Healthy Kids Are Dairy-Free

It's never too early to encourage healthy eating habits. In his landmark book Dr. Spock's Baby and Child Care, the late Dr. Benjamin Spock, America's most respected pediatrician, recommended that parents raise their children on a vegan diet. "We now know that there are harmful effects of a meaty diet," wrote Spock.

"Children who grow up getting their nutrition from plant foods rather than meats have a tremendous health advantage. They are less likely to develop weight problems, diabetes, high blood pressure, and some forms of cancer. ... I no longer recommend dairy products. ... There was a time when cow's milk was considered very desirable. But research, along with clinical experience, has forced doctors and nutritionists to rethink this recommendation." Doctors and concerned parents agree: Consuming dairy products is unnatural, and it can make children sick.

Study: Vegetarian Diet May Help Children Stay Fit, Avoid Obesity

With the poor quality of many of today's conventional meat products, a vegetarian diet just might be an appropriate fit for some modern children, one of three that are now overweight in the US.

A new study published in the American Journal of Clinical Nutrition suggests that people of all ages, including children, that adhere to a vegetarian diet generally have lower average body mass indexes (BMI) than others, and are generally leaner than their meat-eating counterparts.

The report explains that obesity is less prevalent among vegetarians, and that average BMI increases progressively higher depending on how much meat a person eats. Vegans, for instance, generally have the lowest BMI, while vegetarians that eat dairy and eggs have a slightly higher average BMI. Meat eaters, suggest study authors, have the highest average BMI of all.

Besides simply the visible weight benefits, adhering to a vegetarian diet may also improve lipid profile, say the authors, which means that a person is less likely to experience coronary heart disease. This means that vegetarians may have a lowered risk of developing high cholesterol, or having a heart attack or stroke.

Because a plant-based diet can contain far more nutrients, complex carbohydrates, fiber, and water, than a meat-based diet, it is more likely to promote lean body mass rather than added fat, says the team. The extra fiber found in plant-based diets also contributes to making a person feel "full" more quickly than a meat-based diet would, which results in less food being eaten.

"[O]besity represents a significant threat to the present and future health of children and leads to a wide range of physical and psychological consequences," write the study authors. "(A) plant-based diet appears to be a sensible approach for the prevention of obesity in children."

The report does not, however, differentiate between meat-based diets that include pastured meats, and meat-based diets that include conventional, feedlot-derived meats. The two differ greatly, as pastured meat contain higher levels of beneficial nutrients than does conventional meat, and is also higher in healthy fats and amino acids like omega-3s (http://www.naturalnews.com/027199_meat_fat_cattle.html).

Also, when choosing a vegetarian diet, it is important to carefully select foods, especially when children are involved, that contain a full profile of necessary vitamins and minerals. Some vegetarian diets lack crucial nutrients like B vitamins, vitamin D, zinc, iron, and calcium, as well as protein, which is essential for the growth and development of healthy muscle mass.

Source : Natural News

Healthy Vegetarian Kids

Vegetarian foods, which are rich in healthy plant proteins, complex carbohydrates, fiber, vitamins, and minerals, are the best foods for children. They form the foundation of dietary habits that support a lifetime of good health. According to the American Dietetic Association, "Well-planned vegan and other types of vegetarian diets are appropriate for all stages of the life cycle, including during pregnancy, lactation, infancy, childhood, and adolescence."

Doctors and researchers have found that children who follow meat-free diets grow up to be healthy and strong. A study of 4,746 Minnesota adolescents published in the journal Archives of Pediatrics and Adolescent Medicine found that vegetarian kids were more likely than non-vegetarians to meet government standards for several of the most important dietary recommendations.

According to the Physicians Committee for Responsible Medicine, "Children who are raised on whole grains, vegetables, fruits, and legumes will have a lower risk of heart disease, stroke, diabetes, cancer, and many obesity-related illnesses compared to their counterparts raised on the average American diet."

Imagine a brighter future for the next generation—children who are happier, healthier, and less susceptible to heart disease, cancer, diabetes, obesity, and food allergies. A vegan diet is the best protection against disease that we can offer our children. And don't they deserve the best

Vegetarian Diets for Children: Right from the Start

Eating habits are set in early childhood. Vegetarian diets give your child the chance to learn to enjoy a variety of wonderful, nutritious foods. They provide excellent nutrition for all stages of childhood, from birth through adolescence.

Infants

The best food for newborns is breast-milk, and the longer your baby is breast-fed, the better. If your baby is not being breast-fed, soy formulas are a good alternative and are widely available. Do not use commercial soy milk. Babies have special needs and require a soy formula that is developed especially for those needs.

Infants do not need any nourishment other than breast milk or soy formula for the first several months of life. Breast-fed infants need about two hours a week of sun exposure to make vitamin D. Some infants, especially those who live in cloudy climates, may not make adequate amounts of vitamin D. In that case, vitamin D supplements may be necessary.

Vegetarian women who are breast-feeding should also be certain to include good sources of vitamin B12 in their diets, as intake can affect levels in breast-milk. Foods fortified with cyanocobalamin, the active form of vitamin B12, can provide adequate amounts of this nutrient. A multivitamin may also be taken as directed by your doctor. Breast milk or infant formula should be used for at least the first year of your baby's life.

At about four to five months of age, or when your baby's weight has doubled, other foods can be added to the diet.

Add one new food at a time, at one- to two-week intervals. The following guidelines provide a flexible plan for adding foods to your baby's diet.

Four to Five Months

• Introduce iron-fortified infant cereal. Try rice cereal first since it is the least likely to cause allergies. Mix it with a little breast milk or soy formula. Then offer oat or barley cereals to your baby.

Six to Eight Months

• Introduce vegetables. They should be thoroughly cooked and mashed. Potatoes, green beans, carrots, and peas are all good first choices
• Introduce fruits next. Try mashed bananas, avocados, strained peaches, or applesauce.
• By eight months of age, most babies can eat crackers, bread, and dry cereal
• Also, by about eight months, infants can begin to eat higher protein foods like tofu or beans that have been cooked well and mashed.

Children

Children have a high calorie and nutrient need, but their stomachs are small. Offer your child frequent snacks, and include some less "bulky" foods like refined grains and fruit juices. Limit juices, however, since children may fill up on them, preferring their sweetness to other foods.

Some foods, such as veggie hot-dogs, carrot sticks, peanuts, and grapes, may present a choking hazard. Be sure to cut foods into small pieces and encourage children to chew their food well before swallowing.

Calorie needs vary from child to child. The following guidelines are general ones.

Food Groups for Children

• Breads, cereals, and grains include all breads, rolls, flatbreads, hot and cold cereals, pasta, cooked grains such as rice and barley, and crackers.
• Legumes, nuts, and seeds include any cooked bean such as pinto, kidney, lentil, split pea, black-eyed pea, navy beans, and chickpea; tofu, tempeh, meat analogues, texturized vegetable protein (TVP); all nuts and nut butters, seeds, and tahini (sesame butter).
• Fortified soy milk includes all fortified soy milks and infant formula or breast milk for toddlers.
• Vegetables include all raw or cooked vegetables which may be purchased fresh, canned, or frozen. Also includes vegetable juices.
• Fruits include all fruits and 100 percent fruit juices. Fruit may be purchased fresh or canned, preferably in a light or natural syrup or in water.

Recommended Servings: Ages 1 to 4 years

• Breads, cereals, and grains: 6 or more servings; a serving equals 1/2 to 1 slice of bread; 1/4 to 1/2 cup cooked cereal, grain, or pasta; 1/2 to 1 cup ready-to-eat cereal
• Legumes, nuts, and seeds: 2 or more servings; a serving equals 1/4 to 1/2 cup cooked beans, tofu, tempeh, or TVP; 1 1/2 to 3 ounces meat analogue; 1 to 2 tablespoons nuts, seeds, nut or seed butter
• Fortified soy milk: 3 servings; a serving equals 1 cup fortified soy milk, infant formula, or breast milk
• Vegetables: 2 or more servings; a serving equals 1/4 to 1/2 cup cooked or 1/2 to 1 cup raw vegetables
• Fruits: 3 or more servings: a serving equals 1/4 to 1/2 cup canned fruit; 1/2 cup juice; 1 medium fruit
• Fats: 3 servings; a serving equals 1 teaspoon margarine or oil

Recommended Servings: Ages 4 to 6 years

• Breads, cereals, and grains: 6 or more servings; a serving equals 1 slice of bread; 1/2 cup cooked cereal, grain, or pasta; 3/4 to 1 cup ready-to-eat cereal
• Legumes, nuts, and seeds: 1 1/2 to 3 servings; a serving equals 1/2 cup cooked beans, tofu, tempeh, or TVP; 3 ounces meat analogue; 2 tablespoons nuts, seeds, nut or seed butter
• Fortified soy milk: 3 servings; a serving equals 1 cup fortified soy milk
• Vegetables: 1 to 1 1/2 servings; a serving equals 1/2 cup cooked or 1 cup raw vegetables
• Fruits: 2 to 4 servings; a serving equals 1/2 cup canned fruit; 3/4 cup juice; 1 medium fruit
• Fats: 4 servings; a serving equals 1 teaspoon margarine or oil

Recommended Servings: Ages 7 to 12 years

• Breads, cereals, and grains: 7 or more servings; a serving equals 1 slice of bread; 1/2 cup cooked cereal, grain, or pasta; 3/4 to 1 cup ready-to-eat cereal
• Legumes, nuts, and seeds: 3 or more servings; a serving equals 1/2 cup beans, tofu, tempeh, or TVP; 3 ounces meat analogue; 2 tablespoons nuts, seeds, nut or seed butter
• Vegetables: 4 or more servings; a serving equals 1/2 cup cooked or 1 cup raw vegetables
• Fruits: 4 or more servings; a serving equals 1/2 cup canned fruit; 3/4 cup juice; 1 medium fruit
• Fats: 5 servings; a serving equals 1 teaspoon margarine or oil

Note: Serving sizes may vary depending on the child's age.

To add more calories to the diet, include more servings of nut butters, dried fruits, soy products, and other high-calorie foods.

Be sure to include a reliable source of vitamin B12 on a regular basis. Good sources include Vegetarian Support Formula nutritional yeast, vitamin B12-fortified foods, such as soy milk, breakfast cereals, meat analogues, and vitamin B12 supplements.

If children do not get regular sun exposure (exposing hands and face to 20 to 30 minutes of summer sun two to three times per week), which promotes vitamin D synthesis, fortified foods and supplements are available.

Source : The Vegetarian Site

Quick Vegetarian Meals for Kids

Vegetarian meals for kids can be healthy, nutritious, delicious, and quick and easy to prepare. According to a 2009 American Dietetic Association position paper posted on the VRG website, children who are raised on vegetarian diets tend to establish lifelong healthy eating patterns. Compared with nonvegetarian kids, vegetarian kids tend to be leaner; have lower serum cholesterol levels; take in less cholesterol, saturated fats and total fat; and have a higher intake of fruits, vegetables, and fiber.

DIY Bean Burritos

The best part about bean burritos is that kids can make their own. When they participate in the preparation, they're more likely to enjoy what they've made. All you need to do is supply the flour tortillas and the necessary fillings: refried or black beans; cheddar or Monterrey Jack cheese; lettuce; tomatoes; diced onions; sour cream; salsa; and guacamole.

Coucous With Vegetarian Spaghetti Sauce

A quick and easy vegetarian recipe from the Betty Crocker website, coucous with vegetarian spaghetti sauce calls for combining the sauce with flavorful chick peas. Top the dish with chopped fresh parsley, shredded parmesan cheese and, depending on your kids' taste, crushed red pepper flakes. You can also substitute other vegetables for the chick peas.

Cheesy Cheddar Potato Boats

An adaptation from the Hidden Valley website, this kid-friendly potato dish is made by quartering baked potatoes lengthwise, scooping the potato out of the skins, then coating the inside of the skins with ranch dressing. Put the potatoes back into the skins, add cheddar cheese and bake for 10 minutes or until the cheese is melted. You can also enhance the dish by adding cooked vegetable pieces, like broccoli or zucchini.

Peanut Butter and Noodles

Adding your kids' favorite flavors to quick meatless dishes is another way to offer variety in your basic menu and get your children to enjoy vegetarian meals like this one adapted from the Vegetarian Kitchen site. Prepare 8 ounces of your child's favorite noodles and serve with a sauce made from 1/2 cup natural peanut butter combined with 1/2 cup warm water, 1 Tbsp. maple syrup, 1/4 tsp. ground ginger, and soy sauce or teriyaki sauce to taste.

Source : LiveStrong.com

Visit http://thevegetarianrecipes.blogspot.com to see more recipes!