícuís ure beííeved to ure present. 1hese chemícuís ure beííeved to
píuv u sígníícunt roíe ín humun cuncers. píuv u sígníícunt roíe ín humun cuncers. píuv u sígníícunt roíe ín humun cuncers. píuv u sígníícunt roíe ín humun cuncers.
6
Play with Your Food Art © Play with Your Food Art ©
oí íood: the more íntense the heut, the more lAHs
ure present. 1hese chemícuís ure beííeved to
huve been shovn to be íeuner thun theír
meut-eutíng peers ín u number
oí scíentííc studíes,
vegeturíun díets huve uíso
Weighing in on Cancer Risk
CP Nutrition for kids booklet 045 5 4/27/07 5:00:46 PM
Making the Switch
Adopting a healthy eating pattern is easy when the whole family makes
the change together. Here are some helpful tips for making the switch:

ldentíív three or íour vegeturíun recípes vour íumíív uíreudv eníovs.
Lxumpíes íncíude beun burrítos, pustu víth murínuru suuce, vegetubíe
stír-íríes víth ríce, und vegetubíe soup. Next, thínk oí three or íour more
írequentív euten meuís thut cun be eusíív udupted to be vegeturíun. lor
exumpíe, chííí cun be mude víth beuns, und other íuvorítes, such us
síoppv íoes und tucos, cun be mude víth texturízed vegetubíe proteín.

Lxperíment und brouden íood optíons. 1rv nev íoods, recípes, und
píuces to eut to keep ít ínterestíng und eníovubíe. Sometímes, vhen peopíe
chunge theír íood íntuke becuuse oí concerns ubout heuíth, bodv síze, or
personuí beííeís, thev íocus too nurrovív on íust u smuíí number oí íoods.
Lxpíoríng the broud runge oí heuíthíuí íoods nov uvuííubíe mukes u menu
chunge íun, nutrítíous, und sustuínubíe.

lt's best to uvoíd íoods und beveruges, such us cundv, sodu, punch, cookíes,
und íríed snuck íoods, thut huve íots oí cuíoríes but íev heuíthíuí nutríents.
luttv condíments such us creumv suíud dressíngs, muvonnuíse, butter, und
murguríne, ure best íeít oíí the píute. lnsteud oí centeríng meuís uround íuttv
meuts und cheese, meuís shouíd be buíít írom the Nev lour lood Croups:
heuíthv gruíns, vegetubíes, íegumes, und íruíts (see puges l0 und ll).

Choose íov-íut, heuíthíuí optíons vhenever possíbíe. Choosíng íover-íut
recípes und íoods und eutíng u vuríetv oí coíors ure good vuvs to ensure thut
vour chííd's díet ís u heuíthv one. lor exumpíe, oven-rousted potutoes shouíd
be chosen over írench íríes, pustu víth murínuru suuce ís u better optíon thun
spughettí víth meutbuíís, und íruít sorbet ís íust us reíreshíng but much more
heuíthíuí thun íce creum. 1he net eííect ís usuuíív u reductíon ín cuíoríes und
íut ín unv gíven portíon oí íood. líus, the íntroductíon oí nev íoods udíusts the
tuste buds und deveíops un upprecíutíon íor good, vhoíesome íood.
Fish and Shellsh and Cancer
Munv peopíe íncíude ísh ín theír díets, sometímes out oí u desíre to
íncreuse the umount oí omegu-3 íuttv ucíds. Hovever, ísh und sheííísh
oíten contuín unsuíe íeveís oí mercurv und other envíronmentuí toxíns
ussocíuted víth íncreused cuncer rísk. ln íuct, oí the potentíuí sources
oí mercurv contumínutíon, the consumptíon oí ísh und sheííísh
contríbutes most to the mercurv concentrutíon ín humuns.
2l
1he LlA
und the lnternutíonuí Agencv íor Reseurch on Cuncer (lARC) huve
desígnuted mercurv us u possíbíe humun curcínogen.
2l
loívchorínuted
bíphenvís (lCßs) und díoxíns ure other probubíe humun curcínogens thut
uccumuíute ín ísh und sheííísh.
Leveís oí contumínutíon vurv vídeív. Contumínutíon uíso vuríes greutív
umong índívíduuí ísh. 1hereíore, even veíí-íníormed consumers huve
no vuv oí knovíng vhether the ísh thev huve purchused hus u hígh
or íov íeveí oí mercurv contumínutíon. Lven modest consumptíon oí
moderuteív contumínuted und commonív euten ísh cun put consumers
ut rísk verv quíckív.
22

Hígh íeveís oí toxíns, íut, und choíesteroí, und u íuck oí íber,
muke ísh u poor díeturv choíce to ensure udequute
íntuke oí essentíuí íuttv ucíds. Aíphu-íínoíeníc ucíd,
u common omegu-3 íuttv ucíd, ís íound ín munv
vegetubíes, beuns, nuts, seeds, und íruíts. lt ís
concentruted ín íuxseeds und íuxseed oíí und
uíso íound ín oíís such us cunoíu, sovbeun,
vuínut, und vheut germ. Cmegu-3 íuttv ucíds
ure íound ín smuííer quuntítíes ín nuts,
seeds, und sov products, us veíí
us beuns, vegetubíes, und vhoíe
gruíns.
23,24
8 9 Play with Your Food Art ©
Hígh íeveís oí toxíns, íut, und choíesteroí, und u íuck oí íber,
muke ísh u poor díeturv choíce to ensure udequute
íntuke oí essentíuí íuttv ucíds. Aíphu-íínoíeníc ucíd,
u common omegu-3 íuttv ucíd, ís íound ín munv
vegetubíes, beuns, nuts, seeds, und íruíts. lt ís
concentruted ín íuxseeds und íuxseed oíí und
uíso íound ín oíís such us cunoíu, sovbeun,
heuíthíuí thun íce creum. 1he net eííect ís usuuíív u reductíon ín cuíoríes und
íut ín unv gíven portíon oí íood. líus, the íntroductíon oí nev íoods udíusts the
tuste buds und deveíops un upprecíutíon íor good, vhoíesome íood.
gruíns.
23,24
CP Nutrition for kids booklet 046 6 4/27/07 5:00:48 PM
e New Four
Food Groups
líun menus usíng the Nev lour lood
Croups: vhoíe gruíns, vegetubíes,
íegumes, und íruíts. leopíe vho
consume díets buíít írom these íoods
tend to huve u drumutícuíív íover
íncídence oí heurt díseuse, cuncer,
stroke, und veíght probíems.
Whole Grains
ßuííd euch oí vour meuís uround
u heurtv gruín dísh. Cruíns ure
rích ín íber und other compíex
curbohvdrutes, us veíí us proteín, ß
vítumíns, und zínc.
-
\hoíe gruíns íncíude some breuds:
some hot und coíd cereuís: cooked
gruíns, such us ríce und buríev: und
cruckers.

Cne servíng equuís l/2 cup oí pustu,
gruíns, or cooked cereuí, 3/4 to one
cup oí reudv-to-eut cereuí, l/2 bun or
bugeí, or one sííce oí breud.
Vegetables
Vegetubíes ure pucked víth vítumín C,
betu-curotene, ríboíuvín, íron, cuícíum,
íber, und other nutríents.

ºDurk green vegetubíes¨ íncíude
broccoíí, kuíe, spínuch, coííurds,
turníp greens, musturd greens, beet
greens, bok chov, und Svíss churd.

ºCther vegetubíes¨ reíer to uíí oth-
er vegetubíes, íresh or írozen, ruv or
cooked.

Cne servíng oí vegetubíes equuís
l/2 cup cooked or one cup ruv (un-
íess un umount ís specííed ín the
tubíe on puge ll).
Legumes, Nuts, Seeds, and
Non-Dairy Milks
Legumes, nuts, seeds, und non-duírv
mííks ure uíí good sources oí proteín,
íron, cuícíum, zínc, und ß vítumíns.
Legumes ure greut sources oí íber.
• Legumes íncíude beuns, such us
pínto, nuvv, kídnev, und gurbunzo:
íentíís: bíuck-eved or spíít peus:
und vegeturíun products mude
írom sovbeuns, such us toíu, veggíe
burgers, und tempeh (see Cíossurv).

Cne servíng oí íegumes equuís
l/2 cup oí beuns, toíu, or other ítem
(uníess specííed ín the tubíe on puge
ll).

Non-duírv mííks íncíude breust
míík und sov íormuíu íor íníunts und
toddíers und ríce-, sov-, und other
vegetubíe-bused mííks íor chíídren
ut íeust one veur oí uge. Choose
íortííed sovmíík, such us Síík, \estsov
líus, Lnríched VítuSov, or Ldensov,
vhenever possíbíe, or use other
íortííed vegetubíe-bused mííks.

Cne servíng oí non-duírv míík
equuís one cup.

Nuts íncíude vhoíe or chopped
nuts, nut butters, vhoíe seeds, und
seed butters.

Cne to tvo servíngs oí nuts muv be
íncíuded ín u heuíthv díet, but thev ure
optíonuí. Cne servíng oí nuts equuís
l/4 cup (l oz.) or one servíng oí nut
butters equuís l tubíespoon.
Fruits
lruíts ure rích ín íber, vítumín C, und
betu-curotene. ße sure to íncíude ut
íeust one servíng euch duv oí íruíts
thut ure hígh ín vítumín Ccítrus
íruíts, meíons, und struvberríes ure
uíí good choíces.

lruíts íncíude uíí íruíts, íresh or
írozen, ruv or cooked, und íruít íuíces.
-
Cne servíng equuís l/2 cup cooked
íruít, l/2 cup íruít íuíce, l/4 cup dríed
íruít, or one píece oí vhoíe íruít.
10 11
1- to 4-Ycar-OIds 5- to 6-Ycar-OIds 7- to 12-Ycar-OIds 13- to 19-Ycar OIds
WhoIc Grains, Brcads, CcrcaIs
Cne setv|ng equa|s 1/2 cup o| pas|a. gta|ns. ot cooled cetea|. 3/4 |o 1 cup
o| teadv·|o·ea| cetea|. 1/2 bun ot bage|. ot one s||ce btead.
4 servíngs 6 servíngs 7 servíngs l0 servíngs
VcgctabIcs
2 to 4 tbsp durk
green vegetubíes
l/4 to l/2 cup
other vegetubíes
l/4 cup durk green
vegetubíes
l/4 to l/2 cup
other vegetubíes
l servíng durk
green vegetubíes
3 servíngs other
vegetubíes
2 servíngs durk
green vegetubíes
3 servíngs other
vegetubíes
lcgumcs, Nuts, Sccds, Non-Dairv MiIks
l/4 to l/2 cup
íegumes
3 servíngs breust-
míík, íormuíu, or
non-duírv míík
l/2 to l cup
íegumes
3 servíngs sovmíík
or other non-duírv
míík
2 servíngs
íegumes
3 servíngs sovmíík
or other non-duírv
míík
3 servíngs
íegumes
2 to 3 servíngs
sovmíík or other
non-duírv míík
fruits
l to 2 cups 3 servíngs 4 servíngs
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.
e following guidelines are general ones.
3/4 to l l/2 cups
Be sure to include a source of vitamin B12, such as any typical children’s multivitamin,
vitamin-fortied cereals, or soymilk.
CP Nutrition for kids booklet 047 7 4/27/07 5:00:49 PM
Kid Classics
ßeíng vegeturíun doesn't meun
huvíng to gíve up cíussíc kíd íure.
\hííe vhoíe, unprocessed íruíts,
vegetubíes, gruíns, und íegumes
shouíd be chosen írst, munv oí the
íoods chíídren eníov cun be udupted
to ít ínto u vegeturíun menu. Here
ure some típs:

lízzu. 1rv orderíng pízzu víthout
the cheese, und pííe on the veggíes.
lí mukíng pízzu ut home, top ít oíí
víth vegeturíun meutbuíís or veggíe
pepperoní, or udd veggíe cheese.

Humburgers und Hot Dogs. ßoth
come ín u víde vuríetv oí veggíe
versíons. You cun mícrovuve them,
buke them, grííí them, und top them
víth evervthíng vou trudítíonuíív
eníov, even sov cheese.

Coíd Cut Sundvíches. Lven
the coíd cut nov hus u non-meut
uíternutíve. 1rv u sííce oí veggíe
hum, veggíe turkev, or veggíe suíumí
topped víth íettuce und tomuto,
veggíe cheese, und u thín íuver
oí musturd or vegun muvonnuíse
betveen sííces oí vhoíe-vheut
breud.

Chícken Nuggets und ßuííuío
\íngs. Severuí compuníes, such
us Heuíth us \euíth, oííer these
trudítíonuí íuvorítes ín veggíe íorm
(íook ín the írozen íood sectíon oí
the supermurket). lust udd ketchup.
• lce Creum. Sov íce creum ís u
terrííc non-duírv uíternutíve thut
comes ín u vuríetv oí stvíes und
íuvors. lor u tvíst, udd írozen
íruít und u ííttíe sovmíík to vuníííu
sov íce creum, und bíend to
muke u smoothíe. A scoop oí íruít
sorbetíound ut munv oí the íurge
íce creum chuíns or ut the grocerv
storeís uíso u reíreshíng treut on u
hot summer duv.

lust lood. ßurger líng nov oííers
u terrííc veggíe burger. Cther íood
chuíns, such us Subvuv, uíso
oííer vegeturíun sundvíches,
und 1uco ßeíí mukes u beun
burríto (íust usk them to hoíd
the cheese).
chuíns, such us Subvuv, uíso chuíns, such us Subvuv, uíso
13 12
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Sample Menus for Children and Teens
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Brcakfast: Cutmeuí víth uppíesuuce, cuícíum-íortííed orunge íuíce
lunch: Creum oí ßroccoíí Soup*, vhoíe-gruín cruckers, bununu, peus, sovmíík
Dinncr: ßuked beuns, mushed sveet potutoes, bruísed coííurds, sovmíík
Snacks: leuch, Cheeríos, sovmíík
4

t
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v
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o
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d Brcakfast: \hoíe-gruín cereuí víth struvberríes und sovmíík
lunch: Hummus* sundvích on vhoíe-vheut breud víth íettuce und
tomuto, uppíe íuíce, orunge vedge, currot stícks
Dinncr: Veggíes ín u ßíunket*, steumed toíu und spínuch, sovmíík, Ríce luddíng*
Snacks: 1ruíí míx, gruhum cruckers, sovmíík
7

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2

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Brcakfast: Crunoíu topped víth sov vogurt, bíueberríes, und uímonds:
cuícíum-íortííed orunge íuíce
lunch: Lggíess Suíud Sundvích*, green suíud, peur
Dinncr: Vegeturíun chííí, vhoíe gruín roíí, green beuns, cucumber suíud,
sovmíík
Snacks: lopcorn, ígs, sov ºíce creum¨
1
3

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9

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o
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d Brcakfast: \hoíe-gruín bugeí víth peunut butter und bununu, cuícíum-íortííed
orunge íuíce
lunch: Curbunzo ßurger*, buked potuto, peuch, sovmíík, Sveet lotuto Muíín*
Dinncr: ßeun burríto víth íettuce, tomuto, und guucumoíe: brovn ríce:
buked tortíííu chíps und suísu: sovmíík: ßerrv Appíesuuce*
Snacks: Hummus und cruckers, Struvberrv Smoothíe*, Lunu or Cííí ßur
* See deíícíous recípes sturtíng on puge l8.
Hummus und cruckers, Struvberrv Smoothíe*, Lunu or Cííí ßur
CP Nutrition for kids booklet 048 8 4/27/07 5:01:10 PM
Learning to Eat Well

Límít the quuntítíes oí híghív processed íoods
und sugurv beveruges (othervíse
knovn us ºemptv-cuíoríe¨ íoods)
und heíp chíídren understund
reusonubíe portíon sízes. Lnder
most círcumstunces, restríctíng
>OVSL.YHPUZ)YLHKZ*LYLHSZ
lítu chíps or vhoíe-gruín cruckers, Cheeríos, grunoíu, vhoíe-
gruín cereuí, popcorn (sprínkíe víth nutrítíonuí veust), Lunu or
Cííí burs
=LNL[HISLZ
ßubv currots, ceíerv stuíks (trv víth peunut butter und ruísíns),
uvocudo sííces, suísu (trv víth pítu chíps)
3LN\TLZ5\[Z:LLKZ5VU+HPY`4PSRZ
Hummus (trv on currots or cruckers), nut butters (put on breud or
íruít), edumume (vhoíe cooked sovbeuns), sov vogurt (sprínkíe
víth grunoíu)
-Y\P[Z
lortííed orunge íuíce, vhoíe íruít, dríed íruít, írozen grupes or
bununu sííces
Young children have high calorie and nutrient needs but their
stomachs are small. Teenagers also oen have high energy
needs combined with busy schedules. Keep delicious, healthy
snack choices on hand both at home and in the lunchbox.
Snacking on the New Four Food Groups
Healthy Snacks
the cuíoríe íntuke oí chíídren ís not recommended. Chíídren
contínue to grov und deveíop ínto theír eurív tventíes, so thev
cun't uííord to shortchunge nutríents. Hovever, svítchíng out the
emptv-cuíoríe íoods víth heuíthv optíons ensures grovíng kíds
get evervthíng thev needexcept the excess cuíoríes!

Chíídren und uduíts cun beneít írom íeurníng to íísten to
theír nuturuí hunger und íuííness cues, ruther thun íocusíng on
ºcíeuníng theír píutes.¨ Heíp chíídren íeurn to puv uttentíon
to nuturuí ínternuí sígnuís to keep írom overeutíng. lí u chííd
does not vunt to ínísh hís or her meuí nov, the píute can
be vrupped und suved íor vhen the chííd ís hungrv íuter.
lromísíng dessert us u revurd ís best uvoíded us
veíí, us ít encouruges overeutíng und mukes
íess heuíthíuí íoods seem specíuí.

1euch chíídren the vuíue oí good nutrítíon.
lurents, guurdíuns, und teuchers cun vork
víth chíídren tovurd un understundíng thut
íood ís u íueí íor heuíth und ítness ruther thun
u comíort, íríend, enemv, or boredom reííever.
Reudíng books to chíídren thut present
nutrítíon ín u íun und ínterestíng munner
ís uíso u good educutíonuí method.

Cet kíds enguged ín íood
purchuse und prepurutíon.
Curdeníng: píckíng berríes, uppíes,
or other produce ut ºvou-píck¨
íurms: or vísítíng the íocuí íurmers
murket or íruít stund cun spurk
un ínterest ín heuíthv íoods. lnvíte
chíídren to purtícípute ín menu
píunníng us veíí us cookíng. Lven
verv smuíí chíídren cun heíp stír coíd
or room temperuture ítems, or vush
produce, or pour íngredíents. 1hese
símpíe experíentíuí íessons vííí oíten go u íong
vuv to promotíng heuíthv eutíng hubíts.
15
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-Y\P[Z
lortííed orunge íuíce, vhoíe íruít, dríed íruít, írozen grupes or
bununu sííces
Learning to Eat Well

Límít the quuntítíes oí híghív processed íoods
und sugurv beveruges (othervíse
knovn us ºemptv-cuíoríe¨ íoods)
und heíp chíídren understund
reusonubíe portíon sízes. Lnder
most círcumstunces, restríctíng
14
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CP Nutrition for kids booklet 049 9 4/27/07 5:01:15 PM
Sticking with It
The ease with which children transition into and stick with this
healthy dietary pattern can be positively inf luenced 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.
For more information, please visit
e Cancer Project’s Web site:
www.CancerProject.org
17
Fitting In Fun
Physical Activities

Lncouruge chíídren to píuv víth other chíídren und to do uctíve
thíngs us u íumíív. Most communítíes huve íocuíív orgunízed
uctívítv progrums uíter schooí, on the veekends, und duríng
the summer. Sínce gvm cíuss und teum sports do not enguge
everv chííd, encourugíng índívíduuí ínterests such us íce skutíng,
buííet, gvmnustícs, or skutebourdíng ure ímportunt, too.
• lt's ímportunt íor purents to tuík víth chíídren ubout theír
uctívítv putterns. Chíídren shouíd be uctíve íor ut íeust 60
mínutes on most duvs. Sedenturv uctívítíes, such us 1V vutchíng
und computer tíme, shouíd be íímíted except vhen homevork
requíres ít. lt ís estímuted thut, on uveruge, L.S. preschooíers
spend 23 hours u veek ín íront oí the teíevísíon und grude-
schooí students vutch 29 hours euch veek. Add to thís the tíme
spent píuvíng vídeo gumes, usíng the lnternet, doíng homevork,
und eutíng dínnerund munv kíds spend u íot oí tíme síttíng
stííí. 1euchíng chíídren to eníov beíng uctíve ís one oí the most
ímportunt íessons thev cun íeurn íor theír íong-term heuíth.

lumíííes cun uíso put energv tovurd heípíng to ímprove
ºget heuíthv¨ opportunítíes íor chíídren ín schooís. Lncourugíng
chíídren to udopt u heuíthv, vegeturíun eutíng stvíe ís unother crucíuí
íesson íor theír íong-term heuíth. Munv schooís ure under ínuncíuí
pressure to dovnsíze heuíth und phvsícuí educutíon progrums,
so heuíth-conscíous íumíííes shouíd support schooí dístrícts ín
theír eííorts to promote veííness und phvsícuí educutíon und to
promote heuíthíer íunches ín the cuíeteríu. Schooí íunch progrums
ure requíred to províde nutrítíous, íov-cost meuís to students:
purents und teuchers cun heíp schooí oíícíuís understund vhut
portíons shouíd be uvuííubíe íor chíídren.
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CP Nutrition for kids booklet 0410 10 4/27/07 5:01:17 PM
Sweet Potato Muffins
Mukes l2 muííns
3 cups vhoíe-vheut pustrv íour
l/2 cup ruv or turbínudo sugur
l tubíespoon bukíng povder
l/2 teuspoon bukíng sodu
l teuspoon cínnumon
l/2 teuspoon suít
2 cooked sveet potutoes (ubout l
cup mushed)
l cup sov- or other non-duírv míík
l tubíespoon vínegur
l cup goíden ruísíns
vegetubíe oíí spruv
lreheut oven to 375´l. Combíne
íour, sugur, bukíng povder, bukíng
sodu, cínnumon, und suít. Stír to míx.
Mush sveet potutoes (íí thev uren't
mushed uíreudv) ín u sepurute íurge
boví, then stír ín non-duírv míík
und vínegur. Add íour míxture und
ruísíns. Stír together untíí íust míxed.
1he butter shouíd be moíst. Add u bít
more non-duírv míík or vuter íí the
butter seems stííí. Spoon butter ínto
u vegetubíe oíí spruved muíín pun,
ííííng uímost to the top. ßuke 25
mínutes, untíí tops oí muííns bounce
buck vhen ííghtív pressed und u
toothpíck ínserted ínto the center oí
u muíín comes out cíeun.
ler muíín: l98 cuíoríes: l g íut: 0.2 g
suturuted íut: 4.5% cuíoríes írom íut: 0
mg choíesteroí: 5.6 g proteín: 45.l g
curbohvdrute:l7.2 g sugur: 5.l g íber: 297
mg sodíum: l25 mg cuícíum: 2.l mg íron:
4.l mg vítumín C: 2l88 mcg betu-curotene:
0.7 mg vítumín L
+ZMIUWN*ZWKKWTQ;W]X
Mukes ubout 6 l-cup servíngs
l oníon, chopped
l íurge russet potuto, cut ínto chunks
3 gurííc cíoves
l teuspoon ceíerv seeds
l teuspoon dríed thvme
l/2 teuspoon dríed muríorum
l/4 teuspoon turmeríc
l/4 teuspoon bíuck pepper
4 cups vuter or vegetubíe broth
l l5-ounce cun gurbunzo beuns,
undruíned
4 cups broccoíí íorets
ll l/2 teuspoons suít, dívíded, to
tuste
Combíne oníon, potuto, gurííc, ceíerv
seeds, thvme, muríorum, turmeríc,
und bíuck pepper ín u íurge pot. Add
vuter or vegetubíe broth. Cover und
símmer untíí vegetubíes ure tender,
ubout 20 mínutes. Stír ín gurbunzo
beuns und theír ííquíd. 1runsíer to
u bíender ín severuí butches, ííííng
bíender contuíner no more thun
huíí íuíí. Hoíd ííd on tíghtív und sturt
bíender on the íovest speed. lrocess
untíí compíeteív smooth, l to 2
mínutes per butch. Return bíended
soup to pot und stír ín broccoíí und l
teuspoon suít. Cover und símmer untíí
broccoíí ís tender vhen píerced víth
u knííe, 5 to l0 mínutes. 1uste und udd
remuíníng suít, íí desíred.
ler l-cup servíng: l5l cuíoríes: l.5 g íut: 0.2
g suturuted íut: 9.l% cuíoríes írom íut: 0 mg
choíesteroí: 7.4 g proteín: 29.l g curbohvdrute:
2.4 g sugur: 6.5 g íber: 475 mg sodíum: 75
mg cuícíum: 3.2 mg íron: 32 mg vítumín C:
396 mcg betu-curotene: l mg vítumín L
1oust sesume seeds ín u drv skíííet
untíí thev begín to pop und become
írugrunt. Crínd ín u íood processor
or bíender, then trunsíer them to u
míxíng boví. Add oníon, currot,
ceíerv, und gurííc. Chop beuns ín
u íood processor, usíng un on/oíí
puísíng uctíon, or bv hund usíng
u potuto musher. Leuve some
chunks. Add to vegetubíe míxture,
uíong víth buígur or brovn ríce,
sov suuce, currv povder, cumín,
coríunder, cuvenne, und suít. Míx
thoroughív. Stír ín enough potuto
íour to íorm u stííí dough. lneud
30 seconds, then íorm ínto puttíes.
Líghtív spruv u non-stíck skíííet víth
vegetubíe oíí spruv. Cook puttíes
over medíum heut untíí írst síde ís
ííghtív brovned, then ííp und cook
second síde untíí ííghtív brovned,
ubout 2 mínutes on euch síde.
ler 4-ínch puttv: l30 cuíoríes: 3.2 g íut:
0.4 g suturuted íut: 22.5% cuíoríes írom
íut: 0 mg choíesteroí: 6 g proteín: 20.7 g
curbohvdrute: l.3 g sugur: 4.9 g íber:
430 mg sodíum: 45 mg cuícíum:
2.3 mg íron: 2.2 mg vítumín C:
683 mcg betu-curotene: 0.4
mg vítumín L
Garbanzo Burgers
Mukes 6 4-ínch puttíes
2 tubíespoons sesume seeds
l smuíí oníon, íneív chopped
(ubout l/2 cup)
l smuíí currot, íneív chopped
(ubout l/2 cup)
l ceíerv stuík, íneív chopped
(ubout l/2 cup)
l gurííc cíove, mínced or pressed
l l5-ounce cun gurbunzo beuns,
druíned
l/2 cup cooked buígur or brovn
ríce
l tubíespoon sov suuce
l l/2 teuspoons currv povder
l teuspoon ground cumín
l/2 teuspoon ground coríunder
l/8 teuspoon cuvenne pepper, or
to tuste
l/2 teuspoon suít
l2 tubíespoons potuto íour
vegetubíe oíí spruv ler 4-ínch puttv: l30 cuíoríes: 3.2 g íut:
0.4 g suturuted íut: 22.5% cuíoríes írom
íut: 0 mg choíesteroí: 6 g proteín: 20.7 g
curbohvdrute: l.3 g sugur: 4.9 g íber:
430 mg sodíum: 45 mg cuícíum:
2.3 mg íron: 2.2 mg vítumín C:
683 mcg betu-curotene: 0.4
mg vítumín L
vegetubíe oíí spruv
19 18
CP Nutrition for kids booklet 0411 11 4/27/07 5:01:30 PM
Rice Pudding
Mukes 6 servíngs
lusmíne or busmutí ríce vorks veíí
ín thís puddíng.
l cup drv vhíte ríce
2 cups vuter
l/4 teuspoon suít
l l/2 cups sov- or other non-duírv
míík
l/3 cup mupíe svrup
2 tubíespoons shredded coconut
l/2 teuspoon vuníííu extruct
l/2 cup goíden ruísíns or chopped
dríed uprícots
Combíne ríce, vuter, und suít
ín u suucepun. Cover und cook
over íov heut l5 mínutes. Check
occusíonuíív, uddíng u smuíí
umount oí vuter íí necessurv to
prevent stíckíng. Stír ín non-duírv
míík, svrup or nectur, coconut, und
vuníííu, then cover und cook over
íov heut untíí thíckened, ubout 20
mínutes. Stír ín ruísíns or uprícots
und serve.
ler servíng (l/6 oí recípe): 250 cuíoríes: 2 g
íut: 0.8 g suturuted íut: 7.4% cuíoríes írom
íut: 0 mg choíesteroí: 5.l g proteín: 53.4
g curbohvdrute: 20.l g sugur: l.5 g íber:
l42 mg sodíum: l03 mg cuícíum: 2.2 mg
íron: 0.5 mg vítumín
C: l mcg betu-
curotene: 0.9
mg vítumín L
íron: 0.5 mg vítumín
C: l mcg betu-
curotene: 0.9
mg vítumín L
Hummus
Mukes ubout 2 cups
(8 l/4-cup servíngs)
l l5-ounce cun gurbunzo beuns
2 tubíespoons tuhíní (sesume seed
butter)
l/4 cup íemon íuíce
3 green oníons, chopped
l tubíespoon chopped gurííc
(ubout 3 cíoves)
l teuspoon ground cumín
l/2 teuspoon bíuck pepper
l/2 cup rousted red peppers
(optíonuí)
Druín gurbunzo beuns, reservíng
ííquíd, und rínse beuns. líuce beuns,
tuhíní, íemon íuíce, green oníons,
gurííc, cumín, bíuck pepper, und
rousted peppers, íí usíng, ín íood
processor und process untíí smooth.
Add reserved beun ííquíd us needed
íor u smoother consístencv.
ler l/4-cup servíng: 88 cuíoríes: 3.l g íut:
0.4 g suturuted íut: 3l.3% cuíoríes írom íut:
0 mg choíesteroí: 4.l g proteín: l2.2 g cur-
bohvdrute: 0.7 g sugur: 2.9 g íber: 34 mg
sodíum: 43 mg cuícíum: l.7 mg íron: 3.8
mg vítumín C: 43 mcg betu-curotene: 0.2
mg vítumín L
Berry Applesauce
Mukes 4 l/2-cup servíngs
Serve thís uppíesuuce hot or coíd.
2 cups peeíed, cored, und
chopped uppíes
2 cups íresh or írozen
(unsveetened) struvberríes,
bíueberríes, or ruspberríes
l/2 cup írozen uppíe íuíce
concentrute
l teuspoon cínnumon
Combíne uíí íngredíents ín u medíum
suucepun. ßríng to u símmer, then
cover und cook over verv íov heut
íor ubout 25 mínutes, or untíí uppíes
ure tender vhen píerced víth u
íork. Mush ííghtív or puree ín u íood
processor, íí desíred.
ler l/2-cup servíng: l08 cuíoríes: 0.4 g
íut, 0 g suturuted íut: 3.5% cuíoríes írom
íut: 0 mg choíesteroí: 0.8 g proteín: 26.9 g
curbohvdrute: 20.l g sugur: 2.7 g íber: ll
mg sodíum: 29 mg cuícíum: 0.9 mg íron:
49.2 mg vítumín C: l3 mcg betu-curotene:
0.4 mg vítumín L
21 20
Veggies in a Blanket
Mukes 40 índívíduuí píeces
l cup hummus (use commercíuíív
prepured vuríetv, or recípe on
thís puge)
8 8-ínch vhoíe-vheut tortíííus
4 currots, gruted
8 íettuce íeuves, l cup bubv
spínuch íeuves, or l 5-ounce
contuíner sprouts
Spreud hummus thínív on tortíííus,
then udd currots und íettuce,
spínuch, or sprouts. Roíí up euch
tortíííu, secure víth 5 evenív píuced
toothpícks, und sííce ínto
5 índívíduuí roíís per
tortíííu (l toothpíck
per roíí).
Vat|a||on: Add thín
stícks oí cucumber or
red beíí pepper beíore
roíííng.
ler servíng (4 píeces): l27 cuíoríes: 3 g
íut: 0.3 g suturuted íut: 2l% cuíoríes írom
íut: 0 mg choíesteroí: 5.3 g proteín: 2l.l g
curbohvdrute: l.5 g sugur: 5.2 g íber: 263
mg sodíum: 27 mg cuícíum: l.2 mg íron:
2.l mg vítumín C: l424 mcg betu-curotene:
0.4 mg vítumín L
CP Nutrition for kids booklet 0412 12 4/27/07 5:01:36 PM
Eggless Salad Sandwich
Mukes 6 sundvíches
l/2 pound írm íov-íut sííken toíu (l cup)
l green oníon, íneív chopped
2 tubíespoons píckíe reíísh
2 tubíespoons íut-íree or íov-íut duírv- und egg-íree
muvonnuíse substítute (such us lut lree Nuvonuíse)
2 teuspoons veííov musturd
l teuspoon suít
l/4 teuspoon ground cumín
l/4 teuspoon turmeríc
l/4 teuspoon gurííc povder
l2 sííces vhoíe-gruín breud
6 íettuce íeuves
6 tomuto sííces
Mush toíu víth u íork or potuto musher, íeuvíng some
chunks. Stír ín green oníon, reíísh, muvonnuíse substítute,
musturd, suít, cumín, turmeríc, und gurííc povder. Spreud
on breud und gurnísh víth íettuce und tomuto.
ler sundvích: l75 cuíoríes: 3 g íut: 0.6 g suturuted íut:l5.6% cuíoríes írom
íut: 0 mg choíesteroí: 9.l g proteín: 30.5 g curbohvdrute: 8.9 g sugur: 4.4
g íber: 827 mg sodíum: 67 mg cuícíum: 2.6 mg íron: 3.5 mg vítumín C:
l27 mcg betu-curotene: 0.4 mg vítumín L
23
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Strawberry
Smoothie
Mukes 2 l-cup servíngs
lurchuse íresh struvberríes ut the
peuk oí the seuson, vhen thev're
burstíng víth íuvor, to íreeze íor
smoothíes. lreezíng them ís eusv:
símpív remove the stems und píuce
the berríes ín íreezer bugs. 1hev'íí
keep íor up to síx months. lrozen
struvberríes ure uíso uvuííubíe ín
most supermurkets.
lor u thíck smoothíe thut cun
be euten víth u spoon, use the
mínímum umount oí non-duírv
míík necessurv íor bíendíng. lí vou
ííke u thínner smoothíe, símpív udd
u bít more non-duírv míík.
l cup írozen bununu chunks
l cup írozen struvberríes
2 tubíespoons uppíe íuíce
concentrute
l/2 teuspoon vuníííu extruct
(optíonuí)
ll l/2 cups sov- or other non-
duírv míík
Combíne uíí íngredíents ín u
bíender. lrocess untíí smooth,
stoppíng the bíender us needed
to push unbíended íruít ínto the
bíudes. Serve ímmedíuteív.
ler l-cup servíng: l98 cuíoríes: 2.6 g íut:
0.4 g suturuted íut: l2% cuíoríes írom íut:
0 mg choíesteroí: 5.9 g proteín: 4l.3 g
curbohvdrute: 23.7 g sugur: 5.6 g íber: 76
mg sodíum: l75 mg cuícíum: 2.l mg íron:
72.3 mg vítumín C: 28 mcg betu-curotene:
2.l mg vítumín L
Colorful
Corn Salsa
Mukes 4 l/2 cups (l8 l/4-cup
servíngs)
l cup íresh or írozen corn kerneís
2 medíum tomutoes, chopped
l/4 cup chopped red oníon (ubout
l/2 medíum red oníon)
l/2 cup chopped green beíí
pepper (ubout l/2 medíum beíí
pepper)
l/2 cup chopped orunge beíí
pepper (ubout l/2 medíum beíí
pepper)
l0 íresh busíí íeuves, chopped
íuíce oí l ííme
3 tubíespoons ríce or cíder
vínegur
lí usíng íresh corn, bíunch ín
boíííng vuter íor 3 mínutes und
rínse ín coíd vuter. lí usíng írozen
corn thut ísn't thuved compíeteív,
eíther bíunch ín boíííng vuter íor
2 mínutes und druín or mícrovuve
untíí thuved.
ln u íurge boví, combíne uíí
íngredíents und set usíde íor
l5 to 20 mínutes to uííov the
íuvors to deveíop. Serve ut room
temperuture.

ler l/4-cup servíng: l3 cuíoríes: 0.l g
íut: 0 g suturuted íut: 7.5% cuíoríes írom
íut: 0 mg choíesteroí: 0.4 g proteín: 3 g
curbohvdrute: l.l g sugur: 0.5 g íber: l mg
sodíum: 4 mg cuícíum: 0.l mg íron: l3.6
mg vítumín C: 88 mcg betu-curotene: 0.l
mg vítumín L
l27 mcg betu-curotene: 0.4 mg vítumín L
22
2 tubíespoons íut-íree or íov-íut duírv- und egg-íree
muvonnuíse substítute (such us lut lree Nuvonuíse)
Mush toíu víth u íork or potuto musher, íeuvíng some
chunks. Stír ín green oníon, reíísh, muvonnuíse substítute,
muvonnuíse substítute (such us lut lree Nuvonuíse)
CP Nutrition for kids booklet 0413 13 4/27/07 5:01:45 PM

25
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-66+:;/(;4(@),5,>;6@6<
e 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.
Arrowroot—is a ne white powder from a tropical plant. It
functions as a thickener to replace cornstarch, which is more rened
than arrowroot.
Brown rice—is an excellent source of protective soluble ber
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 uy, includes basmati, jasmine, and other
superbly avorful varieties. Short grain is more substantial and
perfect for hearty dishes. Nutritionally, there is very little dierence
between the two.
S
e
i
t
a
n
Chickpes
Quinoa
Bulgur
SILKEN
TOFU
Tahini
C
o
u
s
c
o
u
s
BROWN
RICE
Chickpes
Bulgur
SILKEN
TOFU
Tahini
24
Bulgur—is a grain made from wheatberries that have been cracked
and toasted. Cooks quickly and has a delicious, nutty avor. Bulgur is high
in ber 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 caeine free.
Chickpeas—are also called garbanzo beans. ese versatile, light-
brown beans have a nutty avor and are a great source of protein, ber,
folate, vitamin B6, vitamin C, and zinc. ey 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. ree brands of non-hydrogenated margarine are Earth
Balance, Canoleo So Margarine, and Spectrum Spread.
Nutritional yeast—Nutritional yeast, not to be confused
with either brewer’s or baker’s yeast, is cultivated specically 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 avor. 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
avor soup, sauces, and gravies. Available in light, medium, and dark
varieties. e lighter-colored versions have the mildest avor while the
dark are more robust. Miso is rich in B vitamins and protein.
Potato our—is used as a thickener in sauces, puddings, gravies,
and baked goods.
CP Nutrition for kids booklet 0414 14 4/27/07 5:01:48 PM
27 26
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l. Doíí R, leto R. 1he cuuses oí cuncer: quuntítutíve estímutes
oí uvoídubíe rísks oí cuncer ín the Lníted Stutes toduv. I !a||
Cancet lns|. l98l:66:ll9l308. l987:78:86974.
2. Dunhum L, loííur LM. Vegeturíun eutíng íor chíídren und
udoíescents. I Ied|a|t Hea||h Cate. 2006 lun-leb:20(l):27-34.
3. Dos Suntos Síívu l, Mungtuní l, McCormuck V, ßhuktu D,
Sevuk L, McMíchueí Al. Lííeíong vegeturíunísm und rísk oí breust
cuncer: u popuíutíon-bused cuse-controí studv umong South
Asíun mígrunt vomen íívíng ín Lngíund. ln| I Cancet. 2002 Muv
l0:99(2):238-44.
4. Ríboíí L, Norut 1. Lpídemíoíogíc evídence oí the protectíve
eííect oí íruít und vegetubíes on cuncer rísk. ¬m I C||n !u|t. 2003
Sep:78(3 Suppí):559S-569S.
5. Muvnurd M, Cunneíí D, Lmmett l, lrunkeí S, Smíth CD.
lruít, vegetubíes, und untíoxídunts ín chíídhood und rísk oí uduít
cuncer: the ßovd Crr cohort. I Ip|dem|o| Commun||v Hea||h.
2003:57:2l8-225.
6. Stoíí ßA. \estern díet, eurív pubertv, und breust cuncer rísk.
Bteas| Cancet Res 1tea|. l998 lun:49(3):l87-93.
7. McCurtv Ml. Vegun proteíns muv reduce rísk oí cuncer,
obesítv, und curdíovuscuíur díseuse bv promotíng íncreused
gíucugon uctívítv. Med Hvpo|heses. l999 Dec:53(6):459-85.
Revíev.
8. Cíovunnuccí L, Rímm Lß, \oík A, Ascherío A, Stumpíer Ml,
Coídítz CA, \íííett \C. Cuícíum und íructose íntuke ín reíutíon
to rísk oí prostute cuncer. Cancet Res. l998u:58:442-7.
9. Chun lM, Stumpíer Ml, Mu l, Cunn lH, Cuzíuno lM,
Cíovunnuccí L. Duírv products, cuícíum, und prostute cuncer rísk
ín the lhvsícíuns' Heuíth Studv. ¬m I C||n !u|t. 200l:74:549-54.
l0. Lursson SC, Crsíní N, \oík A. Míík, míík products und íuctose
íntuke und ovuríun cuncer rísk: u metu-unuívsís oí epídemíoíogícuí
studíes. ln| I Cancet. 2006 lun l5:ll8(2):43l-4l.
ll. Cutvuter lL, Níchoíson A, ßurnurd N. Duírv products
und breust cuncer: the lCl-l, estrogen, und bCH
hvpothesís. Med|ca| Hvpo|hes|s. l997:48:453-6l.
l2. Chun lM, Stumpíer Ml, Cíovunnuccí L, et uí.
líusmu ínsuíín-ííke grovth íuctor-l und prostute
cuncer rísk: u prospectíve studv. Sc|ence.
l998:279:563-5.
Quinoa (“keen-wah”)—is a whole grain high in protein that
cooks quickly and may be served as a side dish, pilaf, or salad. Sold
in natural food stores.
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. 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 avor.
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-fortied 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.
Tahini (“ta-hee-nee”)—is sesame seed butter. 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 our. It also
contains a fair amount of ber and is low in fat and carbohydrates. e
avor is neutral, so it absorbs the avors with which it is cooked.
Turbinado sugar—is also called “raw sugar” because it is
less processed than white sugar.
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íntuke und ovuríun cuncer rísk: u metu-unuívsís oí epídemíoíogícuí
2006 lun l5:ll8(2):43l-4l.
ll. Cutvuter lL, Níchoíson A, ßurnurd N. Duírv products
und breust cuncer: the lCl-l, estrogen, und bCH
l997:48:453-6l.
l2. Chun lM, Stumpíer Ml, Cíovunnuccí L, et uí.
líusmu ínsuíín-ííke grovth íuctor-l und prostute
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CP Nutrition for kids booklet 0415 15 4/27/07 5:01:48 PM
l3. \oríd Cuncer Reseurch lund. lood, Nutrítíon, und the
lreventíon oí Cuncer: A Cíobuí lerspectíve. Amerícun lnstítute oí
Cuncer Reseurch. \ushíngton, D.C.: l997.
l4. Cudogun l, Lusteíí R, lones N, ßurker ML. Míík íntuke und bone
míneruí ucquísítíon ín udoíescent gírís: rundomísed, controííed
ínterventíon tríuí. BMI. l997:3l5:l255-69.
l5. De Steíuní L, Ronco A, Mendííuhursu M, Cuídobono M,
Deneo-leííegríní H. Meut íntuke, heterocvcííc umínes, und rísk oí
breust cuncer. Cancet Ip|dem|o| B|omatlets Itev. l997:6(8):573
8l.200l:74:54954.
l6. Sínhu R, Rothmun N, ßrovn LD, et uí. Hígh concentrutíons oí
the curcínogen 2-umíno-l-methví-6-phenvíímíduzo-|4,5| pvrídíne
|lhíl| occur ín chícken but ure dependent on the cookíng method.
Cancet Res. l995:55:45l6l9.3l.
l7. leíírevs M, Smíth CD, Murtín RM, lrunkeí S, Cunneíí D.
Chíídhood bodv muss índex und íuter cuncer rísk: u 50-veur
íoííov-up oí the ßovd Crr studv. ln| I Cancet. 2004 Nov l:ll2(2):
348-5l.
l8. Snovdon DA, lhííííps RL. Does u vegeturíun díet reduce the
occurrence oí díubetes: ¬m I Iub| Hea||h. l985:75:507-l2.
l9. Meíbv CL, Coídííes DC, Hvner CCL, Lvíe RM. Reíutíons
betveen vegeturíun/non-vegeturíun díets und bíood pressure ín
bíuck und vhíte uduíts. ¬m I Iub| Hea||h. l989:79:l283-88.
20. Crnísh D, ßrovn SL, Schervítz L\, ßííííngs lH, et uí. Cun
íííestvíe chunges reverse coronurv heurt díseuse: 1he Lííestvíe
Heurt 1ríuí. Iance|. l990:336: l29-33.
2l. Commíttee on the 1oxícoíogícuí Lííects oí Methvímercurv:
Nutíonuí Reseurch Councíí. 1oxícoíogícuí eííects oí methvímercurv.
Nutíonuí Acudemv lress, \ushíngton DC, 2000.
22. L.S. Depurtment oí Heuíth und Humun Servíces und L.S.
Lnvíronmentuí lrotectíon Agencv. Mercurv íeveís ín commercíuí
ísh und sheííísh. Accessed December 2006 ut: http://vvv.císun.
ídu.gov/~írí/seu-mehg.htmí
23. Hunter lL. n-3 luttv ucíds írom vegetubíe oíís. ¬m I C||n !u|t.
l990:5l:809-l4.
24. Muntzíorís L, lumes Ml, Cíbson RA, Cíeíund LC. Díeturv
substítutíon víth un uíphu-íínoíeníc ucíd-rích vegetubíe oíí
íncreuses eícosupentuenoíc ucíd concentrutíons ín tíssues. ¬m I
C||n !u|t. l994:59:l304-9.
29 28 29
1he Cuncer lroíect
ís u nonproíít orgunízutíon udvuncíng
cuncer preventíon und survívuí through
nutrítíon educutíon und reseurch.
Your source íor íree nutrítíon íníormutíon,
cuncer íghtíng recípes, und
educutíonuí muteríuís.
Play with Your Food Art
©

by artist Saxton Freymann, a gi from
Play with Your Food LLC.
e Cancer Project acknowledges the
generosity of this unique donation.
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