Of the many diseases that affect people these days, cancer is among the most feared. But despite a wealth of scientific data, most people remain unaware of how they can reduce their risk of developing cancer. According to the National Cancer Institute, as much as 80 percent of all cancers are due to identified factors, and thus are potentially preventable. Thirty percent are due to tobacco use, and as much as 35 to 50 percent are due to foods. It is easy to control these and other risk factors.

What Is Cancer?

Cancer begins as a single abnormal cell that begins to multiply out of control. Groups of such cells form tumors and invade healthy tissue, often spreading to other parts of the body. Carcinogens are substances that promote the development of cancerous cells. They may come from foods, from the air, or even from within the body. Most carcinogens are neutralized before damage can occur, but sometimes they attack the cell’s genetic material (DNA) and alter it. It takes years for a noticeable tumor to develop. During this time, compounds known as inhibitors can keep the cells from growing. Some vitamins in plant foods are known to be inhibitors. Dietary fat, on the other hand, is known to be a promoter that helps the abnormal cells grow quickly.

Fiber Fights Cancer

In 1970, British physician, Dennis Burkitt, observed that a high-fiber diet reduces diseases of the digestive tract. He observed that in countries where diets are high in fiber (that is, plant-based diets), there were fewer cases of colon cancer. Around the world, this has proven true. The highest fiber intakes are found in non-industrialized nations where meat is scarce and plant foods fill the menu. Animal products contain no fiber. The U.S. and other Western nations whose diets are based upon animal products have the highest rates of colon cancer.

While no one is certain exactly how fiber protects against digestive tract disorders, there are several possibilities. By definition, fiber cannot be digested by humans early in the digestive process. It moves food more quickly through the intestines, helping to eliminate carcinogens. It also draws water into the digestive tract. The water and fiber make fecal matter bulkier, so carcinogens are diluted.

Bile acids are secreted into the intestine to help digest fat; there, bacteria can change the acids into chemicals which promote colon cancer. Fiber may bind with these bile acids and evict them from the intestines.¹ Also, bacteria in the colon ferment the fiber creating a more acidic environment which may make bile acids less toxic.

Fiber is also protective against other forms of cancer. Studies have shown that stomach cancer and breast cancer are less common on high-fiber diets.^2,3 Fiber affects levels of estrogens in the body. Estrogens are normally secreted into the intestine, where the fiber binds with the hormone and moves it out of the body.⁴ Without adequate fiber, the estrogen can be reabsorbed from the intestine into the bloodstream. High levels of estrogen are linked to a higher risk of breast cancer.

In the U.S., the average daily fiber intake is 10 to 20 grams per day. Experts recommend 30 to 40 grams per day. The best sources of fiber are whole grains, beans, peas, lentils, vegetables, and fruits. Foods that are closest to their natural state, unrefined and unpeeled, are highest in fiber.

Fat Raises Cancer Risks

Cross-cultural studies have revealed that the populations with the highest levels of fat consumption are also the ones with the highest death rates from breast and colon cancer. The lowest rates are in groups with the lowest consumption of fats.⁵ Migration studies help to rule out the influence of genetics.⁶

Many studies indicate that fat in foods increases one’s risk for cancer, and it may also adversely affect breast cancer survival rates for those who have cancer.⁷

Although the total amount of fat one eats is of concern, there is evidence that animal fat is much more harmful than vegetable fat. One study noted a 200 percent increase in breast cancer among those who consume beef or pork five to six times per week. Dr. Sheila Bingham, a prominent cancer researcher form the University of Cambridge, notes that meat is more closely associated with colon cancer than any other factor.⁸ Meat and milk are also linked to both prostate and ovarian cancers.⁹

How Fat Affects Cancer Risks

Fat has many effects within the body. It increases hormone production and thus raises breast cancer risks. It also stimulates the production of bile acids which have been linked to colon cancer.

The average diet in the U.S. is about 37 percent fat. The National Cancer Institute suggests that people lower that percentage down to 30 percent; however, studies have shown that fat intake should be well below 30 percent to have an anti-cancer affect. Ten to 15 percent is more likely to be helpful.

The Importance of Vegetables

Not only are vegetables low in fat and high in fiber, they also contain many cancer-fighting substances. Carotenoids, the pigment that gives fruits and vegetables their dark colors, have been shown to help prevent cancer. Beta-carotene, present in dark green and yellow vegetables, helps protect against lung cancer and may help prevent cancers of the bladder, mouth, larynx, esophagus, breast, and other sites.

Vegetables such as cabbage, broccoli, kale, turnips, cauliflower, and Brussels sprouts contain flavones and indoles which are thought to have anti-cancer activities.

Vitamin C, found in citrus fruits and many vegetables, may lower risks for cancers of the esophagus and stomach. Vitamin C acts as an antioxidant, neutralizing cancer-causing chemicals that form in the body. It also blocks the conversion of nitrates to cancer-causing nitrosamines in the stomach.

Selenium is found in whole grains and has the same antioxidant effects as vitamin C and beta-carotene. Vitamin E also has this effect. Caution is advised in supplementing selenium, which is toxic in large doses.

Alcohol

Excessive intake of alcohol raises one’s risks for cancers of the breast, mouth, pharynx, and esophagus. When combined with smoking, these risks skyrocket. It also raises risks for stomach, liver, and colon cancers.¹⁰

Vegetarians Are Better Off

All the evidence points to a low-fat, high-fiber diet that includes a variety of fruits, vegetables, whole grains, and beans, as being the best for cancer prevention. Not surprisingly, vegetarians, whose diets easily meet these requirements, are at the lowest risk for cancer. Vegetarians have about half the cancer risk of meat-eaters.¹¹

Vegetarians have higher blood levels of beta-carotene. They consume more vitamin C, beta-carotene, indoles, and fiber than meat-eaters. Vegetarians also have stronger immune systems. German researchers recently discovered that vegetarians have more than twice the natural killer cell activity of meat-eaters.¹² Natural killer cells are specialized white blood cells that attack and neutralize cancer cells. Also, vegetarians tend to eat more soy products than meat-eaters. Soybeans contain many substances that are anticarcinogens, including lignans and phytoestrogens. A diet that is rich in soybeans may be one reason for the lower incidence of breast cancer in Asia.

Conclusion

A cancer prevention diet is one that is high in fiber, low in fat (especially animal fat), and includes generous portions of fruits and vegetables. It also minimizes or excludes alcohol. The best diets are pure vegetarian diets.

References
1. Kritchevsky D. Diet, nutrition, and cancer: the role of fiber. Cancer 1986;58:1830-6.
2. Risch HA, Jain M, Choi NW, et al. Dietary factors and the incidence of cancer of the stomach. Am J Epidemiol 1985;122:947-59.
3. Lubin F, Wax Y, Modan B, et al. Role of fat, animal protein and dietary fiber in breast cancer etiology: a case control study. J Natl Cancer Inst 1986;77:605-12.
4. Goldin BR, Adlercreutz H, Gorbach SL, et al. Estrogen excretion patterns and plasma levels in vegetarian and omnivorous women. N Engl J Med 1982;307:1542-7.
5. Lan HW, Carpenter JT. Breast cancer: incidence, nutritional concerns, and treatment approaches. J Am Diet Assoc 1987;87:765-9.
6. Minowa M, Bingham S, Cummings JH. Dietary fiber intake in Japan. Human Nutr Appl Nutr 1983;37A:113-9.
7. Wynder EL, Rose DP, Cohen LA. Diet and breast cancer in causation and therapy. Cancer 1986;58:1804-13.
8. Bingham SA. Meat, starch, and non-starch polysaccharides and bowel cancer. Am J Clin Nutr 1988;48:762-7.
9. Rose DP, Boyar AP, Wynder EL. International comparisons of mortality rates for cancer of the breast, ovary, prostate, and colon, and per capita food consumption. Cancer 1986;58:2363-71.
10. Breslow NE, Enstrom JE. Geographic correlations between cancer mortality rates and alcohol-tobacco consumption in the United States. J Natl Cancer Inst 1974;53:631-9.
11. Phillips RL. Role of lifestyle and dietary habits in risk of cancer among Seventh-day Adventists. Cancer Res 1975;35(Suppl):3513-22.
12. Malter M. Natural killer cells, vitamins, and other blood components of vegetarian and omnivorous men. Nutr and Cancer 1989;12:271-8.

Download the Vegetarian Starter Kit »

Eating habits are set in early childhood. Choosing a vegetarian diet can give your child—and your whole family—the opportunity to learn to enjoy a variety of wonderful, nutritious foods.

Children raised on fruits, vegetables, whole grains, and legumes grow up to be slimmer and healthier and even live longer than their meat-eating friends. It is much easier to build a nutritious diet from plant foods than from animal products, which contain saturated fat, cholesterol, and other substances that growing children can do without. As for essential nutrients, plant foods are the preferred source because they provide sufficient energy and protein packaged with other health-promoting nutrients such as fiber, antioxidant vitamins, minerals, and phytochemicals.

Complete Nutrition for Children
Vegetarian diets provide excellent nutrition for all stages of childhood, from birth through adolescence. Of course, an infant’s nutritional needs are best met by his or her mother’s breast milk. It’s nature’s way of boosting the baby’s immunity as well as his or her psychological well-being.

Doctors recommend introducing solid foods in the middle of the first year of life. The best weaning foods are soft plant foods such as ground, cooked cereals, mashed fruits, and well- cooked vegetables. Given a chance, toddlers and young children usually enjoy a wide variety fruits, vegetables, grains, and legumes—even more so if they are involved in the preparation. School-aged children are often curious about where their food comes from and delight in learning how to cook, visiting farmers’ markets, and gardening. Adolescents raised on a vegetarian diet often find they have an easy time maintaining a healthy weight and have fewer problems with acne, allergies, and gastrointestinal problems than their meat-eating peers.

Some studies suggest that the growth of vegetarian children is more gradual than that of non-vegetarians—in other words, vegetarian children grow a bit more slowly at first, but they catch up later on. Final heights and weights for vegetarian children are comparable to those of meat-eating children. Interestingly, breast-fed babies also grow more slowly than bottle-fed babies. Somewhat less rapid growth during the early years is thought to decrease disease risk later in life.

On the other hand, diets rich in animal protein, found in meat, eggs, and dairy products, appear to reduce the age of puberty, as shown in a 2000 study from the Harvard School of Public Health, which found that girls who consumed higher levels of animal protein compared to vegetable protein between 3 and 8 years of age went through menarche earlier. Nature may well have designed the human body to grow up more gradually, to reach puberty later, and to last longer than most people raised on omnivorous diets experience.

In a 1980 study in Boston, researchers measured the IQs of vegetarian children. Some of the children were following a macrobiotic diet, a few were Seventh-day Adventists (many of whom follow a plant-based diet), and the rest were from families that had simply decided to go vegetarian. On intelligence testing, the kids were considerably above average, with a mean IQ of 116. Now, the diet may have had nothing to do with their intelligence. Rather, these vegetarian families were better educated than the average meat-eating family, and it is probably the parental education, rather than a dietary effect, that was reflected in their children’s measured intelligence. However, this study should reassure vegetarian parents who wonder whether animal products contain something necessary for brain development. Clearly, they do not.

Perhaps the most important consideration for feeding children is this: Lifelong dietary habits are established at a young age. Children who acquire a taste for chicken nuggets, roast beef, and French fries today are the cancer patients, heart patients, and diabetes patients of tomorrow. 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. Because of this, they will also tend to live years longer.

Nutrient Needs
The complex carbohydrates found in whole grains, beans, and vegetables provide the ideal energy to fuel a child’s busy life. Cultivating a taste for brown rice, whole wheat breads and pastas, rolled oats, and corn, as well as the less
common grains barley, quinoa, millet, and others, will boost the fiber and nutrient content of a child’s diet. In addition, steering children away from sweets, sugary drinks, highly processed baked products, and overly sweet cereals will help them avoid overeating and gaining unwanted weight.

Naturally, children need protein to grow, but they do not need high-protein, animal-based foods. Many people are unaware that a varied menu of grains, beans, vegetables, and fruits supplies plenty of protein. The “protein deficiencies” that our parents worried about in impoverished countries were the result of starvation or diets restricted to very few food items. Protein deficiency is extremely unlikely on a diet drawn from a variety of plant foods.

Very young children may need a slightly higher fat intake than adults do. Healthier fat sources include soybean products, avocados, and nut butters. Soy “hot dogs,” peanut butter and jelly sandwiches, seasoned veggie burgers, and avocado chunks in salads, for example, are very well accepted. However, the need for fat in the diet should not be taken too far. American children often have fatty streaks in the arteries—the beginnings of heart disease—before they finish high school. In contrast, Japanese children traditionally grew up on diets much lower in fat and subsequently had fewer problems with diabetes, heart disease, obesity, and other chronic diseases.

Parents will want to make sure their child’s diet includes a regular source of vitamin B12, which is needed for healthy blood and nerve function. Deficiencies are rare, but when they happen, they can be a bit hard to detect. Vitamin B12 is plentiful in many commercial cereals, fortified soy and rice milks, and nutritional yeast. Check the labels for the words cyanocobalamin or B12. Children who do not eat these supplemented products should take a B12 supplement of 3 or more micrograms per day. Common children’s vitamins contain more than enough B12. Spirulina and seaweed are not reliable sources of vitamin B12.

The body also requires vitamin D, which children and parents are happy to know can be obtained by simply playing outdoors in the sun. Fifteen to twenty minutes of daily sunlight on the hands and face is enough sun exposure for the body’s skin cells to produce the necessary vitamin D. Children in latitudes with diminished sunlight may need the vitamin D found in multivitamin supplements or fortified non-dairy milks.

For calcium, beans, dried figs, sweet potatoes, and green vegetables, including collards, kale, broccoli, mustard greens, and Swiss chard, are excellent sources. Fortified soymilk and rice milk and calcium-fortified juices provide a great deal of calcium as well. In addition, eating lots of fruits and vegetables, excluding animal proteins, and limiting salt intake all help the body retain calcium.

Growing children also need iron found in a variety of beans and green, leafy vegetables. The vitamin C in vegetables and fruits enhances iron absorption, especially when eaten together with an iron-rich food. One example is an iron-rich bean burrito eaten with vitamin C-rich tomato salsa. Few people are aware that cow’s milk is very low in iron and can induce a mild, chronic blood loss in the digestive tract, which can reduce iron and cause an increased risk of anemia.

Infants
Again, the best food for newborns is breast milk. When breast-feeding is not possible, commercial soy formulas are nutritionally adequate. There is no need for infants to be raised on cow’s milk formulas. In addition to containing colic- inducing proteins that bother many children, cow’s milk is a common cause of allergies. Unfortunately, immune responses to milk proteins are implicated in insulin-dependent diabetes and even in Sudden Infant Death Syndrome. Soy formulas are commonly used in all hospital nurseries, although they can occasionally be allergenic as well. Soymilk sold in grocery stores for adults is not the same as soy baby formula, however, and is not adequate for infants.

Infants do not need any nourishment other than breast milk or soy formula for the first half year of life, and they should continue to receive breast milk or formula at least throughout their first 12 months. Breast-fed infants also need about two hours a week of sun exposure to make vitamin D—a great motivator for Mom to get back into a walking routine. Some infants, especially those who are dark-skinned or who live in cloudy climates, may not make adequate amounts of vitamin D. In these cases, vitamin D supplements may be necessary.

At about 5 to 6 months of age, or when baby’s weight has doubled, other foods can be added to the diet. Pediatricians often recommend starting with an iron-fortified cereal because, at about 4 to 6 months, infants’ iron stores, which are naturally high at birth, begin to decrease. Add one simple 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.

5 to 6 Months
• Introduce iron-fortified infant cereal. Try rice cereal first, mixed with a little breast milk or soy formula, since it is the least likely to cause allergies. Then, offer oat or barley cereals. Most pediatricians recommend holding off on introducing wheat until the child is at least 8 months old, as it tends to be more allergenic.

6 to 8 Months
• Introduce vegetables. Potatoes, green beans, carrots, and peas are all good choices. They should be thoroughly cooked and mashed. • Introduce fruits. Try mashed bananas, avocados, or strained peaches, or applesauce.
• Introduce breads. By 8 months of age, most babies can eat crackers, bread, and dry cereal. • Introduce protein-rich foods. Also by about 8 months, infants can begin to eat higher protein foods like tofu or beans that are well cooked and mashed.

Children and Teens

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

Teenagers often have high energy needs and busy schedules. Keeping delicious, healthy snack choices on hand and guiding teens to make lower-fat selections when eating out will help to steer them away from dining pitfalls that often cause weight gain and health problems for adolescents.
Caloric needs vary from child to child. The following guidelines are general ones.

Whole Grains
• Whole grains include breads, hot and cold cereals, pasta, cooked grains (such as rice and barley), and crackers.
• One serving equals 1/2 cup of pasta, grains, or cooked cereal, 3/4 to 1 cup of ready-to-eat cereal, 1/2 bun or bagel, or 1 slice of bread.

Vegetables
• “Dark green vegetables” include broccoli, kale, spinach, collard greens, turnip greens, mustard greens, beet greens, bok choy, and Swiss chard.
• “Other vegetables” refers to all other vegetables, fresh or frozen, raw or cooked.
• One serving of vegetables equals 1/2 cup cooked or 1 cup raw (unless an amount is specified).
Legumes, Nuts, Seeds, and Non-Dairy Milks
• Legumes include any cooked bean such as pinto, kidney, lentils, split peas, black-eyed peas, navy beans, and chickpeas, as well as soy products, such as tofu, veggie burgers, soy “hot dogs” or sandwich slices, and tempeh.
• Oneservingoflegumesequals1/2cupofbeans,tofu,orother item (unless an amount is specified).
• Non-dairy milks include breast milk and soy formula for infants and toddlers, and rice-, soy-, and other vegetable-based milks for children at least 1 year of age. Choose fortified soymilk, such as Westsoy Plus, Enriched VitaSoy, or Edensoy, whenever possible, or use other fortified vegetable-based milks.
• One serving of non-dairy milk equals 1 cup. • Nuts include whole or chopped nuts, nut butters, whole
seeds, and seed butters. • One to two servings of nuts may be included in a healthy
diet, but they are optional. One serving of nuts or nut butters equals 1 tablespoon.
Fruits
• Fruits include all fruits, fresh or frozen, raw or cooked, and fruit juices.
• One serving equals 1/2 cup cooked fruit, 1/2 cup fruit juice, 1/4 cup dried fruit, or 1 piece of fruit (unless an amount is specified.)

Sample Menus

Ages 1 to 4 years
Breakfast
Oatmeal with applesauce, calcium-fortified orange juice
Lunch
Hummus (chickpea and sesame seed butter spread) on crackers, banana, soymilk, carrot sticks
Dinner
Corn, mashed sweet potatoes, steamed kale, soymilk
Snacks
Peach, Cheerios, soymilk

Ages 4 to 6 years
Breakfast
Whole grain cereal with banana and soymilk, orange wedges
Lunch
Tofu-Egg Salad Sandwich,*apple juice, carrot sticks, Oatmeal Cookie*
Dinner
Baked beans with soy “hot dog” pieces, baked potato, spinach, soymilk, fruit salad
Snacks
Trail mix, graham crackers, soymilk

Ages 7 to 12 years
Breakfast
Strawberry-Banana Smoothie,* toast with almond butter, calcium-fortified orange juice
Lunch
Hearty Chili Mac,* green salad, bread
Dinner
Steamed broccoli with nutritional yeast, steamed carrots, Oven Fries,* apple crisp, soymilk
Snacks
Popcorn, figs, soy “ice cream”

Ages 13 to 19 years
Breakfast
Bagel with apple butter, banana, calcium-fortified orange juice
Lunch
Bean burrito with lettuce, tomato, and guacamole, rice, baked tortilla chips and salsa
Dinner
Braised broccoli, carrots, yellow squash, and mushrooms, Peanut Butter Spaghetti,* cucumber salad, soymilk
Snacks
Hummus and baby carrots, fruit smoothie, Luna or Clif Bar
*recipe follows

Tofu-Egg Salad Sandwich
Makes 4 sandwiches
1/2 pound mashed firm, reduced-fat tofu
1 green onion, including green top, finely chopped
2 tablespoons pickle relish
2 tablespoons fat-free Nayonaise or other soy mayonnaise
2 teaspoons stone-ground mustard
2 teaspoons soy sauce
1/4 teaspoon ground cumin
1/4 teaspoon turmeric
1/4 teaspoon garlic powder
8 slices whole-wheat bread
4 lettuce leaves
8 tomato slices
Combine first nine ingredients. Adjust seasonings if necessary. Serve on whole-wheat bread with lettuce leaves and tomato slices.

Strawberry-Banana Smoothie
Makes about 2 1-cup servings
1 cup frozen strawberries
1 cup frozen banana chunks
1/2 to 1 cup enriched soymilk (plain or vanilla)
Place all ingredients in a blender and process on high speed until smooth, 2 to 3 minutes, stopping blender occasionally to move unblended fruit to the center with a spatula. Serve immediately.

Oven Fries
Makes 4 1-cup servings
2 russet potatoes (about 1 pound)
2 teaspoons olive oil
1 teaspoon paprika
1/4 teaspoon salt
Preheat oven to 450oF. Line a 9-by-13-inch (or larger) baking dish with baking parchment or foil. Scrub potatoes, but do not peel. Cut into fries or wedges. Place in a large bowl and toss with oil, paprika, and salt. Spread potatoes in a single layer in the baking dish and bake until tender when pierced with a fork, about 30 minutes.

Hearty Chili Mac
Makes 10 1-cup servings
8 ounces uncooked macaroni
1/2 cup water
1 onion, chopped
3 garlic cloves, minced
1 small red or green bell pepper, seeded and diced
1 package Yves Veggie Cuisine Veggie Ground Round or 4 Boca Burgers, thawed and chopped
1 28-ounce can crushed tomatoes, undrained
1 15-ounce can kidney beans, undrained 1 15-ounce can corn, undrained
2 tablespoons chili powder
1 teaspoon ground cumin
Cook pasta according to package directions. Drain, rinse, and set aside. Heat 1/2 cup of water in a large pot. Add chopped onion and garlic. Cook until onion is soft, about 5 minutes. Add bell pepper and Veggie Ground Round or chopped burgers. Mix in crushed tomatoes, kidney beans, and corn with their liquids, chili powder, and cumin. Cover and simmer over medium heat, stirring occasionally, for 20 minutes. Add cooked pasta and check seasonings. Add more chili powder if a spicier dish is desired.

Peanut Butter Spaghetti
Make 4 1-cup servings
8 ounces uncooked spaghetti
1/2 cup peanut butter
1 cup hot water
2 tablespoons reduced-sodium soy sauce
2 tablespoons seasoned rice vinegar
1 tablespoon sugar or other sweetener of your choice
2 garlic cloves, minced 1/2 teaspoon powdered ginger
Cook spaghetti according to package directions. Drain, rinse, and set aside. In a saucepan large enough to hold the pasta, combine peanut butter, hot water, soy sauce, vinegar, sugar or other sweetener, garlic, and ginger. Whisk until smooth. Heat gently until slightly thickened. Add cooked pasta and toss to mix. Serve immediately.

Oatmeal Cookies
Makes 30 2-inch cookies
1 cup unbleached white flour or whole wheat pastry flour
1/2 teaspoon cinnamon
1/2 teaspoon baking soda
1/2 teaspoon baking powder
1/4 teaspoon salt
1/2 cup sugar or other sweetener
1/3 cup vegetable oil
1/4 cup molasses
1 teaspoon vanilla
1 1/2 cups rolled oats
1/4 cup fortified soymilk or rice milk
1/2 cup raisins
1/2 cup walnuts, chopped (optional)
Preheat oven to 350oF. Mix flour, cinnamon, baking soda, baking powder, and salt in a large bowl. In a separate bowl, mix sugar, oil, molasses, and vanilla until smooth. Add flour mixture, rolled oats, soymilk or rice milk, raisins, and walnuts, if using. Mix well. Drop by rounded tablespoonfuls onto an oil-sprayed baking sheet, leaving room for cookies to spread. Bake until lightly browned, 12 to 15 minutes. Cool on a rack. Store the cooled cookies in an airtight container.

Bean Burritos
Makes 4 burritos
4 flour tortillas (preferable fat-free)
1 15-ounce can fat-free refried beans, heated
1 cup shredded romaine lettuce
1 medium tomato, sliced
2 medium green onions, sliced
1/4 medium avocado, sliced (optional)
1/2 cup salsa
In a large, ungreased skillet, heat a tortilla until it is warm and soft. Spread about 1/2 cup of beans down the center of the tortilla, then top with lettuce. Add tomato, onions, avo- cados, and salsa. Fold the bottom end toward the center, then roll the tortilla around the filling. Repeat with remaining tor- tillas.

Hummus
Makes 2 cups
2 garlic cloves
1 tablespoon fresh parsley
1 15-ounce can garbanzo beans
3 tablespoons tahini (sesame butter)
2 tablespoons lemon juice
1/4 teaspoon cumin
1/4 teaspoon salt
1/4 teaspoon paprika
Place garlic and parsley in a food processor and chop finely. Drain beans, reserving liquid. Add beans to the food proces- sor along with tahini, lemon juice, cumin, salt, and paprika. Process until very smooth, about 2 minutes. The mixture should be moist and spreadable. If it is too dry, add some of the reserved bean liquid to achieve desired consistency.

Further Reading
For more information on healthy eating for children, please visit…
www.HealthyEatingSeries.com — look for Healthy Eating for Life for Children by PCRM’s expert panel of doctors and nutritionists in bookstores
www.StrongBones.org — order your free copy of Parents’ Guide to Building Better Bones
www.HealthySchoolLunches.org — get information on how to improve food offerings in public and private schools

What does this all mean? You’ll want to take extra care to make certain your child’s snacks are every bit as healthful as the meals you serve. The easiest way to do this is to use the same guidelines for snack planning as for meal planning. Many healthy, convenient options can be found within each of the New Four Food Groups—fruits, vegetables, grains, and legumes.

Whether eaten on the go or at home after school, healthy snacks are easy and quick to put together and eat, and offer important nutrients and energy in each delicious bite. Keep healthy beverages, such as water, juice, and soymilk, and snack foods, such as the ones listed in the table below, on-hand at home and encourage your children to pack them into their bags before leaving the house.

HEALTHY SNACK IDEAS
• Chopped raw vegetables and dip
• Chunks of avocado, cucumber, or cooked sweet potato
• Breadsticks or pita chips with hummus
• Pretzels or popcorn
• Tortilla chips with bean dip
• Cheerios, granola, or other cereal in a bag
• Toasted whole grain breads or crackers with fruit spread
or nut butters
• Graham crackers or gingersnaps dipped in applesauce
• Mini rice cakes with peanut butter
• Apple slices with hazelnut butter
• Fresh fruits
• Dried fruits, especially raisins
• Frozen bananas blended with a little non-dairy milk
• Applesauce or other fruit cups
• Nuts, especially mixed with dried fruit
• Soy yogurt
• Soy ice cream
• Individual boxes of soymilk, rice milk, or fruit juices
• Homemade muffins or cornbread
• Ramen soup with added vegetables
• Fresh soybeans (edamame)
• Bite-sized tofu cubes
• Tofu hot dogs

SNACK RECIPES FOR KIDS
Maple Walnut Granola • Makes about 6 cups
3 cups rolled oats
1 cup wheat germ
½ cup chopped walnuts
½ cup raisins
½ cup dried cranberries
¼ cup sesame seeds
¼ cup maple syrup
2 tablespoons molasses
1 teaspoon cinnamon
Preheat oven to 300oF.
Combine all ingredients in a large bowl and mix thoroughly.
Transfer to a 9- x 13-inch baking dish. Bake, turning often with a spatula, until mixture is golden brown, about 25 minutes. Per 1/2-cup serving: 231 calories; 7 g protein; 39 g carbohydrate; 6.5 g fat; 2.5 g fiber; 5 mg sodium; calories from protein: 11%; calories from carbohydrates: 66%; calories from fats: 23%

Applesauce • Makes about 6 cups
6 large, tart apples (gravenstein, pippins, Granny Smith, etc.)
1 cup undiluted apple juice concentrate
1/2 teaspoon cinnamon
For chunky applesauce, peel apples, then core and dice. Place in a large pan. Add apple juice concentrate, then cover and cook over low heat, stirring often, until apples are soft. Mash slightly with a fork if desired, then stir in cinnamon. Serve hot or cold. For smoother applesauce, cut apples into quarters and remove cores. Chop finely in a food processor. Transfer to a pan and add apple juice concentrate and cinnamon. Cover and cook, stirring often, over low heat until tender, about 15 minutes. Per 1/2-cup serving: 101 calories; 0.3 g protein; 26 g carbohydrate; 0.5 g fat; 2 g fiber; 6 mg sodium; calories from protein: 1%; calories from carbohydrates: 95%; calories from fats: 4%

Quick Bean Dip • Makes about 2 cups
Serve this dip with baked tortilla chips or use it as a burrito filling.
1 cup fat-free, vegetarian refried beans
½ -1 cup salsa (you choose the heat)
Combine refried beans with salsa. Add more salsa for preferred consistency.
Per 1/4-cup serving: 63 calories; 4 g protein; 12 g carbohydrate; 0.2 g fat; 4 g fiber; 117 mg sodium; calories from protein: 25%; calories from carbohydrates: 72%; calories from fats: 3%

Pumpkin Spice Muffins • Makes 10 to 12 muffins
2 cups whole wheat flour or whole wheat pastry flour
½ cup sugar
1 tablespoon baking powder
½ teaspoon baking soda
½ teaspoon salt
½ teaspoon cinnamon
¼ teaspoon nutmeg
1 15-ounce can solid-pack pumpkin
½ cup raisins
Preheat oven to 375oF. Mix flour, sugar, baking powder, baking soda, salt, cinnamon, and nutmeg in a large bowl. Add pumpkin, 1/2 cup of water, and raisins. Stir until just mixed. Spoon batter into oil-sprayed muffin cups, filling to just below the tops. Bake 25 to 30 minutes, until tops of muffins bounce back when pressed lightly. Remove from oven and let stand 5 minutes. Remove muffins from pan and cool on a rack. Store cooled muffins in an airtight container. Per muffin: 131 calories; 3 g protein; 31 g carbohydrate; 0.5 g fat; 4 g fiber; 236 mg sodium; calories from protein: 10%; calories from carbohydrates: 87%; calories from fats: 3%

Veggies in a Blanket • Makes 2 large roll-ups
2 flour tortillas
2 tablespoons vegan cream cheese
1 grated carrot
2 lettuce leaves (or a handful of baby spinach leaves)
Warm tortillas in a dry pan. Spread vegan cream cheese on them. Add carrots and lettuce or spinach. Roll up and serve or wrap in plastic wrap for snacking later. Variations: Add thin sticks of cucumber or sweet red pepper before rolling. Per roll-up: 159 calories; 4 g protein; 22 g carbohydrate; 6 g fat; 2 g fiber; 230 mg sodium; calories from protein: 10%; calories from carbohydrates: 55%; calories from fats: 35%

Licensed acupuncturist Tricia Miller has been practicing yoga and the 5,000-year-old art of acupuncture for the past two decades. Currents gets an inside peek into the science of our body’s energy and the philosophies behind Oriental medicine.

So, let’s talk about acupuncture. Well, acupuncture is an Oriental medicine based on the concept of Qi. Qi is the electrical energy that flows along very specific pathways throughout the body. Sometimes these pathways become blocked from stress or disease, and must be treated in order to let the body repair itself. One analogy that is often used with acupuncture, is “the hose.” If you have a kink in a hose then water can’t flow through and it gets backed up. So acupuncture concentrates on removing these blockages of energy, which allows the body to repair itself and return to a natural state of equilibrium.

What would a normal acupuncture session be like? I use heat therapy and aromatherapy oils, which have a major relaxation effect on the brain, then I use acupressure as a diagnostic tool on the body, and acupuncture as the primary treatment modality. Then I do some therapeutic massage to assist the release of energy.

So, I guess the major question is, do the needles really hurt? The sterilized disposable needles I use are hair-like in diameter, so it’s not painful to have acupuncture. It’s a very relaxing experience. The person who is experiencing the acupuncture treatment may even feel a split second of electricity because the needles do make that direct connection to that electricity in the body.

This morning I decided to indulge in an all-American fast food dream brunch, so I went and got a No. 1 at McDonalds: a Big Mac, fries and a coke. That was your breakfast? (laughs) How do you feel?

I really don’t feel all too bad. Well, you have youth on your side, and the body is very forgiving. The body is an amazing machine, actually, but ultimately everything in life is about moderation. That is an essential principle to finding a balance in the body. The Buddhists say that the path to enlightenment is the line between all opposite extremes, finding your internal balance. With all of the abuses that we put our bodies through, there is a tremendous amount of excess in our lives, so that’s what throws us out of balance.

When I think of excess, I think of the 1980s. What are some things that people can simply do for themselves to live their lives more healthily? Proper breathing, proper movement and proper nutrition. Overall, Oriental medicine is about your daily lifestyle and the habits that contribute to your health and well-being of your body. So of course drinking lots of fluids is important, exercise, posture, proper breathing techniques. Yoga is a very powerful tool for understanding how to move the breath through the body.

So you concentrate on the art of yoga as well? I always say that yoga is my passion and acupuncture is my love. So I incorporate a lot of the yoga ideas into my practice and educate my clients about posture, alignment and how they can take care of themselves depending upon their individual situation.

So acupuncture is pretty flexible as it suits people’s current needs? Oh yes. For example, we are moving into the winter season here, and the stresses of the winter season lower the body’s defenses. So acupuncture can be very effective for building the immune system and assisting our body’s transition into the seasons. Oriental medicine is really the original system of preventative health care; the idea is to treat the body before disease sets in. It is important for people to understand that it is much more than just pain management; it can treat more serious internal conditions as well. There has been a lot of research over the past decade that the National Institute of Health has funded supporting acupuncture as an effective tool for treating infertility, fibromyalga and muscle and joint problems, just to name a few. I mean, even after 20 years of practicing I’m still dazzled when I see the results.

Good Hydration Cuts the Risk of Disease
Research studies show that good hydration cuts the risk of breast cancer by 79%, reduces the risk of colon cancer by 45% and slashes the risk of bladder cancer by 50%.

Good Hydration Enhances Mental Clarity
A drop of just 2% in body water causes short term memory problems and significant difficulties with concentration. Good hydration helps you become mentally alert throughout the day.

Good Hydration Improves Digestion
A digestive system without sufficient fluid is constipated. Fluid is essential for nutrients to pass through the delicate membranes of the intestines. If the body is adequately hydrated sufficient fluid is present in the digestive track to distribute nutrients throughout the body.

Good Hydration Softens Skin Texture
Adequate hydration makes it possible for water to move through all the membranes of your body so that the largest organ in the body, the skin, is adequately hydrated.
Skin texture softens. The natural aging process is slowed. Wrinkles vanish. Bagging skin tightens.

Good Hydration Slows the Aging Process
Good hydration lowers the surface tension of the water that is ingested and reduces the cluster size of its molecules. Wetting capacity is increased, making water more readily available for transport to each and every cell of the body.

Good Hydration Relieves Back and Joint Pain
A little known fact is that adequate hydration has been shown to relieve back and joint pain for as many as 80% of sufferers.

Good Hydration Helps Control Body Weight
Adequate hydration resets the thirst mechanism in the brain so that hunger is not confused with thirst. The obvious benefit is a subsequent loss of excess weight that is caused by eating too much food.

In summary, what are the mind-boggling benefits of good hydration?

• We look and feel younger.
• Mental clarity gets a welcome boost.
• Our digestive system sends nutrients to each cell
• Weight control is restored
• Ability to handle stress is enhanced
• Pain from aching joints is reduced
• Overall flexibility is restored

Drink, drink, drink!