Diets

If you want to have a healthy heart, you have to learn how to eat a healthy heart diet. All of the food you eat effects the health of your heart. Learn which foods are heart smart and try to include them as a regular part of your diet.
Consult your doctor for an eating plan that best suits your dietary needs.

No matter which eating plan you follow, the following guidelines are recommended:

Defining optimal fat intake for clients is an ever-growing challenge for dietetics professionals. No longer can we counsel clients to "eat less fat" or "limit saturated fat" and leave it at that. Research into the effects of different types of fat has given us greater insight into the complex tapestry that defines an optimal diet. And with that insight, we are probably left with more questions than answers. The following discussion grew from debates in the vegetarian internet forum sci-veg. VN DPG members who were involved in this discussion on "what is optimal fat intake" felt it would be helpful to organize some of the thoughts and questions in an effort to clarify the debate. This article is the result. It is not meant to answer questions about optimal fat intake or to serve as a review of the literature. Rather, it aims to frame the debate by outlining some of the research that challenges the idea that low fat diets are optimal.
Studies indicate that vegetarian diets are not particularly low in fat. Best estimates are that average fat intake among lacto-ovo-vegetarians is 32 to 34% of calories and among vegans 29 to 30% of calories (1). This is, of course, somewhat lower than average omnivore intake. Intakes of saturated fat and cholesterol, however, are considerably lower in vegetarians than in omnivores. There is reason to expect that fat intake of vegetarians could decrease with the interest in low-fat eating and the growing number of low-fat and nonfat vegetarian products on the market.

Among some segments of the vegan population, there is the perception that very low fat diets-10 to 15% of calories-are ideal for disease prevention. A number of prominent vegetarian spokespersons from both the medical and nutrition fields do, in fact, recommend fat intakes in this range and often suggest that ideal diets involve avoidance of all vegetable oils and higher fat plant foods such as nuts, seeds, avocado, olives, and full-fat soyfoods. The mainstream acceptance of comprehensive health programs like the Ornish Program, which has been shown to be effective in reversing heart disease and which includes a very low fat near-vegan diet, has given some strength to the opinion that very low fat diets are ideal(2). Attention to low-fat diets has also led to misconceptions among some vegetarian consumers regarding effects of fat on health. For example, some consumers believe that all fat raises cholesterol. This has helped to create a dichotomous attitude towards fat that seems to be fairly prevalent among consumers in general. "All fat is bad and therefore avoiding all fat is good."

Research does not necessarily support the idea that optimal diets must be low in fat. More interesting though, is the fact that some research suggests that diets higher in certain plant fats may be the better choice, at least for certain individuals.

Diets high in carbohydrate and low in fat reduce both LDL and HDL cholesterol, sometimes producing no improvement or a worsening in TC:HDL ratio (3). The significance of low HDL levels in vegetarians and in people consuming low-fat diets continues to be a subject of debate. On the one hand, it has been suggested that low HDL does not matter when total cholesterol is low (4). However, some research suggests that the TC:HDL ratio is predictive of heart disease risk at all levels of total cholesterol (5).

Some research shows that HDL cholesterol levels stay depressed for as long as the low-fat diet is consumed and that it is not a transient effect as has been suggested (6).

While replacing fat with carbohydrate reduces both LDL and HDL cholesterol, replacing saturated fat with unsaturated fat lowers mainly LDL cholesterol (3).

Concerns have been raised over the ratio of essential fatty acids in some vegetarian diets. Vegetarians, and in particular, vegans, consume little if any of the long chain omega-3 fatty acid docosahexanoic acid (DHA) which is found predominantly in fish oil and eggs. Although the omega-3 fatty acid linolenic acid can be converted to DHA, linoleic acid can interfere with the conversion process. Diets that are either too high in linoleic acid or too low in all fats may not provide optimal ratios of linoleic to linolenic acid to allow for optimal conversion of linolenic acid to DHA (8).

Higher ratios of omega-3 to omega-6 fatty acids have been associated with reduced risk for breast cancer (9).

Some high fat foods that are routinely discouraged in very low fat diet patterns are associated with protective effects against coronary heart disease. For example, the Adventist Health Study found that nut consumption is associated with protection against both fatal and nonfatal coronary heart disease and with decreased risk of death from all causes (10).

Compared to a high carbohydrate diet, a diet high in monounsaturated fats (45% fat from predominantly olive oil), was associated with a significant reduction in triglyceride and VLDL cholesterol levels in people with non-insulin dependent (Type 2) diabetes. It was also associated with mild improvements in HDL cholesterol levels, glycated hemoglobin levels, and fasting plasma glucose levels (11).

Epidemiologic studies suggest that very low fat intake raises risk for hemorrhagic stroke (12).

Findings such as these suggest that diets that include some added fats and/or higher fats may offer advantages over very low fat menus. However, there is clearly a need for balance in recommendations. Diets high in polyunsaturated fats may be associated with certain cancers (14). And some research suggests that single, very high fat meals raise heart disease risk (15). Higher fat diets also may increase caloric intake and therefore are hypothesized to lead to problems in weight management, although clear data that reductions in fat intake alone are associated with long term weight loss are lacking.

Overall, however, the research suggests that we should not necessarily assume that very low-fat vegetarian diets are the ideal. In addition, there are many unanswered questions about their appropriateness for certain segments of the vegetarian population such as young children. A reasonable amount of dietary fat is required for the absorption of fat-soluble vitamins and health-promoting phytochemicals. While experts are not in agreement about optimal levels of dietary fat, a reasonable goal for most consumers (provided that saturated fat intake is kept low) would be a fat intake between 15 and 30% of calories, the level recommended in the World Health organization guidelines.

Finally, some might argue that focus on strict reduction of all types of fat in the diet makes it more difficult for clients to adopt healthy plant-based diets. Diets that include some added fats such as vegetable oils high in monounsaturated fats and in omega-3 fatty acids and higher fat foods such as nuts, nut butters, full-fat soyfoods and avocados may make it easier for consumers to plan realistic menus and to reap the many benefits of plant-based diets.

Saturated fatty acids are the main dietary culprit in raising blood cholesterol. And high blood cholesterol increases your risk of heart disease. The main sources of saturated fatty acids in the typical American diet are foods from animals and some plants.

Foods from animals that have high amounts of saturated fatty acids include beef, veal, lamb, pork, butter, cream, milk, cheeses and other dairy products made from whole milk. These foods also contain dietary cholesterol.

Foods from plants that contain high amounts of saturated fatty acids include coconut oil, palm oil and palm kernel oil (often called tropical oils) and cocoa butter. Read food labels when you shop. Many commercially baked cakes, pies, cookies, crackers and snacks are made with these oils.

The American Heart Association recommends that you limit your saturated fatty acid intake to less than 10 percent of total calories each day.

It is made by treating unsaturated fat with a chemical process. In the case of margarine, the process allows an oil to be partially hardened and molded into tub or stick form. Fat for shortening can by hydrogenated to give it a creamy consistency. Hydrogenation also increases the time it takes before oils become rancid, so they stay fresh longer. The fatty acid content of most margarines and spreads is printed on the package or label. Select margarines with liquid vegetable oil as the first ingredient.

Polyunsaturated and monounsaturated fatty acids make up the total of unsaturated fatty acids. They are often found in liquid oils of vegetable origin. Common sources of polyunsaturated fatty acids are safflower, sesame and sunflower seeds, corn and soybeans, many nuts and seeds and their oils. Canola , olive and peanut oils and avocados are sources of monounsaturated fatty acids.

Both types of unsaturated fatty acids may help lower your blood cholesterol level when used in place of saturated fatty acids in your diet. But you should be moderate in your intake of all types of fat. The AHA recommends that you limit polyunsaturated fatty acids to no more than 10 percent of your total calories. The rest of your unsaturated fatty acid intake, about 10 to 15 percent of total calories, is made up of monounsaturated fatty acids.

Unsaturated oils - margarines and spreads made from unsaturated oils - should be used in limited amounts in place of fats with a high saturated fatty acid content, such as butter, lard or hydrogenated shortenings.

Dietary cholesterol is found only in animal foods such as meat, fish, poultry and dairy products. These foods are also sources of saturated fatty acids. Egg yolks and organ meats -such as liver and kidney - are high in cholesterol. Foods from plants (fruits, vegetables, grains, nuts and seeds) do not contain cholesterol.

Dietary cholesterol can raise your blood cholesterol level, which results in an increased risk of heart disease. That's why the AHA recommends that you limit your cholesterol intake to 300 milligrams per day.

Dietary fiber is the term used for several materials that make up the parts of plant that your body cannot digest. Fiber is classified as soluble or insoluble. The AHA eating plan suggests that you eat foods high in both types of fiber. Fruits, vegetables, whole grain foods, beans and legumes are all good sources of dietary fiber.

Did you know that the average American consumes about 3 1/2 pounds of sodium in one year? That is almost 10 times more than the amount required by the human body! If you are concerned about the amount of sodium in your diet, read on...

Sodium in the diet, mainly in the form of salt, is also known as sodium chloride (NaCl). Salt is a mixture of 40% sodium and 60% chloride; therefore, the words "sodium" and "salt" are not synonymous. A food product may contain little salt and still contain sources of sodium.

The human body requires about 500 mg of sodium per day, while the average American usually ingests between 2,300-6,900 mg each day. The Estimated Safe and Adequate Daily Intake (ESADDI) for sodium was determined by the Committee on Dietary Allowance and the Food and Nutrition Board to be approximately 1,100-3,300 mg per day.

For most individuals, reducing dietary sodium levels to the ESADDI range simply means decreasing the amount of salt used in cooking and at the table. For example, one might omit salt in cooking, and only add salt at the table after tasting the food. Not adding any salt would be even more effective. If further sodium control is desired, one must start reading labels and become familiar with the new reduced sodium foods.

There are numerous products entering the market which can be used to help decrease the amount of sodium in one's diet. Canned soups, some snack foods, and canned vegetables are currently available in low sodium variations. When reading labels, however, be aware of the number of servings per unit. Some can be misleading if manufacturers have made the serving sizes smaller so that the amount of sodium per serving is lower.

On July 1, 1986, the Food and Drug Administration (FDA) established new sodium labeling regulations which required manufacturers to list the sodium content of their products whenever nutrition labeling was used. Since not all products require nutrition labels, it is possible for some high sodium products, such a snack foods and fast food items, to escape the labeling requirement. However, in this age of increasing interest in nutrition, many manufacturers are voluntarily putting sodium information on product labels.

The following is a guide to the phrases used in sodium labeling as defined by the FDA:

1. Sodium Free: < 5 mg sodium/serving
2. Very Low Sodium: <35 mg sodium/serving
3. Low Sodium: <140 mg sodium/serving
4. Reduced Sodium: 75% reduction from usual sodium content
5. Unsalted: No salt added during processing to a food normally salted

Salt substitution can be useful, but be sure to read the labels. True salt substitutes, such as Morton's Salt Substitute, contain no sodium and are usually made from potassium chloride. Some products, such as Lite Salt, are not true substitutes because they contain both sodium chloride and potassium chloride, and therefore are not free of sodium. One of the best sodium substitutes can be a spice mixture suited to your own taste.
There are other sources of sodium that aren't as obvious as the foods we eat. Softened water, bottled waters, medications and chewing tobacco are sources of hidden sodium.

Reducing the sodium content of one's diet can be achieved in a variety of ways, and the method is not as crucial as is actually doing it! Be aware of the amount of salt added in cooking and at the table, and consciously try to limit it. Small changes can significantly reduce sodium intake. Also, with the new lower sodium foods on the market, reducing sodium can be easier and tastier than ever!

Known commercially as Sunette or Sweet One, acesulfame is a sugar substitute sold in packet or tablet form, in chewing gum, dry mixes for beverages, instant coffee and tea, gelatin desserts, puddings and non-dairy creamers. Tests show that the additive causes cancer in animals, which means it may increase cancer in humans. Avoid acesulfame K and products containing it. Your sweet tooth isn't worth it.

The great bulk of artificial colorings used in food are synthetic dyes. For decades synthetic food dyes have been suspected of being toxic or carcinogenic and many have been banned. Whenever possible, choose foods without dyes. They're mostly used in foods of questionable nutritional worth anyway. Natural ingredients should provide all the color your food needs.

This sugar substitute, sold commercially as Equal and NutraSweet, was hailed as the savior for dieters who for decades had put up with saccharine's unpleasant after taste. There are quite a few problems with aspartame. The first is phenylketonuria (PKU). One out of 20,000 babies is born without the ability to metabolize phenylalanine, one of the two amino acids in aspartame. Toxic levels of this substance in the blood can result in mental retardation. Beyond PKU several scientists believe that aspartame might cause altered brain function an behavior changes in consumers. And many people (though a minuscule fraction) have reported dizziness, headaches, epileptic-like seizures, and menstrual problems after ingesting aspartame.

Avoid aspartame if you are pregnant, suffer from PKU, or think that you experience side affects from using it. If you consume more than a couple of servings a day consider cutting back. And, to be on the safe side, don't give aspartame to infants.

These two closely related chemicals are added to oil-containing foods to prevent oxidation and retard rancidity. The International Agency for Research on Cancer, part of the World Health Organization, consider BHA to be possibly carcinogenic to humans, and the State of California has listed it as a carcinogen. Some studies show the same cancer causing possibilities for BHT.
BHT and BHA are totally unnecessary. To avoid them read the label. Because of the possibility that BHT and BHA might cause cancer, both should be phased out of our food supply. To play it safe, phase them out of your diet.

Caffeine is found naturally in tea, coffee, and cocoa. It is also added to many soft drinks. It is one of the few drugs -- a stimulant -- added to foods. Caffeine promotes stomach-acid secretion (possibly increasing the symptoms of peptic ulcers), temporarily raises blood pressure, and dialates some blood vessels while constricting others. Excessive caffeine intake results in "caffeinism," with symptoms ranging from nervousness to insomnia. These problems also affect children who drink between 2 to 7 cans of soda a day. Caffeine may also interfere with reproduction and affect developing fetuses. Experiments on lab animals link caffeine to birth defects such as cleft palates, missing fingers and toes, and skull malformations.
Caffeine is mildly addictive, which is why some people experience headaches when they stop drinking it. While small amounts of caffeine don't pose a problem for everyone, avoid it if you are trying to become or are pregnant. And try to keep caffeine out of you child's diet.

Early in this century a Japanese chemist identified MSG as the substance in certain seasonings that added to the flavor of protein-containing foods. Unfortunately, too much MSG can lead to headaches, tightness in the chest, and a burning sensation in the forearms an the back of the neck. If you think you are sensitive to MSG, look at ingredient listings. Also, avoid hydrolyzed vegetable protein, or HVP, which may contain MSG.

Sodium nitrite and sodium nitrate are two closely related chemicals used for centuries to preserve meat. While nitrate itself is harmless, it is readily converted to nitrite. When nitrite combines with compounds called secondary amines, it forms nitrosamines, extremely powerful cancer-causing chemicals. The chemical reaction occurs most readily at the high temperatures of frying. Nitrite has long been suspected as being a cause of stomach cancer. Look for nitrite-free processed meats -- some of which are frozen, refrigeration reduces the need for nitrites -- at some health food and grocery stores. But regardless of the presence of nitrite or nitrosamines, the high-fat, high-sodium content of most processed meats should be enough to discourage you from choosing them. And don't cook with bacon drippings.

Olestra, the fake fat made by Procter and Gamble, is both unsafe and unnecessary. Olestra was approved over the objection of dozens of leading scientists.
The additive may be fat-free but it has a fatal side-effect: it attaches to valuable nutrients and flushes them out of the body. Some of these nutrients -- called carotenoids -- appear to protect us from such diseases as lung cancer, prostate cancer, heart disease, and macular degeneration. The Harvard School of Public Health states that "the long-term consumption of olestra snack foods might therefore result in several thousand unnecessary deaths each year from lung and prostate cancers and heart disease, and hundreds of additional cases of blindness in the elderly due to macular degeneration. Besides contributing to disease, olestra causes diarrhea and other serious gastrointestinal problems, even at low doses."

FDA certified olestra despite the fact that there are safe low-fat snacks already on the market. There is no evidence to show that olestra will have any significant effect on reducing obesity in America.

Despite being approved as safe by the FDA, all snacks containing olestra must carry a warning label (similar to one found on cigarettes) that states:

This Product Contains Olestra. Olestra may cause abdominal cramping and loose stools. Olestra inhibits the absorption of some vitamins and other nutrients. Vitamins A, D, E, and K have been added.
As of May 2000, more than 18,000 consumers have submitted to the FDA reports of adverse reactions that they attributed to olestra. That’s more reports than the FDA has received for all other additives in history -- combined.

This additive has long been used to increase the volume of bread and to produce bread with a fine crumb (the non-crust part of bread) structure. Most bromate rapidly breaks down to form innocuous bromide. However, bromate itself causes cancer in animals. The tiny amounts of bromate that may remain in bread pose a small risk to consumers. Bromate has been banned virtually worldwide except in Japan and the United States. It is rarely used in California because a cancer warning might be required on the label.

Several studies in the 1970s linked saccharin with cancer in laboratory animals. Avoid it. Sweetener packets and cans of saccharin-containing diet drinks bear warning labels: "Use of this product may be hazardous to your health. This product contains saccharin, which has been determined to cause cancer in laboratory animals."
In May 2000, the government revised its position on saccharin and said that while saccharin causes bladder cancer in animals it does not cause cancer in humans. CSPI disagrees with those decisions. Later that year, Congress passed a law removing the warning label from products.

Sulfites are a class of chemicals that can keep cut fruits and vegetables looking fresh. They also prevent discoloration in apricots, raisins, and other dried fruits; control "black spot" in freshly caught shrimp; and prevent discoloration, bacterial growth, and fermentation in wine. Until the early 80's they were considered safe, but CSPI found six scientific studies proving that sulfites could provoke sometimes severe allergic reactions. CSPI and the Food and Drug Administration (FDA) identified at least a dozen fatalities linked to sulfites. All of the deaths occurred among asthmatics. In 1985 Congress finally forced FDA to ban sulfites from most fruits and vegetables. Especially if you have asthma, be sure to consider whether your attacks might be related to sulfites. The ban does not cover fresh-cut potatoes, dried fruits, and wine.

Here are some tips for healthy eating at home, work, and elsewhere to help you get started. Try some of these ideas.

Start your day off right!
Eat breakfast!
Drink 100% fruit juice (canned, from a carton, or freshly squeezed) with breakfast, or take a can to drink at work.
Spruce up your breakfast—a banana or handful of berries will liven up your cereal, yogurt, waffles, or pancakes.
Take a piece of fruit to munch on during your commute.
Wouldn’t it be easier to eat something if it was right in front of you? An easy way to make fruits and vegetables more accessible to you is to make sure you buy them. Make sense, right? So when you go grocery shopping, hit the produce section first. Then keep bowls of fruit on the kitchen table and counter. Now that you’ve bought them, eat them.

Baked potatoes, corn on the cob, bread. What do these items often have in common? We cover them with butter, right? And if we’re not careful—and we aren’t all the time—we don’t realize how much we actually use. If you must use butter and margarine, use them sparingly. Even better, switch to reduced-fat margarine or try jelly on your bread, bagels, and other baked goods.

Use "lite" or low-fat dairy products (e.g., milk, cheese, yogurt, or sour cream). Use in recipes and/or drink 1% or skim milk. You’ll still get the nutrients and taste but not the fat.

When you make or buy a salad, a little bit of salad dressing goes a long way. Measure 1 tablespoon of dressing and toss well with your salad. The dressing coats the salad instead of drenching it. For even more flavor, sprinkle the salad with lemon pepper before adding dressing. Even better, use light or fat-free salad dressing. The same principle applies when using condiments, a little mayonnaise is all you need. Or use the light or fat-free kind.

If you like to eat meat, there’s no reason you have to give it up. But you can help reduce fat by choosing the leanest cuts such as beef round, loin, sirloin, pork loin chops, turkey, chicken, and roasts. All cuts with the name "loin" or "round" are lean. And if you cook it yourself, trim all visible fat and drain the grease.

What can we say about fried foods? They taste great, but are not great for you. They’re high in fat. We’ve come up with a few suggestions that will save your arteries. Use oils sparingly (try olive and canola oils). Bake chicken without the skin. Substitute a potato for french fries.

Why do we eat snacks? They taste great, they’re easy, and they satisfy our sweet and salt cravings. And, let’s face it, crunchy food is fun. So why not make your own snacks by packing healthy, quick, and easy-to-grab foods such as little bags or containers of ready-to-eat vegetables (e.g., celery sticks, cucumber wedges, and cherry tomatoes). Or make healthier choices on snacks that are store bought, like pretzels. Keep them with you in your briefcase, office, car and home.

If you’re like most people, no matter how much you’ve eaten at dinner, there’s always room for desserts and sweets. "I’m stuffed. Couldn’t eat another bite. What’s that? You’ve got ice cream? Well, okay." You can still say "okay," just

Cut down on the portion size and how often you eat these items.
Substitute low-fat or fat-free baked goods, cookies, and ice cream. They still taste great.
Choose fruit. It tastes great, is filling, and provides energy.
One word of caution: just because something is fat free or low fat doesn’t mean you can eat as much as you want. Many low-fat or nonfat foods are also high in calories. Eat everything in moderation.

You’re in a restaurant or ordering in. When the food arrives, it’s piled so high you think there’s no way you can finish it. Sometimes it tastes so good you can’t stop. But then you’re too full. Typical restaurant servings are often twice the size of a single serving. Try this: When dining out or ordering in, ask for half of a serving or a "doggy bag." That way you won’t be as full, and you can have some tomorrow.

Fast food combines two of our favorite desires: things in a hurry and food. Unfortunately, it also tends to combine a lot of fat and calories. But it doesn’t have to if we’re careful. You can still get food in a hurry, but try these suggestions.

Order a lean roast beef sandwich.
Order grilled chicken sandwiches and do the fixings "your way."
Keep the portions to regular and small. No "double" anything or "going large."
Order items without the cheese

Cancer is the second leading cause of death in the United States. In fact, one in every four deaths in the USA is from cancer. How can you reduce your risk of developing cancer? Good nutrition is an important way to help lower your cancer risk. A healthy diet that is low in fat, high in fiber, with lots of fruits and vegetables, has been shown to help reduce the probability of developing cancer. The National Cancer Institute's Web page on Highlights of the National Cancer Institute's Prevention and Control Programs discusses the roles that diet and nutrition play in preventing the development and spread of cancer.

To reduce cancer risk, start by trying to lower your fat intake to 30 percent or less of total daily calories. First find out how much fat is in the food that you are eating. Then, find reliable resources, such as the Food and Drug Administration (FDA) booklets "Eating for a Healthy Heart" or "A Consumer's Guide to Fats" that can show you how to decrease the amount of fat in your diet. Finally, remember to read food labels.

Laboratory research has shown that certain compounds, such as fiber, in fruits, vegetables and cereal grains actually interfere with the process of cancer development. The National Cancer Institute recommends increasing your daily fiber to 20-30 grams with an upper limit of 35 grams. Whole grains are a great way to increase your fiber intake. Whole grains are also low in fat and good sources of vitamins and minerals and protein. To learn more about how to increase your fiber intake, take a look at "Bulking Up: Fiber's Healthful Reputation."

Another important way to reduce your risk of cancer is by eating a variety of fruits and vegetables. Research has suggested that people who eat diets with lots of fruits and vegetables may have lower risks for some cancers, including cancers of the stomach, lung, colon, prostate and larynx. The cancer protection of fruits and vegetables may be due to the high levels of fiber and vitamins. For tips on how to increase the amount of fruits and vegetables in your diet, take a look at the National Cancer Institute's Quick Easy Tips to 5 A Day.

The Dietary Guidelines for Americans (2000) recommend that if you drink alcoholic beverages, do so in moderation. Research has shown a strong association between alcohol use and the development of cancer.

People who are overweight are more likely to develop certain types of cancer. In women, these include cancer of the uterus, cervix, breast and colon. Overweight men are at greater risk for developing cancer of the colon, rectum, and prostate. To learn more about the health risks of being overweight and how to control your weight, start with the Aim for a Health Weight Web site.

If you have cancer or are recovering from cancer, good nutrition is particularly important. The National Cancer Institute has prepared a guide to help people who are undergoing cancer therapy learn more about their dietary needs and how to manage eating problems during treatment. In addition to reading these guidelines, it is important to discuss your diet with a health professional.

Medical research has shown that the way you eat can contribute to how healthy you are now and in the future. One important way to stay healthy is by taking action to reduce your risk of cancer. A diet that is low in fat, high in fiber and with at least 5 servings of fruits and vegetables per day may help reduce cancer risk. If you are undergoing cancer treatment, good nutrition is an important component of your treatment plan and overall wellbeing.

Here are some general tips for getting your children to eat a variety of healthier foods:

Have children assist with the shopping for family meals
Children will take more interest in eating foods if they help with the preparation of the meals

Children also like to help serve
Make some meals a time for adults to serve the children and other nights for the children to serve the adults

Make up funny names for dishes, encourage children to rename a dish
Make mealtime fun

Make a face on a tomato slice with various vegetable bits
Cut sandwiches into funny shapes
Make pancakes in the shapes of letters
Have mealtimes centered around different themes, such as a Mexican night and children can make placemats, decorations and dress with a Mexican theme
Serve a "salad bar" so children can make their own selection
Never force a child to eat something but do encourage the child to always try a taste of everything
Don’t always have "traditional" mealtime foods - once in awhile serve pizza or fruit-yogurt shakes for breakfast; or try banana waffles for dinner

Use your imagination: have a picnic in the middle of the kitchen floor; or use your best plates and glasses and pretend you're at a fancy restaurant
Plant a vegetable garden with your child(ren)

Since young children tend to mimic behavior, be a good role model by eating a variety of foods yourself

Many parents are frustrated at times because our children won’t eat the foods we know to be healthy for them. Simply being informed about a healthy diet for children is not enough. If your child does not want to eat healthy foods, it does them no good at all. So what does a parent do? Give up and take the path of least resistance? This path is serving the typical American diet which we know leads to poor health. Our children deserve better. But how do we convince them of that?

Start from the very beginning, if possible. You can give your child a solid foundation with good nutrition by breastfeeding for as long as possible. Breast milk is vital to a baby’s growing body and developing immune system. Let your child decide when it’s time to wean. Even three and four-year-olds receive substantial benefits from breast milk. When they are not eating as well as you’d like them to, at least they will be getting some nutrition from your milk. More importantly, they are receiving the emotional benefits that are unquestionably valuable in keeping them healthy. Begin to give your children a healthy whole foods diet the moment you start them on solids.

What about when children get older and they learn quickly from the world around them that there are foods that are quite different and may seem more appealing than what they are used to getting? Or if healthy eating is new to you and your family, your kids may be quite possessive of their junk foods. It’s not a good idea to force the healthy foods. Start slowly and gradually substitute with appealing alternatives. Kids need to be able to indulge now and then in sweets, but a well-nourished child does not crave sweets. Try not to label a food “good” or “bad”. This can create guilt and shame around wanting unhealthy foods, causing cravings and food addictions. A better way may be to call foods such as broccoli or whole grains “everyday” foods and cake and cookies “sometimes” foods. If children are made to “clean their plate” or are bribed with desert, they may feel that healthy eating is a chore. Some parents even serve a healthy desert with the meal so all foods have the same emotional appeal.

Eating should be fun and rewarding. It’s our job to provide wholesome, nutritious foods and their job to decide how much they want to eat. Kids will eat as much as they need. They will not let themselves go hungry. Meals should be relaxing, fun and pleasant. Nagging children to eat what you want them to does not work and is not respectful.

It can be a real challenge to attend parties or other affairs with tables loaded with “treats” consisting of sugar, white flour and hydrogenated oils. You know your child is going to lunge for them right away. I’ve learned not to ban these things entirely because it can create feelings of being deprived and wanting to have it even more. I put limits on it, making sure my daughter knows these are “sometimes” foods for special occasions. I also take the necessary steps to boost my daughter’s immune system before and after this invasion of junk to her body. At home, I make healthy treats using unrefined sweeteners, whole grains and unrefined oils.

Vegetables are the foods most likely to be shunned by children. There are many creative ways to encourage your children to eat and love vegetables. Children need to eat frequently and snacking is important. Avoid nibbling or grazing on filling foods that are not nutrient-rich or filling up on juice or soda. Make a snack of creatively appealing fruits or vegetables. Serving them with healthy dips makes them more fun. When it’s mealtime, serve vegetables as a first course “appetizer” when kids are the most hungry; then add the rest of the meal after they’ve eaten the vegetables. Experiment with different sauces to make them taste better and be more fun. Almost everything tastes better with a sprinkle of lemon juice. Explore and find a variety of vegetables and, when serving ones your kids have never tried, get excited about them. Mash or cream veggies into stews or soups. Try juicing vegetables. Some children love fresh carrot juice with added greens. Assume your child is going to love salads, greens and other veggies. Show them how much you love these wonderful foods. Set a great example by eating healthy yourself.

Get your kids involved with the growing, shopping and cooking of vegetables. Farmers’ Markets can be a fun shopping trip. Teach them what vegetables will do for their body and how important they are. Children are fascinated with and want to learn about their bodies. The more they learn, the better choices they will make. Most importantly, don’t give up too soon. When introducing new foods, serve them at least five different times before giving up. Don’t take the first “no” for a final answer and think they’ll never eat it again. You can even present it again shortly after it is turned down. You can do all this calmly and respectfully without nagging or bribing.

Use the information provided in this database as an educational resource for determining your options and making your own informed choices. It is not intended as medical advice or to diagnose, prescribe, or treat any specific illness. If there is any chance your child is seriously ill, take him or her to a qualified health professional for evaluation.

Not necessarily. Although many people believe the vegetarian way of eating is inherently healthy, lower-fat food choices and calorie control are important no matter how you eat.
In fact, many vegetarians have a high fat intake. Foods like eggs, cream, butter, whole milk products and cheese contain many unnecessary calories. Some vegetarian protein sources, such as nuts and seeds, are also high in fat. Despite all the hidden fat in a vegetarian diet, you can still reap the benefits of a vegetarian lifestyle while trying to lose weight. These simple ideas will help you follow a vegetarian diet and lose weight:

If you drink milk, go for fat-free. If you use soya milk, look for one that is labelled reduced-fat and fortified, so you get the protein and essential vitamins and minerals without unnecessary fat and calories
Choose low-fat versions of cheese, and limit your intake to under five grams of fat per ounce whenever possible
Make legumes, tofu and tempeh your main source of protein. All are fairly low in fat, and legumes add fibre to your diet. Nuts and seeds are excellent sources of protein, but be wary of large portion sizes. If you're eating more than a handful a day it's too much
Choose fresh fruit or raw vegetables for snacks and limit snacks that are high in fat or sugar
Try flavouring foods with lemon juice or flavoured vinegars instead of mayonnaise, butter or margarine
As with any diet, avoid fried foods and opt for baked, grilled or steamed ones instead
Try to eat only when you're hungry. Nibbling - even on low-calorie foods - can add up
Be creative with low-fat vegetarian recipes
Following a vegetarian diet can help prevent some types of cancer, high blood pressure and heart disease. Just make sure that your vegetarian menu isn’t loaded with fat and sugar if you want to maximise your health and minimise your waistline