A DIETARY APPROACH TO CANCER PREVENTION

Nutrition for Your Kids

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CP Nutrition for kids booklet 041 1 4/27/07 5:00:20 PM
he road to lifelong health begins with a nutritious
diet and exercise, not only for keeping a healthy heart and
trim waistline, but also for preventing cancer. In this guide,
you will nd the tools you and your family need to get
started on a healthy path: up-to-date nutrition
and cancer information, advice on changing
habits, tips to get your family motivated, and
plenty of delicious recipes.
Cancer Prevention
Right from the Start
The earlier children start eating a
nutritious diet rich in cancer-ghting foods,
the greater their chances of staying healthy
for life. Cancers of the colon, breast,
and prostate are inuenced by diet,
exercise, and healthy weight control.
Lifelong eating habits are established
in childhood, and the longer the exposure
to cancer-ghting foods and the avoidance of
cancer-promoting foods, the greater the likelihood
that cancer wont strike during adulthood.
More than one million people are diagnosed with cancer
in the United States each year, and 30 to 60 percent of
these cancers are potentially preventable with a healthy
diet.
1
An unhealthy diet and a sedentary lifestyle lead
to obesity, which in turn increases cancer risk. Building
ones diet from whole grains, legumes, vegetables, and
fruits provides a regimen loaded with cancer-ghting
antioxidants, phytochemicals, and ber,
and helps promote healthy weight
control. The chart on the next page
compares the nutrient information in
a few popular American foods
to similar vegetarian options.
he road to lifelong health begins with a nutritious
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started on a healthy path: up-to-date nutrition

and cancer information, advice on changing
habits, tips to get your family motivated, and
plenty of delicious recipes.
started on a healthy path: up-to-date nutrition
and cancer information, advice on changing
habits, tips to get your family motivated, and
plenty of delicious recipes.
1
Cancer
Right from
The earlier children start eating a
Prevention
nutritious diet rich in cancer-ghting foods,
the greater their chances of staying healthy
for life. Cancers of the colon, breast,
in childhood, and the longer the exposure
to cancer-ghting foods and the avoidance of
antioxidants, phytochemicals, and ber,
and helps promote healthy weight
control. The chart on the next page
compares the nutrient information in
a few popular American foods
to similar vegetarian options.
CP Nutrition for kids booklet 042 2 4/27/07 5:00:29 PM
As you can see, a veggie burger has
20 less grams of fat and 180 less
calories than a typical hamburger, and
a homemade bean burrito with
lettuce, tomato,
and salsa has 16
less grams of fat,
135 less calories, and 8 extra grams of
cancer-ghting ber compared to a fast-
food chili-cheese burrito.
Its easy to make the switch and well
worth the time. It is important to
help children choose a healthy eating
style and incorporate fun physical
activity in their lives now and in the
future to help ward off cancer and other
chronic diseases.
Food Calories Fat (g) Fiber (g)
Veggie Burger 264 0.5 8
Hamburger 444 21 2
Homemade
Bean Burrito 255 2 12
Fast-food
Chili-Cheese
Burrito 390 18 4
2
3
As you can see, a veggie burger has
20 less grams of fat and 180 less
calories than a typical hamburger, and
a homemade bean burrito with
and salsa has 16
less grams of fat,
135 less calories, and 8 extra grams of 135 less calories, and 8 extra grams of
cancer-ghting ber compared to a fast-
food chili-cheese burrito.
Its easy to make the switch and well
worth the time. It is important to
help children choose a healthy eating
style and incorporate fun physical
activity in their lives now and in the
future to help ward off cancer and other
chronic diseases.
390 18 4
As you can see, a veggie burger has
20 less grams of fat and 180 less
calories than a typical hamburger, and
a homemade bean burrito with
135 less calories, and 8 extra grams of 135 less calories, and 8 extra grams of
cancer-ghting ber compared to a fast-
food chili-cheese burrito.
Its easy to make the switch and well
worth the time. It is important to
help children choose a healthy eating
style and incorporate fun physical
activity in their lives now and in the
future to help ward off cancer and other
Its easy to make the switch and well
activity in their lives now and in the
future to help ward off cancer and other
chronic diseases.
Lifelong Habits Start Early
Food preferences and lifestyle habits of physical activity are set
early in life. Introducing fruits, vegetables, whole grains, and
legumes to children as early as possible increases the likelihood
that they will choose and prefer those foods throughout their
lives. A recent review found that vegetarian diets, when adopted
at an early age, provide nutritional advantages and lead to
healthy eating habits in adulthood.
2
Vegetarian teens have higher
intakes of cancer-ghting antioxidants and essential vitamins
and minerals.
A study published in the International Journal of Cancer found that
vegetarians had reduced breast cancer risk, compared to meat-eat-
ers, most likely due to the abundance of healthy foods and the
avoidance of meat throughout their lives.
3
Women in this study
with the highest intake of vegetables, legumes, and ber had ap-
proximately half the odds of developing breast cancer compared
to women with the lowest intake.
Research points to exercise and healthy weight control as
important variables in warding off cancer. Helping to
engage children in a variety of physical activities early
on also ensures that they will remain active adults. In
2010, nearly half the children in North America will be
overweight or obese, according to a recent
report in the International
Journal of Pediatric Obesity.
Physical activity in itself
helps to reduce cancer risk, but in combination with
a healthy, plant-based diet, it also helps to promote
weight control.
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3
Research points to exercise and healthy weight control as
important variables in warding off cancer. Helping to
engage children in a variety of physical activities early
on also ensures that they will remain active adults. In
2010, nearly half the children in North America will be
overweight or obese, according to a recent
.
helps to reduce cancer risk, but in combination with
a healthy, plant-based diet, it also helps to promote
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CP Nutrition for kids booklet 043 3 4/27/07 5:00:36 PM

Gold Stars to
Fruits and Veggies
According to the Centers for Disease Control and
Prevention, approximately 80 percent of high school
students do not consume the recommended ve or more
daily servings of fruits and vegetables. Research has
repeatedly shown that fruits and vegetables reduce the
risk of several forms of cancer.
4
And a large European
study found a signicant decrease in adult cancer
incidence and mortality among individuals who had a
high consumption of fruit as children.
5

Early Puberty and Breast Cancer Risk
Since lifetime estrogen exposure is a critical factor in
breast cancer risk, the earlier a girl reaches puberty,
the greater her chance of developing breast cancer in
her adult years. The standard American dietloaded
with fat and lacking in fruits, vegetables, and dietary
bertends to bring on puberty at earlier ages, due to
increased body fat and insulin resistance.
6
A diet rich
in low-fat vegetarian foods encourages healthy weight
control and reduced insulin levels in children and
adults, and therefore helps to decrease breast cancer
risk.
7
Avoiding Dairy Products
Several cancers, particulary prostate cancer, have been
linked to the consumption of dairy products. Two sizeable
Harvard studies showed that men who consumed the most
dairy products had signicantly higher risk of developing
advanced prostate cancer compared to men who consumed
few or no dairy products.
8,9
Some evdence suggests thut durv products muv be
ussocuted vth ovurun und breust cuncer. A recent revev
ound thut or everv l0 grums o uctose consumed (the
umount n one guss o mk), ovurun cuncer rsk ncreused
bv l3 percent.
l0
1he cuprt muv be u product o the
breukdovn o the mk sugur, uctose. Luctose breuks dovn
n the bodv to orm unother sugur cued guuctose, vhch
muv dumuge the ovures. 1he probem s the mk sugur, not
the mk ut, so t s not soved bv usng non-ut products.
reust cuncer hus uso been nked to the consumpton
o durv products, presumubv reuted, ut eust n purt, to
ncreuses n u compound cued nsun-ke grovth uctor
(lCl-l).
ll-l3
lCl-l s ound n cov's mk und hus been shovn
to occur n ncreused eves n the bood o ndvduus consum-
ng durv products on u reguur buss.
l4

Durv products ure not essentu to the det. Cucum cun be ound
n u vuretv o punt oods n u hghv ubsorbube orm.
euns, dred gs, sveet potutoes, und green vegetubes,
ncudng courds, kue, brocco, musturd
greens, und Svss churd, ure exceent sources.
lorted sovmk und rce mk und cucum-
orted uces provde u greut deu o cucum
us ve. Hovever, munv scentsts no onger
promote hgh cucum ntukes und, nsteud,
suggest moderute cucum ntukes500-600
mgrums per duvuong vth reguur exercse,
us u regmen or optmu heuth. ln uddton, eutng
ots o ruts und vegetubes, excudng unmu
protens, und mtng sut ntuke u hep the bodv
retun cucum.
euns, dred gs, sveet potutoes, und green vegetubes,
ncudng courds, kue, brocco, musturd
greens, und Svss churd, ure exceent sources.
lorted sovmk und rce mk und cucum-
orted uces provde u greut deu o cucum
us ve. Hovever, munv scentsts no onger
promote hgh cucum ntukes und, nsteud,
suggest moderute cucum ntukes500-600
mgrums per duvuong vth reguur exercse,
us u regmen or optmu heuth. ln uddton, eutng
ots o ruts und vegetubes, excudng unmu
protens, und mtng sut ntuke u hep the bodv
4 5
ussocuted vth ovurun und breust cuncer. A recent revev
umount n one guss o mk), ovurun cuncer rsk ncreused
breukdovn o the mk sugur, uctose. Luctose breuks dovn
muv dumuge the ovures. 1he probem s the mk sugur, not
lCl-l s ound n cov's mk und hus been shovn
to occur n ncreused eves n the bood o ndvduus consum-
Durv products ure not essentu to the det. Cucum cun be ound
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According to the Centers for Disease Control and

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CP Nutrition for kids booklet 044 4 4/27/07 5:00:41 PM

Carcinogens in Cooked Meat
\he t s mportunt to oud up on ruts, vegetubes, vhoe
gruns, und beuns to ensure ntuke o cuncer-ghtng nutrents
und to keep veght dovn, t's uso mportunt to steer ceur o
oods thut muv encouruge cuncer grovth. Meut s devod o
ber und other nutrents thut huve u protectve eect. lt uso
contuns unmu proten, suturuted ut, und, n some cuses,
curcnogenc compounds ormed durng the cookng process.
1hese curcnogenc compounds muv be to bume or purt o
the correuton betveen meut ntuke und ncreused cuncer rsk.
Meut ntuke hus been shovn to be u rsk uctor or breust cuncer,
even vhen reseurchers controed or conoundng uctors such
us totu ut und cuore ntuke.
l5
Heterocvcc umnes (HCAs) ure DNA-dumugng compounds
produced us meut cooks ut hgh temperutures. 1he onger und
hotter the meut cooks, the more o these compounds orm. ln
some studes, gred chcken ormed hgher concentrutons o these
cuncer-cuusng substunces thun other tvpes o cooked meut.
l6
A
tvpes o meut, hovever, cun contun some eve o these curcnogens.
Consumpton o ve-done meut hus been ussocuted vth ncreused
rsk o breust cuncer und coon cuncer.
ln uddton, grng or brong meut over u drect ume resuts n
ut droppng on the hot re vhch produces umes contunng
povcvcc uromutc hvdrocurbon (lAH). lAHs udhere to the suruce
o ood: the more ntense the heut, the more lAHs
ure present. 1hese chemcus ure beeved to
puv u sgncunt roe n humun cuncers.
6 7
Weighing in on Cancer Risk
Cverveght chdren ure kev to become
overveght uduts, thus ncreusng rsk or u host
o heuth probems, ncudng dubetes, hgh
bood pressure, heurt dseuse, und some cuncers.
Nev reseurch hus uso shovn u drect ussocuton
betveen the severtv o excess veght n chdhood
und cuncer rsk n uduthood. lor everv one-
pont ncreuse n bodv muss ndex, there s u nne
percent ncreuse n udut cuncer rsk.
l7
1hereore,
the more overveght u chd s, the greuter hs/her
rsk o deveopng cuncer uter on.
Choosng u punt-bused eutng stve s u smpe
vuv to ucheve or muntun u heuthv veght.
lt requres no cuore countng und provdes
the nutrents u t bodv needs. Vegeturun kds
huve been shovn to be euner thun ther
meut-eutng peers n u number
o scentc studes,
l8,l9
und
vegeturun dets huve uso
been shovn to
be eectve or
veght oss.
20

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Play with Your Food Art

o scentc studes,
l8,l9
und
vegeturun dets huve uso
been shovn to
be eectve or
20
povcvcc uromutc hvdrocurbon (lAH). lAHs udhere to the suruce povcvcc uromutc hvdrocurbon (lAH). lAHs udhere to the suruce povcvcc uromutc hvdrocurbon (lAH). lAHs udhere to the suruce povcvcc uromutc hvdrocurbon (lAH). lAHs udhere to the suruce povcvcc uromutc hvdrocurbon (lAH). lAHs udhere to the suruce povcvcc uromutc hvdrocurbon (lAH). lAHs udhere to the suruce
o ood: the more ntense the heut, the more lAHs o ood: the more ntense the heut, the more lAHs o ood: the more ntense the heut, the more lAHs o ood: the more ntense the heut, the more lAHs
ure present. 1hese chemcus ure beeved to ure present. 1hese chemcus ure beeved to ure present. 1hese chemcus ure beeved to ure present. 1hese chemcus ure beeved to
puv u sgncunt roe n humun cuncers. puv u sgncunt roe n humun cuncers. puv u sgncunt roe n humun cuncers. puv u sgncunt roe n humun cuncers.
6
Play with Your Food Art Play with Your Food Art
o ood: the more ntense the heut, the more lAHs
ure present. 1hese chemcus ure beeved to
huve been shovn to be euner thun ther
meut-eutng peers n u number
o scentc studes,
vegeturun dets huve uso
Weighing in on Cancer Risk
CP Nutrition for kids booklet 045 5 4/27/07 5:00:46 PM
Making the Switch
Adopting a healthy eating pattern is easy when the whole family makes
the change together. Here are some helpful tips for making the switch:

ldentv three or our vegeturun recpes vour umv ureudv enovs.

Lxumpes ncude beun burrtos, pustu vth murnuru suuce, vegetube
str-res vth rce, und vegetube soup. Next, thnk o three or our more
requentv euten meus thut cun be eusv udupted to be vegeturun. lor
exumpe, ch cun be mude vth beuns, und other uvortes, such us
soppv oes und tucos, cun be mude vth texturzed vegetube proten.

Lxperment und brouden ood optons. 1rv nev oods, recpes, und
puces to eut to keep t nterestng und enovube. Sometmes, vhen peope
chunge ther ood ntuke becuuse o concerns ubout heuth, bodv sze, or
personu bees, thev ocus too nurrovv on ust u smu number o oods.
Lxporng the broud runge o heuthu oods nov uvuube mukes u menu
chunge un, nutrtous, und sustunube.

lt's best to uvod oods und beveruges, such us cundv, sodu, punch, cookes,
und red snuck oods, thut huve ots o cuores but ev heuthu nutrents.
luttv condments such us creumv suud dressngs, muvonnuse, butter, und
murgurne, ure best et o the pute. lnsteud o centerng meus uround uttv
meuts und cheese, meus shoud be but rom the Nev lour lood Croups:
heuthv gruns, vegetubes, egumes, und ruts (see puges l0 und ll).

Choose ov-ut, heuthu optons vhenever possbe. Choosng over-ut

recpes und oods und eutng u vuretv o coors ure good vuvs to ensure thut
vour chd's det s u heuthv one. lor exumpe, oven-rousted potutoes shoud
be chosen over rench res, pustu vth murnuru suuce s u better opton thun
spughett vth meutbus, und rut sorbet s ust us rereshng but much more
heuthu thun ce creum. 1he net eect s usuuv u reducton n cuores und
ut n unv gven porton o ood. lus, the ntroducton o nev oods udusts the
tuste buds und deveops un upprecuton or good, vhoesome ood.
Fish and Shellsh and Cancer
Munv peope ncude sh n ther dets, sometmes out o u desre to
ncreuse the umount o omegu-3 uttv ucds. Hovever, sh und shesh
oten contun unsue eves o mercurv und other envronmentu toxns
ussocuted vth ncreused cuncer rsk. ln uct, o the potentu sources
o mercurv contumnuton, the consumpton o sh und shesh
contrbutes most to the mercurv concentruton n humuns.
2l
1he LlA
und the lnternutonu Agencv or Reseurch on Cuncer (lARC) huve
desgnuted mercurv us u possbe humun curcnogen.
2l
lovchornuted
bphenvs (lCs) und doxns ure other probube humun curcnogens thut
uccumuute n sh und shesh.
Leves o contumnuton vurv vdev. Contumnuton uso vures greutv
umong ndvduu sh. 1hereore, even ve-normed consumers huve
no vuv o knovng vhether the sh thev huve purchused hus u hgh
or ov eve o mercurv contumnuton. Lven modest consumpton o
moderutev contumnuted und commonv euten sh cun put consumers
ut rsk verv quckv.
22

Hgh eves o toxns, ut, und choestero, und u uck o ber,
muke sh u poor deturv choce to ensure udequute
ntuke o essentu uttv ucds. Aphu-noenc ucd,
u common omegu-3 uttv ucd, s ound n munv
vegetubes, beuns, nuts, seeds, und ruts. lt s
concentruted n uxseeds und uxseed o und
uso ound n os such us cunou, sovbeun,
vunut, und vheut germ. Cmegu-3 uttv ucds
ure ound n smuer quunttes n nuts,
seeds, und sov products, us ve
us beuns, vegetubes, und vhoe
gruns.
23,24
8 9 Play with Your Food Art
Hgh eves o toxns, ut, und choestero, und u uck o ber,
muke sh u poor deturv choce to ensure udequute
ntuke o essentu uttv ucds. Aphu-noenc ucd,
u common omegu-3 uttv ucd, s ound n munv
vegetubes, beuns, nuts, seeds, und ruts. lt s
concentruted n uxseeds und uxseed o und
uso ound n os such us cunou, sovbeun,
heuthu thun ce creum. 1he net eect s usuuv u reducton n cuores und
ut n unv gven porton o ood. lus, the ntroducton o nev oods udusts the
tuste buds und deveops un upprecuton or good, vhoesome ood.
gruns.
23,24
CP Nutrition for kids booklet 046 6 4/27/07 5:00:48 PM
e New Four
Food Groups
lun menus usng the Nev lour lood
Croups: vhoe gruns, vegetubes,
egumes, und ruts. leope vho
consume dets but rom these oods
tend to huve u drumutcuv over
ncdence o heurt dseuse, cuncer,
stroke, und veght probems.
Whole Grains
ud euch o vour meus uround
u heurtv grun dsh. Cruns ure
rch n ber und other compex
curbohvdrutes, us ve us proten,
vtumns, und znc.
-
\hoe gruns ncude some breuds:
some hot und cod cereus: cooked
gruns, such us rce und burev: und
cruckers.

Cne servng equus l/2 cup o pustu,
gruns, or cooked cereu, 3/4 to one
cup o reudv-to-eut cereu, l/2 bun or
buge, or one sce o breud.
Vegetables
Vegetubes ure pucked vth vtumn C,
betu-curotene, rbouvn, ron, cucum,
ber, und other nutrents.

Durk green vegetubes ncude
brocco, kue, spnuch, courds,
turnp greens, musturd greens, beet
greens, bok chov, und Svss churd.

Cther vegetubes reer to u oth-

er vegetubes, resh or rozen, ruv or
cooked.

Cne servng o vegetubes equus

l/2 cup cooked or one cup ruv (un-
ess un umount s speced n the
tube on puge ll).
Legumes, Nuts, Seeds, and
Non-Dairy Milks
Legumes, nuts, seeds, und non-durv
mks ure u good sources o proten,
ron, cucum, znc, und vtumns.
Legumes ure greut sources o ber.
Legumes ncude beuns, such us
pnto, nuvv, kdnev, und gurbunzo:
ents: buck-eved or spt peus:
und vegeturun products mude
rom sovbeuns, such us tou, vegge
burgers, und tempeh (see Cossurv).

Cne servng o egumes equus
l/2 cup o beuns, tou, or other tem
(uness speced n the tube on puge
ll).

Non-durv mks ncude breust

mk und sov ormuu or nunts und
todders und rce-, sov-, und other
vegetube-bused mks or chdren
ut eust one veur o uge. Choose
orted sovmk, such us Sk, \estsov
lus, Lnrched VtuSov, or Ldensov,
vhenever possbe, or use other
orted vegetube-bused mks.

Cne servng o non-durv mk
equus one cup.

Nuts ncude vhoe or chopped

nuts, nut butters, vhoe seeds, und
seed butters.

Cne to tvo servngs o nuts muv be

ncuded n u heuthv det, but thev ure
optonu. Cne servng o nuts equus
l/4 cup (l oz.) or one servng o nut
butters equus l tubespoon.
Fruits
lruts ure rch n ber, vtumn C, und
betu-curotene. e sure to ncude ut
eust one servng euch duv o ruts
thut ure hgh n vtumn Cctrus
ruts, meons, und struvberres ure
u good choces.

lruts ncude u ruts, resh or

rozen, ruv or cooked, und rut uces.
-
Cne servng equus l/2 cup cooked
rut, l/2 cup rut uce, l/4 cup dred
rut, or one pece o vhoe rut.
10 11
1- to 4-Ycar-OIds 5- to 6-Ycar-OIds 7- to 12-Ycar-OIds 13- to 19-Ycar OIds
WhoIc Grains, Brcads, CcrcaIs
Cne setv|ng equa|s 1/2 cup o| pas|a. gta|ns. ot cooled cetea|. 3/4 |o 1 cup
o| teadv|oea| cetea|. 1/2 bun ot bage|. ot one s||ce btead.
4 servngs 6 servngs 7 servngs l0 servngs
VcgctabIcs
2 to 4 tbsp durk
green vegetubes
l/4 to l/2 cup
other vegetubes
l/4 cup durk green
vegetubes
l/4 to l/2 cup
other vegetubes
l servng durk
green vegetubes
3 servngs other
vegetubes
2 servngs durk
green vegetubes
3 servngs other
vegetubes
lcgumcs, Nuts, Sccds, Non-Dairv MiIks
l/4 to l/2 cup
egumes
3 servngs breust-
mk, ormuu, or
non-durv mk
l/2 to l cup
egumes
3 servngs sovmk
or other non-durv
mk
2 servngs
egumes
3 servngs sovmk
or other non-durv
mk
3 servngs
egumes
2 to 3 servngs
sovmk or other
non-durv mk
fruits
l to 2 cups 3 servngs 4 servngs
Menu Planning
Planning meals based on the New Four Food Groups is easy and helps ensure growing
children get the important nutrients they need. Caloric needs vary from child to child.
e following guidelines are general ones.
3/4 to l l/2 cups
Be sure to include a source of vitamin B12, such as any typical childrens multivitamin,
vitamin-fortied cereals, or soymilk.
CP Nutrition for kids booklet 047 7 4/27/07 5:00:49 PM
Kid Classics
eng vegeturun doesn't meun
huvng to gve up cussc kd ure.
\he vhoe, unprocessed ruts,
vegetubes, gruns, und egumes
shoud be chosen rst, munv o the
oods chdren enov cun be udupted
to t nto u vegeturun menu. Here
ure some tps:

lzzu. 1rv orderng pzzu vthout

the cheese, und pe on the vegges.
l mukng pzzu ut home, top t o
vth vegeturun meutbus or vegge
pepperon, or udd vegge cheese.

Humburgers und Hot Dogs. oth
come n u vde vuretv o vegge
versons. You cun mcrovuve them,
buke them, gr them, und top them
vth evervthng vou trudtonuv
enov, even sov cheese.

Cod Cut Sundvches. Lven

the cod cut nov hus u non-meut
uternutve. 1rv u sce o vegge
hum, vegge turkev, or vegge suum
topped vth ettuce und tomuto,
vegge cheese, und u thn uver
o musturd or vegun muvonnuse
betveen sces o vhoe-vheut
breud.

Chcken Nuggets und uuo

\ngs. Severu compunes, such
us Heuth us \euth, oer these
trudtonu uvortes n vegge orm
(ook n the rozen ood secton o
the supermurket). lust udd ketchup.
lce Creum. Sov ce creum s u
terrc non-durv uternutve thut
comes n u vuretv o stves und
uvors. lor u tvst, udd rozen
rut und u tte sovmk to vunu
sov ce creum, und bend to
muke u smoothe. A scoop o rut
sorbetound ut munv o the urge
ce creum chuns or ut the grocerv
stores uso u rereshng treut on u
hot summer duv.

lust lood. urger lng nov oers

u terrc vegge burger. Cther ood
chuns, such us Subvuv, uso
oer vegeturun sundvches,
und 1uco e mukes u beun
burrto (ust usk them to hod
the cheese).
chuns, such us Subvuv, uso chuns, such us Subvuv, uso
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Sample Menus for Children and Teens

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Brcakfast: Cutmeu vth uppesuuce, cucum-orted orunge uce
lunch: Creum o rocco Soup*, vhoe-grun cruckers, bununu, peus, sovmk
Dinncr: uked beuns, mushed sveet potutoes, brused courds, sovmk
Snacks: leuch, Cheeros, sovmk
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d Brcakfast: \hoe-grun cereu vth struvberres und sovmk
lunch: Hummus* sundvch on vhoe-vheut breud vth ettuce und
tomuto, uppe uce, orunge vedge, currot stcks
Dinncr: Vegges n u unket*, steumed tou und spnuch, sovmk, Rce luddng*
Snacks: 1ru mx, gruhum cruckers, sovmk
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Brcakfast: Crunou topped vth sov vogurt, bueberres, und umonds:
cucum-orted orunge uce
lunch: Lggess Suud Sundvch*, green suud, peur
Dinncr: Vegeturun ch, vhoe grun ro, green beuns, cucumber suud,
sovmk
Snacks: lopcorn, gs, sov ce creum
1
3

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d Brcakfast: \hoe-grun buge vth peunut butter und bununu, cucum-orted
orunge uce
lunch: Curbunzo urger*, buked potuto, peuch, sovmk, Sveet lotuto Mun*
Dinncr: eun burrto vth ettuce, tomuto, und guucumoe: brovn rce:
buked tortu chps und susu: sovmk: errv Appesuuce*
Snacks: Hummus und cruckers, Struvberrv Smoothe*, Lunu or C ur
* See decous recpes sturtng on puge l8.
Hummus und cruckers, Struvberrv Smoothe*, Lunu or C ur
CP Nutrition for kids booklet 048 8 4/27/07 5:01:10 PM
Learning to Eat Well

Lmt the quunttes o hghv processed oods
und sugurv beveruges (othervse
knovn us emptv-cuore oods)
und hep chdren understund
reusonube porton szes. Lnder
most crcumstunces, restrctng
>OVSL.YHPUZ)YLHKZ*LYLHSZ
ltu chps or vhoe-grun cruckers, Cheeros, grunou, vhoe-
grun cereu, popcorn (sprnke vth nutrtonu veust), Lunu or
C burs
=LNL[HISLZ
ubv currots, ceerv stuks (trv vth peunut butter und rusns),
uvocudo sces, susu (trv vth ptu chps)
3LN\TLZ5\[Z:LLKZ5VU+HPY`4PSRZ
Hummus (trv on currots or cruckers), nut butters (put on breud or
rut), edumume (vhoe cooked sovbeuns), sov vogurt (sprnke
vth grunou)
-Y\P[Z
lorted orunge uce, vhoe rut, dred rut, rozen grupes or
bununu sces
Young children have high calorie and nutrient needs but their
stomachs are small. Teenagers also oen have high energy
needs combined with busy schedules. Keep delicious, healthy
snack choices on hand both at home and in the lunchbox.
Snacking on the New Four Food Groups
Healthy Snacks
the cuore ntuke o chdren s not recommended. Chdren
contnue to grov und deveop nto ther eurv tventes, so thev
cun't uord to shortchunge nutrents. Hovever, svtchng out the
emptv-cuore oods vth heuthv optons ensures grovng kds
get evervthng thev needexcept the excess cuores!

Chdren und uduts cun benet rom eurnng to sten to

ther nuturu hunger und uness cues, ruther thun ocusng on
ceunng ther putes. Hep chdren eurn to puv uttenton
to nuturu nternu sgnus to keep rom overeutng. l u chd
does not vunt to nsh hs or her meu nov, the pute can
be vrupped und suved or vhen the chd s hungrv uter.
lromsng dessert us u revurd s best uvoded us
ve, us t encouruges overeutng und mukes
ess heuthu oods seem specu.

1euch chdren the vuue o good nutrton.

lurents, guurduns, und teuchers cun vork
vth chdren tovurd un understundng thut
ood s u ue or heuth und tness ruther thun
u comort, rend, enemv, or boredom reever.
Reudng books to chdren thut present
nutrton n u un und nterestng munner
s uso u good educutonu method.

Cet kds enguged n ood

purchuse und prepuruton.
Curdenng: pckng berres, uppes,
or other produce ut vou-pck
urms: or vstng the ocu urmers
murket or rut stund cun spurk
un nterest n heuthv oods. lnvte
chdren to purtcpute n menu
punnng us ve us cookng. Lven
verv smu chdren cun hep str cod
or room temperuture tems, or vush
produce, or pour ngredents. 1hese
smpe experentu essons v oten go u ong
vuv to promotng heuthv eutng hubts.
15
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-Y\P[Z
lorted orunge uce, vhoe rut, dred rut, rozen grupes or
bununu sces
Learning to Eat Well

Lmt the quunttes o hghv processed oods

und sugurv beveruges (othervse
knovn us emptv-cuore oods)
und hep chdren understund
reusonube porton szes. Lnder
most crcumstunces, restrctng
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CP Nutrition for kids booklet 049 9 4/27/07 5:01:15 PM

Sticking with It
The ease with which children transition into and stick with this
healthy dietary pattern can be positively inf luenced by a variety
of factors. Family support, by providing healthy foods, offering
a variety of exercise opportunities, and setting a good example,
is key. Educating your children to have a clear understanding
of the health value of good eating habits will enable them to
make the switch easily
and maintain this diet
at home, away from
home, and throughout
their lives.
For more information, please visit
e Cancer Projects Web site:
www.CancerProject.org
17
Fitting In Fun
Physical Activities

Lncouruge chdren to puv vth other chdren und to do uctve

thngs us u umv. Most communtes huve ocuv orgunzed
uctvtv progrums uter schoo, on the veekends, und durng
the summer. Snce gvm cuss und teum sports do not enguge
everv chd, encourugng ndvduu nterests such us ce skutng,
buet, gvmnustcs, or skutebourdng ure mportunt, too.
lt's mportunt or purents to tuk vth chdren ubout ther
uctvtv putterns. Chdren shoud be uctve or ut eust 60
mnutes on most duvs. Sedenturv uctvtes, such us 1V vutchng
und computer tme, shoud be mted except vhen homevork
requres t. lt s estmuted thut, on uveruge, L.S. preschooers
spend 23 hours u veek n ront o the teevson und grude-
schoo students vutch 29 hours euch veek. Add to ths the tme
spent puvng vdeo gumes, usng the lnternet, dong homevork,
und eutng dnnerund munv kds spend u ot o tme sttng
st. 1euchng chdren to enov beng uctve s one o the most
mportunt essons thev cun eurn or ther ong-term heuth.

lumes cun uso put energv tovurd hepng to mprove

get heuthv opportuntes or chdren n schoos. Lncourugng
chdren to udopt u heuthv, vegeturun eutng stve s unother crucu
esson or ther ong-term heuth. Munv schoos ure under nuncu
pressure to dovnsze heuth und phvscu educuton progrums,
so heuth-conscous umes shoud support schoo dstrcts n
ther eorts to promote veness und phvscu educuton und to
promote heuther unches n the cueteru. Schoo unch progrums
ure requred to provde nutrtous, ov-cost meus to students:
purents und teuchers cun hep schoo ocus understund vhut
portons shoud be uvuube or chdren.
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CP Nutrition for kids booklet 0410 10 4/27/07 5:01:17 PM

Sweet Potato Mufns
Mukes l2 muns
3 cups vhoe-vheut pustrv our
l/2 cup ruv or turbnudo sugur
l tubespoon bukng povder
l/2 teuspoon bukng sodu
l teuspoon cnnumon
l/2 teuspoon sut
2 cooked sveet potutoes (ubout l
cup mushed)
l cup sov- or other non-durv mk
l tubespoon vnegur
l cup goden rusns
vegetube o spruv
lreheut oven to 375l. Combne
our, sugur, bukng povder, bukng
sodu, cnnumon, und sut. Str to mx.
Mush sveet potutoes ( thev uren't
mushed ureudv) n u sepurute urge
bov, then str n non-durv mk
und vnegur. Add our mxture und
rusns. Str together unt ust mxed.
1he butter shoud be most. Add u bt
more non-durv mk or vuter the
butter seems st. Spoon butter nto
u vegetube o spruved mun pun,
ng umost to the top. uke 25
mnutes, unt tops o muns bounce
buck vhen ghtv pressed und u
toothpck nserted nto the center o
u mun comes out ceun.
ler mun: l98 cuores: l g ut: 0.2 g
suturuted ut: 4.5% cuores rom ut: 0
mg choestero: 5.6 g proten: 45.l g
curbohvdrute:l7.2 g sugur: 5.l g ber: 297
mg sodum: l25 mg cucum: 2.l mg ron:
4.l mg vtumn C: 2l88 mcg betu-curotene:
0.7 mg vtumn L
+ZMIUWN*ZWKKWTQ;W]X
Mukes ubout 6 l-cup servngs
l onon, chopped
l urge russet potuto, cut nto chunks
3 gurc coves
l teuspoon ceerv seeds
l teuspoon dred thvme
l/2 teuspoon dred murorum
l/4 teuspoon turmerc
l/4 teuspoon buck pepper
4 cups vuter or vegetube broth
l l5-ounce cun gurbunzo beuns,
undruned
4 cups brocco orets
ll l/2 teuspoons sut, dvded, to
tuste
Combne onon, potuto, gurc, ceerv
seeds, thvme, murorum, turmerc,
und buck pepper n u urge pot. Add
vuter or vegetube broth. Cover und
smmer unt vegetubes ure tender,
ubout 20 mnutes. Str n gurbunzo
beuns und ther qud. 1runser to
u bender n severu butches, ng
bender contuner no more thun
hu u. Hod d on tghtv und sturt
bender on the ovest speed. lrocess
unt competev smooth, l to 2
mnutes per butch. Return bended
soup to pot und str n brocco und l
teuspoon sut. Cover und smmer unt
brocco s tender vhen perced vth
u kne, 5 to l0 mnutes. 1uste und udd
remunng sut, desred.
ler l-cup servng: l5l cuores: l.5 g ut: 0.2
g suturuted ut: 9.l% cuores rom ut: 0 mg
choestero: 7.4 g proten: 29.l g curbohvdrute:
2.4 g sugur: 6.5 g ber: 475 mg sodum: 75
mg cucum: 3.2 mg ron: 32 mg vtumn C:
396 mcg betu-curotene: l mg vtumn L
1oust sesume seeds n u drv sket
unt thev begn to pop und become
rugrunt. Crnd n u ood processor
or bender, then trunser them to u
mxng bov. Add onon, currot,
ceerv, und gurc. Chop beuns n
u ood processor, usng un on/o
pusng ucton, or bv hund usng
u potuto musher. Leuve some
chunks. Add to vegetube mxture,
uong vth bugur or brovn rce,
sov suuce, currv povder, cumn,
corunder, cuvenne, und sut. Mx
thoroughv. Str n enough potuto
our to orm u st dough. lneud
30 seconds, then orm nto puttes.
Lghtv spruv u non-stck sket vth
vegetube o spruv. Cook puttes
over medum heut unt rst sde s
ghtv brovned, then p und cook
second sde unt ghtv brovned,
ubout 2 mnutes on euch sde.
ler 4-nch puttv: l30 cuores: 3.2 g ut:
0.4 g suturuted ut: 22.5% cuores rom
ut: 0 mg choestero: 6 g proten: 20.7 g
curbohvdrute: l.3 g sugur: 4.9 g ber:
430 mg sodum: 45 mg cucum:
2.3 mg ron: 2.2 mg vtumn C:
683 mcg betu-curotene: 0.4
mg vtumn L
Garbanzo Burgers
Mukes 6 4-nch puttes
2 tubespoons sesume seeds
l smu onon, nev chopped
(ubout l/2 cup)
l smu currot, nev chopped
(ubout l/2 cup)
l ceerv stuk, nev chopped
(ubout l/2 cup)
l gurc cove, mnced or pressed
l l5-ounce cun gurbunzo beuns,
druned
l/2 cup cooked bugur or brovn
rce
l tubespoon sov suuce
l l/2 teuspoons currv povder
l teuspoon ground cumn
l/2 teuspoon ground corunder
l/8 teuspoon cuvenne pepper, or
to tuste
l/2 teuspoon sut
l2 tubespoons potuto our
vegetube o spruv ler 4-nch puttv: l30 cuores: 3.2 g ut:
0.4 g suturuted ut: 22.5% cuores rom
ut: 0 mg choestero: 6 g proten: 20.7 g
curbohvdrute: l.3 g sugur: 4.9 g ber:
430 mg sodum: 45 mg cucum:
2.3 mg ron: 2.2 mg vtumn C:
683 mcg betu-curotene: 0.4
mg vtumn L
vegetube o spruv
19 18
CP Nutrition for kids booklet 0411 11 4/27/07 5:01:30 PM
Rice Pudding
Mukes 6 servngs
lusmne or busmut rce vorks ve
n ths puddng.
l cup drv vhte rce
2 cups vuter
l/4 teuspoon sut
l l/2 cups sov- or other non-durv
mk
l/3 cup mupe svrup
2 tubespoons shredded coconut
l/2 teuspoon vunu extruct
l/2 cup goden rusns or chopped
dred uprcots
Combne rce, vuter, und sut
n u suucepun. Cover und cook
over ov heut l5 mnutes. Check
occusonuv, uddng u smu
umount o vuter necessurv to
prevent stckng. Str n non-durv
mk, svrup or nectur, coconut, und
vunu, then cover und cook over
ov heut unt thckened, ubout 20
mnutes. Str n rusns or uprcots
und serve.
ler servng (l/6 o recpe): 250 cuores: 2 g
ut: 0.8 g suturuted ut: 7.4% cuores rom
ut: 0 mg choestero: 5.l g proten: 53.4
g curbohvdrute: 20.l g sugur: l.5 g ber:
l42 mg sodum: l03 mg cucum: 2.2 mg
ron: 0.5 mg vtumn
C: l mcg betu-
curotene: 0.9
mg vtumn L
ron: 0.5 mg vtumn
C: l mcg betu-
curotene: 0.9
mg vtumn L
Hummus
Mukes ubout 2 cups
(8 l/4-cup servngs)
l l5-ounce cun gurbunzo beuns
2 tubespoons tuhn (sesume seed
butter)
l/4 cup emon uce
3 green onons, chopped
l tubespoon chopped gurc
(ubout 3 coves)
l teuspoon ground cumn
l/2 teuspoon buck pepper
l/2 cup rousted red peppers
(optonu)
Drun gurbunzo beuns, reservng
qud, und rnse beuns. luce beuns,
tuhn, emon uce, green onons,
gurc, cumn, buck pepper, und
rousted peppers, usng, n ood
processor und process unt smooth.
Add reserved beun qud us needed
or u smoother consstencv.
ler l/4-cup servng: 88 cuores: 3.l g ut:
0.4 g suturuted ut: 3l.3% cuores rom ut:
0 mg choestero: 4.l g proten: l2.2 g cur-
bohvdrute: 0.7 g sugur: 2.9 g ber: 34 mg
sodum: 43 mg cucum: l.7 mg ron: 3.8
mg vtumn C: 43 mcg betu-curotene: 0.2
mg vtumn L
Berry Applesauce
Mukes 4 l/2-cup servngs
Serve ths uppesuuce hot or cod.
2 cups peeed, cored, und
chopped uppes
2 cups resh or rozen
(unsveetened) struvberres,
bueberres, or ruspberres
l/2 cup rozen uppe uce
concentrute
l teuspoon cnnumon
Combne u ngredents n u medum
suucepun. rng to u smmer, then
cover und cook over verv ov heut
or ubout 25 mnutes, or unt uppes
ure tender vhen perced vth u
ork. Mush ghtv or puree n u ood
processor, desred.
ler l/2-cup servng: l08 cuores: 0.4 g
ut, 0 g suturuted ut: 3.5% cuores rom
ut: 0 mg choestero: 0.8 g proten: 26.9 g
curbohvdrute: 20.l g sugur: 2.7 g ber: ll
mg sodum: 29 mg cucum: 0.9 mg ron:
49.2 mg vtumn C: l3 mcg betu-curotene:
0.4 mg vtumn L
21 20
Veggies in a Blanket
Mukes 40 ndvduu peces
l cup hummus (use commercuv
prepured vuretv, or recpe on
ths puge)
8 8-nch vhoe-vheut tortus
4 currots, gruted
8 ettuce euves, l cup bubv
spnuch euves, or l 5-ounce
contuner sprouts
Spreud hummus thnv on tortus,
then udd currots und ettuce,
spnuch, or sprouts. Ro up euch
tortu, secure vth 5 evenv puced
toothpcks, und sce nto
5 ndvduu ros per
tortu (l toothpck
per ro).
Vat|a||on: Add thn
stcks o cucumber or
red be pepper beore
rong.
ler servng (4 peces): l27 cuores: 3 g
ut: 0.3 g suturuted ut: 2l% cuores rom
ut: 0 mg choestero: 5.3 g proten: 2l.l g
curbohvdrute: l.5 g sugur: 5.2 g ber: 263
mg sodum: 27 mg cucum: l.2 mg ron:
2.l mg vtumn C: l424 mcg betu-curotene:
0.4 mg vtumn L
CP Nutrition for kids booklet 0412 12 4/27/07 5:01:36 PM
Eggless Salad Sandwich
Mukes 6 sundvches
l/2 pound rm ov-ut sken tou (l cup)
l green onon, nev chopped
2 tubespoons pcke resh
2 tubespoons ut-ree or ov-ut durv- und egg-ree
muvonnuse substtute (such us lut lree Nuvonuse)
2 teuspoons veov musturd
l teuspoon sut
l/4 teuspoon ground cumn
l/4 teuspoon turmerc
l/4 teuspoon gurc povder
l2 sces vhoe-grun breud
6 ettuce euves
6 tomuto sces
Mush tou vth u ork or potuto musher, euvng some
chunks. Str n green onon, resh, muvonnuse substtute,
musturd, sut, cumn, turmerc, und gurc povder. Spreud
on breud und gurnsh vth ettuce und tomuto.
ler sundvch: l75 cuores: 3 g ut: 0.6 g suturuted ut:l5.6% cuores rom
ut: 0 mg choestero: 9.l g proten: 30.5 g curbohvdrute: 8.9 g sugur: 4.4
g ber: 827 mg sodum: 67 mg cucum: 2.6 mg ron: 3.5 mg vtumn C:
l27 mcg betu-curotene: 0.4 mg vtumn L
23
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Strawberry
Smoothie
Mukes 2 l-cup servngs
lurchuse resh struvberres ut the
peuk o the seuson, vhen thev're
burstng vth uvor, to reeze or
smoothes. lreezng them s eusv:
smpv remove the stems und puce
the berres n reezer bugs. 1hev'
keep or up to sx months. lrozen
struvberres ure uso uvuube n
most supermurkets.
lor u thck smoothe thut cun
be euten vth u spoon, use the
mnmum umount o non-durv
mk necessurv or bendng. l vou
ke u thnner smoothe, smpv udd
u bt more non-durv mk.
l cup rozen bununu chunks
l cup rozen struvberres
2 tubespoons uppe uce
concentrute
l/2 teuspoon vunu extruct
(optonu)
ll l/2 cups sov- or other non-
durv mk
Combne u ngredents n u
bender. lrocess unt smooth,
stoppng the bender us needed
to push unbended rut nto the
budes. Serve mmedutev.
ler l-cup servng: l98 cuores: 2.6 g ut:
0.4 g suturuted ut: l2% cuores rom ut:
0 mg choestero: 5.9 g proten: 4l.3 g
curbohvdrute: 23.7 g sugur: 5.6 g ber: 76
mg sodum: l75 mg cucum: 2.l mg ron:
72.3 mg vtumn C: 28 mcg betu-curotene:
2.l mg vtumn L
Colorful
Corn Salsa
Mukes 4 l/2 cups (l8 l/4-cup
servngs)
l cup resh or rozen corn kernes
2 medum tomutoes, chopped
l/4 cup chopped red onon (ubout
l/2 medum red onon)
l/2 cup chopped green be
pepper (ubout l/2 medum be
pepper)
l/2 cup chopped orunge be
pepper (ubout l/2 medum be
pepper)
l0 resh bus euves, chopped
uce o l me
3 tubespoons rce or cder
vnegur
l usng resh corn, bunch n
bong vuter or 3 mnutes und
rnse n cod vuter. l usng rozen
corn thut sn't thuved competev,
ether bunch n bong vuter or
2 mnutes und drun or mcrovuve
unt thuved.
ln u urge bov, combne u
ngredents und set usde or
l5 to 20 mnutes to uov the
uvors to deveop. Serve ut room
temperuture.

ler l/4-cup servng: l3 cuores: 0.l g
ut: 0 g suturuted ut: 7.5% cuores rom
ut: 0 mg choestero: 0.4 g proten: 3 g
curbohvdrute: l.l g sugur: 0.5 g ber: l mg
sodum: 4 mg cucum: 0.l mg ron: l3.6
mg vtumn C: 88 mcg betu-curotene: 0.l
mg vtumn L
l27 mcg betu-curotene: 0.4 mg vtumn L
22
2 tubespoons ut-ree or ov-ut durv- und egg-ree
muvonnuse substtute (such us lut lree Nuvonuse)
Mush tou vth u ork or potuto musher, euvng some
chunks. Str n green onon, resh, muvonnuse substtute,
muvonnuse substtute (such us lut lree Nuvonuse)
CP Nutrition for kids booklet 0413 13 4/27/07 5:01:45 PM

25
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-66+:;/(;4(@),5,>;6@6<
e majority of ingredients in the recipes are common and widely
available in grocery stores. A few that may be unfamiliar are described
below. Additional vegetarian ingredients you may come across as you
adopt this new eating pattern are also described below.
Arrowrootis a ne white powder from a tropical plant. It
functions as a thickener to replace cornstarch, which is more rened
than arrowroot.
Brown riceis an excellent source of protective soluble ber
as well as protein, vitamins, and minerals that are lost in the milling
of white rice. Available in long grain and short grain varieties. Long
grain, which is light and uy, includes basmati, jasmine, and other
superbly avorful varieties. Short grain is more substantial and
perfect for hearty dishes. Nutritionally, there is very little dierence
between the two.
S
e
i
t
a
n
Chickpes
Quinoa
Bulgur
SILKEN
TOFU
Tahini
C
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c
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BROWN
RICE
Chickpes
Bulgur
SILKEN
TOFU
Tahini
24
Bulguris a grain made from wheatberries that have been cracked
and toasted. Cooks quickly and has a delicious, nutty avor. Bulgur is high
in ber and protein, contains easily absorbed minerals and vitamins, such
as iron and calcium and folic acid. May also be sold as Ala.
Carob powderis the roasted powder of the carob bean, which
can be used in place of chocolate in many recipes. One appeal of carob
over chocolate is that carob is caeine free.
Chickpeasare also called garbanzo beans. ese versatile, light-
brown beans have a nutty avor and are a great source of protein, ber,
folate, vitamin B6, vitamin C, and zinc. ey are available dried or
canned.
Couscousalthough it looks like a grain, couscous is actually
a very small pasta. Some natural food stores and supermarkets sell a
whole wheat version. Look for it in the grain section.
Nayonaiseis a cholesterol-free mayonnaise substitute that
contains no dairy products or eggs. Look for the fat-free version.
Non-hydrogenated margarineis margarine that
does not contain hydrogenated oils (also known as trans fats).
Hydrogenated oils raise blood cholesterol and can increase heart
disease risk. ree brands of non-hydrogenated margarine are Earth
Balance, Canoleo So Margarine, and Spectrum Spread.
Nutritional yeastNutritional yeast, not to be confused
with either brewers or bakers yeast, is cultivated specically for use
as a nutritional supplement. Nutritional yeast is an excellent source
of protein and vitamins, especially the B-complex vitamins, and has
a nutty, creamy, cheesy avor. Certain nutritional yeasts, such as Red
Star Vegetarian Support Formula Nutritional Yeast, are good sources
of vitamin B12.
Miso (mee-so)is a salty fermented soybean paste used to
avor soup, sauces, and gravies. Available in light, medium, and dark
varieties. e lighter-colored versions have the mildest avor while the
dark are more robust. Miso is rich in B vitamins and protein.
Potato ouris used as a thickener in sauces, puddings, gravies,
and baked goods.
CP Nutrition for kids booklet 0414 14 4/27/07 5:01:48 PM
27 26
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l. Do R, leto R. 1he cuuses o cuncer: quunttutve estmutes
o uvodube rsks o cuncer n the Lnted Stutes toduv. I !a||
Cancet lns|. l98l:66:ll9l308. l987:78:86974.
2. Dunhum L, lour LM. Vegeturun eutng or chdren und
udoescents. I Ied|a|t Hea||h Cate. 2006 lun-leb:20(l):27-34.
3. Dos Suntos Svu l, Mungtun l, McCormuck V, huktu D,
Sevuk L, McMchue Al. Leong vegeturunsm und rsk o breust
cuncer: u popuuton-bused cuse-contro studv umong South
Asun mgrunt vomen vng n Lngund. ln| I Cancet. 2002 Muv
l0:99(2):238-44.
4. Rbo L, Norut 1. Lpdemoogc evdence o the protectve
eect o rut und vegetubes on cuncer rsk. m I C||n !u|t. 2003
Sep:78(3 Supp):559S-569S.
5. Muvnurd M, Cunne D, Lmmett l, lrunke S, Smth CD.
lrut, vegetubes, und untoxdunts n chdhood und rsk o udut
cuncer: the ovd Crr cohort. I Ip|dem|o| Commun||v Hea||h.
2003:57:2l8-225.
6. Sto A. \estern det, eurv pubertv, und breust cuncer rsk.
Bteas| Cancet Res 1tea|. l998 lun:49(3):l87-93.
7. McCurtv Ml. Vegun protens muv reduce rsk o cuncer,
obestv, und curdovuscuur dseuse bv promotng ncreused
gucugon uctvtv. Med Hvpo|heses. l999 Dec:53(6):459-85.
Revev.
8. Covunnucc L, Rmm L, \ok A, Aschero A, Stumper Ml,
Codtz CA, \ett \C. Cucum und ructose ntuke n reuton
to rsk o prostute cuncer. Cancet Res. l998u:58:442-7.
9. Chun lM, Stumper Ml, Mu l, Cunn lH, Cuzuno lM,
Covunnucc L. Durv products, cucum, und prostute cuncer rsk
n the lhvscuns' Heuth Studv. m I C||n !u|t. 200l:74:549-54.
l0. Lursson SC, Crsn N, \ok A. Mk, mk products und uctose
ntuke und ovurun cuncer rsk: u metu-unuvss o epdemoogcu
studes. ln| I Cancet. 2006 lun l5:ll8(2):43l-4l.
ll. Cutvuter lL, Nchoson A, urnurd N. Durv products
und breust cuncer: the lCl-l, estrogen, und bCH
hvpothess. Med|ca| Hvpo|hes|s. l997:48:453-6l.
l2. Chun lM, Stumper Ml, Covunnucc L, et u.
lusmu nsun-ke grovth uctor-l und prostute
cuncer rsk: u prospectve studv. Sc|ence.
l998:279:563-5.
Quinoa (keen-wah)is a whole grain high in protein that
cooks quickly and may be served as a side dish, pilaf, or salad. Sold
in natural food stores.
Rice milkis one of several grain milks used in place of cows
milk. Because rice milk does not contain lactose, it is also suitable for
those who are lactose-intolerant.
Seasoned rice vinegaris a mild vinegar made from
rice and seasoned with sugar and salt. Great for salad dressings and
on cooked vegetables.
Seitan (say-tan)also called wheat meat, is a high protein,
fat-free food with a meaty texture and avor.
Silken tofuis a smooth, delicate tofu that is excellent for
sauces, cream soups, and dips.
Soymilkis non-dairy milk made from soybeans that can be
used in recipes or as a beverage. Sold fresh in convenient, shelf-stable
packaging. Calcium-fortied varieties are widely available.
Spikeis a seasoning mixture of vegetables and herbs. Comes in a
salt-free version, as well as the original version which contains salt.
Tahini (ta-hee-nee)is sesame seed butter. Comes in raw and
toasted forms (either will work in the recipes in this book).
Tempeh (tem-pay)is a hearty, fermented soy product that
can be used in place of meat in many recipes.
Textured (or texturized) vegetable protein
(TVP)is a highprotein meat substitute made from soy our. It also
contains a fair amount of ber and is low in fat and carbohydrates. e
avor is neutral, so it absorbs the avors with which it is cooked.
Turbinado sugaris also called raw sugar because it is
less processed than white sugar.
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ntuke und ovurun cuncer rsk: u metu-unuvss o epdemoogcu

2006 lun l5:ll8(2):43l-4l.
ll. Cutvuter lL, Nchoson A, urnurd N. Durv products
und breust cuncer: the lCl-l, estrogen, und bCH
l997:48:453-6l.
l2. Chun lM, Stumper Ml, Covunnucc L, et u.
lusmu nsun-ke grovth uctor-l und prostute
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CP Nutrition for kids booklet 0415 15 4/27/07 5:01:48 PM

l3. \ord Cuncer Reseurch lund. lood, Nutrton, und the
lreventon o Cuncer: A Cobu lerspectve. Amercun lnsttute o
Cuncer Reseurch. \ushngton, D.C.: l997.
l4. Cudogun l, Luste R, lones N, urker ML. Mk ntuke und bone
mneru ucquston n udoescent grs: rundomsed, controed
nterventon tru. BMI. l997:3l5:l255-69.
l5. De Steun L, Ronco A, Menduhursu M, Cudobono M,
Deneo-leegrn H. Meut ntuke, heterocvcc umnes, und rsk o
breust cuncer. Cancet Ip|dem|o| B|omatlets Itev. l997:6(8):573
8l.200l:74:54954.
l6. Snhu R, Rothmun N, rovn LD, et u. Hgh concentrutons o
the curcnogen 2-umno-l-methv-6-phenvmduzo-|4,5| pvrdne
|lhl| occur n chcken but ure dependent on the cookng method.
Cancet Res. l995:55:45l6l9.3l.
l7. lerevs M, Smth CD, Murtn RM, lrunke S, Cunne D.
Chdhood bodv muss ndex und uter cuncer rsk: u 50-veur
oov-up o the ovd Crr studv. ln| I Cancet. 2004 Nov l:ll2(2):
348-5l.
l8. Snovdon DA, lhps RL. Does u vegeturun det reduce the
occurrence o dubetes: m I Iub| Hea||h. l985:75:507-l2.
l9. Mebv CL, Codes DC, Hvner CCL, Lve RM. Reutons
betveen vegeturun/non-vegeturun dets und bood pressure n
buck und vhte uduts. m I Iub| Hea||h. l989:79:l283-88.
20. Crnsh D, rovn SL, Schervtz L\, ngs lH, et u. Cun
estve chunges reverse coronurv heurt dseuse: 1he Lestve
Heurt 1ru. Iance|. l990:336: l29-33.
2l. Commttee on the 1oxcoogcu Lects o Methvmercurv:
Nutonu Reseurch Counc. 1oxcoogcu eects o methvmercurv.
Nutonu Acudemv lress, \ushngton DC, 2000.
22. L.S. Depurtment o Heuth und Humun Servces und L.S.
Lnvronmentu lrotecton Agencv. Mercurv eves n commercu
sh und shesh. Accessed December 2006 ut: http://vvv.csun.
du.gov/~r/seu-mehg.htm
23. Hunter lL. n-3 luttv ucds rom vegetube os. m I C||n !u|t.
l990:5l:809-l4.
24. Muntzors L, lumes Ml, Cbson RA, Ceund LC. Deturv
substtuton vth un uphu-noenc ucd-rch vegetube o
ncreuses ecosupentuenoc ucd concentrutons n tssues. m I
C||n !u|t. l994:59:l304-9.
29 28 29
1he Cuncer lroect
s u nonprot orgunzuton udvuncng
cuncer preventon und survvu through
nutrton educuton und reseurch.
Your source or ree nutrton normuton,
cuncer ghtng recpes, und
educutonu muterus.
Play with Your Food Art

by artist Saxton Freymann, a gi from
Play with Your Food LLC.
e Cancer Project acknowledges the
generosity of this unique donation.
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CP Nutrition for kids booklet 0416 16 4/27/07 5:01:53 PM