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Excerpts
In 1998, Benjamin Spock, M.D., completely revised his book Dr. Spock's Baby and Child Care, the most influential parents' guide ever written and the biggest-selling book in history other than the Bible. Out with the fat and cholesterol and in with vegetables and fruits, was his prescription. Never one to mince words, Dr. Spock recommended that parents raise children on a vegan diet—a diet made up entirely of plant foods with no meat (of any kind), eggs, or dairy products included. This event sparked a long overdue review of current feeding practices for children. As the scientific studies and experiences of pediatricians were carefully evaluated, Dr. Spock was proven right: Vegetables, grains, legumes, and fruits are the optimal foods for both children and adults. From Chapter 2 Complex carbohydrates, or starches, provide the energy that keeps you going. Not surprisingly, active children need more of this important nutrient than adult family members who sit in front of a TV or computer for hours on end. Found in vegetables, fruits, grains, and beans, carbohydrates are burned by the body as fuel, much as a car burns gasoline. The term complex carbohydrate means that the starch molecule consists of many sugars wound together. They are released gradually during digestion to supply energy over a few hours' time. In contrast, sugar, honey, corn syrup, and other common sweeteners are simple carbohydrates that provide fuel in a form that is quickly absorbed and does not last. These sweets also contain no fiber, vitamins, minerals, or other substances that benefit the body. From Chapter 3 In a study of 1,700 pregnant women at a vegan community in Tennessee, problems during pregnancy were extremely rare. In 20 years, there was only one case of preeclampsia, a condition involving hypertension, fluid retention, urinary protein loss, and excessive weight gain; by contrast, preeclampsia occurs in at least 2 percent of all pregnancies in the United States. And, only 1 in 100 babies had to be delivered by Cesarean section, compared with much higher rates in the general population. Other researchers have reported similar results. From Chapter 4 As recently as the 1960s, commercial baby formulas were considered superior to breast milk. Women who wanted to breastfeed were often talked out of it by well-meaning pediatricians. Believing they were doing what was best for their babies, most mothers followed their doctor's advice and bought expensive formula that had to be mixed with water, heated, and bottled before a hungry baby could be fed. Today, physicians understand that while formula can certainly sustain newborns, it is not an exact substitute for breast milk; many of the substances that occur naturally in breast milk cannot be recreated in a commercial imitation. From Chapter 5 One feeding of solid food a day is enough in the beginning. The time of day is less important than your baby's mood. You'll want to keep this new experience positive, so choose a time when your baby is wide awake, not overly hungry, and eager to interact with you. Whether in the morning, afternoon, or early evening, the first feeding of solid food should be an hour or more after the last breastfeeding and well before the next nap. Babies who are still full from their last meal will not be interested in eating more, and cranky babies in need of sleep won't have the patience to try this strange, new practice. A comfortable position will also help. Some parents find that an infant seat works well; others prefer a high-chair, with rolled towels tucked around their baby for support. From Chapter 6 Most toddlers particularly enjoy grains, as they are filling and their mild flavor is appealing, and slurping a spaghetti noodle is a favorite toddler activity. Soups, sandwiches, pancakes, homemade low-fat baked goods, soy cheese pizza, and rice pudding are popular grain-based foods for young children. For example, a thick, tomato-based soup with pink beans, whole wheat noodles, and carrot chunks is nutritious and appealing to toddlers as are sandwiches with peanut butter and banana or mini-pita pockets with grated vegetables and bean dip. From Chapter 7 In a fascinating study done in third and fifth grade classrooms, Cornell University researchers taught students about the culture and history of different cuisines and actually had them prepare a few simple foods in school. They learned where grains, beans, greens, or other healthy foods come from, and how they are transformed into nourishing meals. Students kept notebooks about the foods, wrote down recipes, and even created some of their own, using the ingredients they had learned about. When they were later offered these foods as part of the lunchroom fare, they ate ten times more of them than students from classrooms who had not received these interactive nutrition lessons. The children who had learned how to cook these new foods were happily eating all different kinds of greens such as collards and kale, hot peppers, capers, beans of all types, vegetable sushi, Chinese dumplings, and a variety of other healthy foods and dishes. Many took their new knowledge home to their parents, giving them a chance to try new, healthy foods. From Chapter 8 Physicians are especially concerned about the early ages at which children are reaching puberty, because girls who start their periods earlier have a higher risk of breast cancer later on. In fact, one of the parts of the Western diet that is thought to affect the age of menarche—dairy products—raises levels of a factor in the blood called insulin-like growth factor I levels. Higher IGF-I levels are linked to increased risks of breast, ovarian, and prostate cancer. From Chapter 9 When I was teaching about the problems with overusing vitamins in a college nutrition class, one student told this story: When he was younger, he was a sickly child who often had stomach aches and had chronic diarrhea. His parents were very attentive to his health and had tried many ways to help him. Sadly, it wasn't until he was about 10 years old that a doctor learned that they had been giving him large daily doses of vitamin C (500 to 1000 milligrams), presumably, to keep him well since he was a small child. The recommended amount for 9- to 13-year-olds is only 45 milligrams per day, the amount in a half-cup of strawberries or four ounces of orange juice. When the doctor suggested that he stop taking the vitamin C pills, his stomach aches and diarrhea cleared up almost overnight. There are certainly important roles for supplements, but his story illustrates why most pediatricians and nutritionists recommend that you and your children get immune-boosting nutrients from foods instead. And don't worry if you eat a little more of the vitamins you need in food—your body seems to be able to handle the extra better when they come in the original package.
From Chapter 10 Every child is unique in his or her own learning style, which makes it difficult to directly link differences in energy level and cognition to specific dietary or environmental factors. To further complicate matters for parents, the media often jumps on the "latest findings," leaving you confused and frustrated about what's good or bad for your children. A few things are certain, however: Breastfeeding improves IQ. Having a good breakfast helps learning. A plant-based diet, low in refined sugars throughout life, is what's best for overall health and possibly even the development of your child's brain. Concerns about artificial additives have turned out to be well-founded for some kids, but irrelevant for others. This chapter will provide details on these and other important issues. From Chapter 11 A high-carbohydrate menu is important for everyone, especially active children. Carbohydrate means the starchy part of grains, vegetables, or beans. During digestion, it breaks apart to provide natural sugars that are the main fuel for high-intensity work, exercise, or play. Potatoes and other root vegetables, whole grain breads, pastas and other grains, corn, peas, beans, and fruits are great sources of carbohydrates for your child. From Chapter 12 In addition to providing a loving home atmosphere and healthy foods, you can influence your child's body image in two other ways: what you say to or teach your child about his or her body, and how you view and treat your own body, as well as how you respond to and treat others relative to their body size and shape. What this means is that in order to nurture a healthy body image for your child, you will need to take a thoughtful look at your feelings about your own body and how that is reflected in how you talk about and treat yourself. In addition, take a look at how your perceptions of other people's sizes and shape factor into your responses to them. Children are careful observers. They learn from everything that is going on around them. In the early years, especially, they are soaking up the words, ideas, and actions of the people closest to them—you and other family members. From Chapter 13 People who maintain a healthy weight throughout life are at much less risk of chronic disease and tend to live longer than individuals who are overweight. The factors that are at the root of excess weight—lack of activity and a high-fat diet—also contribute to diabetes, heart disease, high blood pressure, and some cancers. Weight problems are common worldwide, but the United States is leading the way with 33 percent of adults considered obese and 52 percent of the population considered overweight. From Chapter 14 An enormous number of young people fall into a curious relationship with food, a relationship that becomes more and more damaging as time goes on. In the United States, seven million women and one million men currently suffer from anorexia nervosa or bulimia. It starts early. According to the National Association of Anorexia Nervosa and Associated Disorders, more than one in ten high school students have an eating disorder. Five to 10 percent of obese people have binge-eating disorders. And millions of other young people struggle with their weight, body image, and the consequences of disordered eating habits and activity patterns. Recent studies in Spain, Japan, and China indicate that unhealthy dieting or disordered eating behavior is rising in these countries as well. From Chapter 15 Our kids have advantages no other generation has had. They can profit from an impressive body of medical research that has matured over many decades, guiding their pediatricians—and their families—toward the most healthful possible diets. We now know how to prevent, at least to a substantial degree, most of the diseases that have been major killers up to now. While their grandparents may have thought that heart disease was an inevitable part of getting older, children today can virtually sidestep it with wise diet and lifestyle choices. We have learned how to cut the risk of many forms of cancer. Stroke, diabetes, and hypertension can all be held at arm's length by preventive steps that were only dimly understood a generation ago. |
From Chapter 1