PCRM nutrition dir. on healthy eating for kids

[Guest guest]

simonchai wrote:Santa Cruz Sentinel

August 7, 2002

 

Are children getting too fat? How to get your kids to eat right

 

By CHRIS WATSON

Sentinel staff writer

Amy Lanou is a vegan. She never eats meat or fish, eggs or dairy

products. But boy, can she snack.

 

" One of my favorite snacks is guacamole dip with baked tortilla chips, "

the former Santa Cruzan confided from her home in Carrboro, N. C.

 

" And I love artichokes dipped in rice or balsamic vinegar and wasabi

peas and smoothies and those new non-dairy ice cream bars called Tofutti

Cuties, " she added.

 

A 1981 graduate of Soquel High, Lanou earned her Ph.D. in human

nutrition from Cornell University and currently serves as nutrition

director of the Physicians Committee for Responsible Medicine (PCRM).

 

She’s also the author of " Healthy Eating for Life for Children, " a PCRM

guide to help parents make crucial decisions about their children’s diet

and health.

 

Professional interests aside, though, Lanou loves food.

 

She even eats at fast food joints when she’s on the road.

 

" I’ve learned some tricks, " she said. " I can eat the new veggie burger

at Burger King, the baked potato at Wendy’s or the bean burrito at Taco

Bell.

 

" Even going out for ice cream isn’t a difficult social situation because

most places offer sorbet or fruit smoothies. "

 

As a vegan, Lanou said, she can take part in most social situations and

feel no angst about her food decisions.

 

And so too, she says, can kids and teens.

 

While her book has lots of information on how parents can keep their

little ones healthy and happy eating the correct proportions from the

food pyramid (heavy on the grains, fruits and vegetables), Lanou

admitted that sometimes it’s a challenge to get teenagers to eat well.

 

Especially when their peers are subsisting on pizza and soda.

 

But an informed teen is more likely to choose nutritious foods than an

uninformed teen, Lanou said. Her book provides not only tons of good

information but 91 nutritious recipes.

 

Here’s some of her advice about getting kids to eat right and avoiding

childhood obesity:

 

* Weight: If your teen is worried about gaining weight, tell her that data

shows that uncontrolled food intake (portion control) can be a problem

for meat eaters, but is less so for vegetarians.

 

In a study of women who shifted to a plant-based diet (Lanou’s Ph.D.

thesis), all the subjects lost weight.

 

Vegetarians (who include eggs and dairy in their diet) tend to be 10

percent leaner than meat-eaters. Vegans (who eat no meat, eggs or dairy)

are probably 15-20 percent leaner than meat eaters.

 

* Menstrual Cramps: A plant-based diet can dramatically decrease

pre-menstrual pain, Lanou said.

 

A recent study conducted by Lanou’s department at PCRM proved that a

low-fat, vegan diet lowered estrogen in women, who subsequently did not

experience a sudden drop in estrogen prior to menstruation and the PMS

associated with it.

 

Women who had high-fat, meat diets still experienced PMS.

 

* Brain Power: A study done by Antonia Demas from Cornell, conducted with

young men in a detention facility, showed that good nutrition changes

behavior.

 

Not only were the group’s bio-markers improved after 30 days on a

plant-based diet (e.g., they lowered their cholesterol), but they felt

more powerful on the football field and behavioral problems practically

disappeared in the classroom.

 

Food affects our ability to concentrate, Lanou said.

 

A low-fat, nutrient-rich diet also protects us from many cancers, as

well as diabetes, heart disease, asthma and allergies.

 

Two decades ago when Lanou decided to stop eating red meat, her family

worried she wasn’t getting what her growing body needed.

 

" Parents don’t need to worry about their kids getting enough protein,

calcium or iron on a plant-based diet, " she said.

 

" Vegans and vegetarians are no more likely to be anemic than

meat-eaters. There’s a fair amount of iron spread out among plant-based

foods. "

 

Calcium, she said, while not quite as ubiquitous as iron, is plentifully

available in dark leafy greens, beans, broccoli and tofu, as well as soy

and rice milks, cranberry juice and concentrated orange juices.

 

" Relative to bone health, though, exercise is more important for teens, "

Lanou said. " The difference between 500 and 1500 mg of calcium means

little compared to getting sufficient exercise. "

 

And don’t even get her started on the subject of protein.

 

" Americans, " Lanou said, " are over-involved with protein. We eat twice

as much as we need, and it’s the main cause of many health problems,

including heart disease and hypertension. "

 

Especially in California, where fresh fruits and vegetables are

available year-round, there’s little reason not to change to a healthy

diet.

 

But what can do you do at a summer barbecue when everyone else is eating

burgers and hot dogs?

 

" Well, " she said, " on the 4th of July, I had grilled vegetables with

peanut sauce, mushrooms marinated in dark soy and vinegar, a pasta salad

and a veggie burger. "

 

Living a vegetarian lifestyle — even a vegan one — has never been easier

or more delicious, Lanou said.

 

 

 

The following recipes come from " Healthy Eating for Life for Children "

by the Physicians Committee for Responsible Medicine with Amy Lanou,

published by John Wiley & Sons, $14.95, paper.

 

 

 

Golden Mushroom Soup

Serves 6

 

 

 

2 onions, chopped

 

1 lb. mushrooms, sliced

 

1 Tbsp. paprika

 

1-1/2 tsp. dill weed

 

1 tsp. caraway seeds (optional)

 

1/8 tsp. black pepper

 

3 Tbsp. soy sauce or light soy sauce

 

1 cup water or vegetable stock

 

1 Tbsp. olive oil

 

2 Tbsp. unbleached flour

 

2 cups soymilk or rice milk

 

2 Tbsp. lemon juice

 

3 Tbsp. red wine (optional)

 

 

 

To brown and soften the onions, heat 1/2 cup of water in a large pot and

add the onions.

 

Cook over high heat, stirring often, until the onions are soft and all

the water has evaporated, about 5 minutes.

 

Add another 1/4 cup of water, stir to loosen any bits of onion that have

stuck to the pan, and continue cooking until most of the water has

evaporated and onions begin to brown, about 3 minutes.

 

Add the sliced mushrooms and spices. Lower the heat slightly, cover and

cook 5 minutes, stirring frequently.

 

Add the soy sauce and stock. Cover and simmer 10 minutes.

 

In a separate pan, mix the olive oil and flour to form a thick paste.

Cook, stirring constantly, for 1 minute, then whisk in the soymilk or

rice milk and cook over medium heat, stirring frequently, until steamy

and slightly thickened.

 

Add the non-dairy milk mixture to the soup. Stir in the lemon juice and

red wine just before serving.

 

 

 

Tips:

 

When choosing mushrooms, select those which are firm and unopened. Small

mushrooms work best for this recipe.

 

Light soy sauce has less salt per serving than regular soy sauce — both

are fat-free and low in calories.

 

This soup is delicious when served over toasted French bread.

 

To round out the meal, add a tossed green salad.

 

 

 

Nutrition information per serving: 105 calories, 4 g protein, 17 g

carbohydrate, 1.5 g fat, 337 mg sodium, 0 mg cholesterol

 

 

 

Fettucine with Broccoli and Pine Nuts

Serves 8

 

 

 

8 oz. eggless fettucine

 

1 Tbsp. olive oil

 

6 to 8 large garlic cloves, minced

 

2 Tbsp. pine nuts

 

1/4 tsp. red pepper flakes or pinch of cayenne

 

1-28-ounce can crushed tomatoes

 

1 bunch broccoli

 

 

 

Cook the pasta according to package directions until tender. Pour off

cooking water, then rinse and drain.

 

Heat oil in a large skillet and sauté the garlic, pine nuts and red

pepper flakes or cayenne for 1 minute, stirring constantly.

 

Add the tomatoes and simmer for 7 minutes, stirring occasionally.

 

Break or cut the broccoli into florets. Peel the stems and slice into

rounds. (You should have about 3 to 4 cups of broccoli.)

 

Steam until crisp tender, about 5 minutes, then add to tomatoes.

 

Spread cooked pasta on a large platter and top with sauce. Serve

immediately.

 

This dish is perfect for a light supper. For a heartier meal, serve it

with a bean soup and a crisp green salad.

 

 

 

Nutrition information per 1-cup serving: 151 calories, 6 g protein, 26 g

carbohydrate, 3 g fat, 4 g fiber, 218 mg sodium. Calories from protein:

17%; calories from carbohydrates: 64%; calories from fats: 19%

 

 

 

Creamy Chocolate Pudding

Serves 4

 

 

 

1-1/2 cups soy milk or rice milk

 

3 tsp. corn starch

 

cup cocoa powder

 

1/3 cup maple syrup

 

tsp. vanilla

 

 

 

Whisk the soymilk or rice milk, cornstarch, cocoa powder and the maple

syrup together in a medium saucepan. Cook over medium heat, stirring

constantly until pudding is thickened.

 

Stir in the vanilla and pour into individual serving dishes.

 

Chill.

 

Tips:

 

Recipes using cocoa powder will tend to be much lower in fat than those

using baker’s chocolate.

 

Nutrition information per serving: 154 calories, 3 g protein, 32 g

carbohydrate, 1.5 g fat, 39 mg sodium.

 

 

 

 

 

Contact Chris Watson at cwatson.

 

 

---------------------

You can find this story online at:

http://www.santacruzsentinel.com/archive/2002/August/07/style/stories/01

style.htm

 

 

 

 

 

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[Guest guest]

I'm all for healthy eating and promoting the health

aspects of veganim, but people who go vegan (and are

they really vegah or just strict veggie) to loose

weight may be disappointed. There are healthy fat

vegans out here (me being one!) but somehow I suspect

that PCRM would never ask me to be a spokesperson.

 

This is getting so old.

 

 

--- " Maynard S. Clark " <MaynardClark wrote:

>

>

> simonchai wrote:Santa Cruz Sentinel

> August 7, 2002

>

> Are children getting too fat? How to get your kids

> to eat right

>

> By CHRIS WATSON

> Sentinel staff writer

> Amy Lanou is a vegan. She never eats meat or fish,

> eggs or dairy

> products. But boy, can she snack.

>

> " One of my favorite snacks is guacamole dip with

> baked tortilla chips, "

> the former Santa Cruzan confided from her home in

> Carrboro, N. C.

>

> " And I love artichokes dipped in rice or balsamic

> vinegar and wasabi

> peas and smoothies and those new non-dairy ice cream

> bars called Tofutti

> Cuties, " she added.

>

> A 1981 graduate of Soquel High, Lanou earned her

> Ph.D. in human

> nutrition from Cornell University and currently

> serves as nutrition

> director of the Physicians Committee for Responsible

> Medicine (PCRM).

>

> She’s also the author of " Healthy Eating for Life

> for Children, " a PCRM

> guide to help parents make crucial decisions about

> their children’s diet

> and health.

>

> Professional interests aside, though, Lanou loves

> food.

>

> She even eats at fast food joints when she’s on the

> road.

>

> " I’ve learned some tricks, " she said. " I can eat the

> new veggie burger

> at Burger King, the baked potato at Wendy’s or the

> bean burrito at Taco

> Bell.

>

> " Even going out for ice cream isn’t a difficult

> social situation because

> most places offer sorbet or fruit smoothies. "

>

> As a vegan, Lanou said, she can take part in most

> social situations and

> feel no angst about her food decisions.

>

> And so too, she says, can kids and teens.

>

> While her book has lots of information on how

> parents can keep their

> little ones healthy and happy eating the correct

> proportions from the

> food pyramid (heavy on the grains, fruits and

> vegetables), Lanou

> admitted that sometimes it’s a challenge to get

> teenagers to eat well.

>

> Especially when their peers are subsisting on pizza

> and soda.

>

> But an informed teen is more likely to choose

> nutritious foods than an

> uninformed teen, Lanou said. Her book provides not

> only tons of good

> information but 91 nutritious recipes.

>

> Here’s some of her advice about getting kids to eat

> right and avoiding

> childhood obesity:

>

> * Weight: If your teen is worried about gaining

> weight, tell her that data

> shows that uncontrolled food intake (portion

> control) can be a problem

> for meat eaters, but is less so for vegetarians.

>

> In a study of women who shifted to a plant-based

> diet (Lanou’s Ph.D.

> thesis), all the subjects lost weight.

>

> Vegetarians (who include eggs and dairy in their

> diet) tend to be 10

> percent leaner than meat-eaters. Vegans (who eat no

> meat, eggs or dairy)

> are probably 15-20 percent leaner than meat eaters.

>

> * Menstrual Cramps: A plant-based diet can

> dramatically decrease

> pre-menstrual pain, Lanou said.

>

> A recent study conducted by Lanou’s department at

> PCRM proved that a

> low-fat, vegan diet lowered estrogen in women, who

> subsequently did not

> experience a sudden drop in estrogen prior to

> menstruation and the PMS

> associated with it.

>

> Women who had high-fat, meat diets still experienced

> PMS.

>

> * Brain Power: A study done by Antonia Demas from

> Cornell, conducted with

> young men in a detention facility, showed that good

> nutrition changes

> behavior.

>

> Not only were the group’s bio-markers improved after

> 30 days on a

> plant-based diet (e.g., they lowered their

> cholesterol), but they felt

> more powerful on the football field and behavioral

> problems practically

> disappeared in the classroom.

>

> Food affects our ability to concentrate, Lanou said.

>

> A low-fat, nutrient-rich diet also protects us from

> many cancers, as

> well as diabetes, heart disease, asthma and

> allergies.

>

> Two decades ago when Lanou decided to stop eating

> red meat, her family

> worried she wasn’t getting what her growing body

> needed.

>

> " Parents don’t need to worry about their kids

> getting enough protein,

> calcium or iron on a plant-based diet, " she said.

>

> " Vegans and vegetarians are no more likely to be

> anemic than

> meat-eaters. There’s a fair amount of iron spread

> out among plant-based

> foods. "

>

> Calcium, she said, while not quite as ubiquitous as

> iron, is plentifully

> available in dark leafy greens, beans, broccoli and

> tofu, as well as soy

> and rice milks, cranberry juice and concentrated

> orange juices.

>

> " Relative to bone health, though, exercise is more

> important for teens, "

> Lanou said. " The difference between 500 and 1500 mg

> of calcium means

> little compared to getting sufficient exercise. "

>

> And don’t even get her started on the subject of

> protein.

>

> " Americans, " Lanou said, " are over-involved with

> protein. We eat twice

> as much as we need, and it’s the main cause of many

> health problems,

> including heart disease and hypertension. "

>

> Especially in California, where fresh fruits and

> vegetables are

> available year-round, there’s little reason not to

> change to a healthy

> diet.

>

> But what can do you do at a summer barbecue when

> everyone else is eating

> burgers and hot dogs?

>

> " Well, " she said, " on the 4th of July, I had grilled

> vegetables with

> peanut sauce, mushrooms marinated in dark soy and

> vinegar, a pasta salad

> and a veggie burger. "

>

> Living a vegetarian lifestyle — even a vegan one —

> has never been easier

> or more delicious, Lanou said.

>

>

>

> The following recipes come from " Healthy Eating for

> Life for Children "

> by the Physicians Committee for Responsible Medicine

> with Amy Lanou,

> published by John Wiley & Sons, $14.95, paper.

>

>

>

>

=== message truncated ===

 

 

=====

The animals of this world exist for their own reasons. They were not made for

humans any more than black people were made for white, or women created for men.

- Alice Walker

 

 

 

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