| Chapter One 8
• Replace 1⁄3 to 1⁄2 of the all-purpose flour in
your favorite recipes with whole wheat flour.
• Exchange 100 percent of the all-purpose flour
in a favorite recipe with white whole wheat
flour or whole wheat pastry flour.
• Substitute whole grain pastas for white pastas.
• Use barley in soups instead of noodles.
Dairy
Dairy-based foods are a rich source of calcium
and vitamin D. Both of these nutrients are impor-
tant for bone growth and development. Calcium is
also important to contract muscles, transmit nerve
impulses, and assist with proper blood clotting. In
addition, it may play a role in maintaining healthy
weight. Many dairy products, such as whole milk,
whole milk yogurt, cream, half-and-half, sour cream,
cream cheese, and ice cream, are high sources of satu-
rated fat. This type of fat is a key contributor to heart
disease. For that reason, low-fat or fat-free calcium-
rich foods are key components in a healthy diet. While children under the
age of two should be given only whole-milk dairy products, once past that
age they should consume low- or nonfat dairy foods. Encouraging children
to establish the habit of consuming low- or nonfat milk and yogurt at an
early age will set them up with a lifelong healthy habit. Since every cell in our
bodies needs calcium, consuming dairy or a calcium-fortified dairy substitute
on a daily basis is important. Fat-free and 1 percent milk are good choices, as
are low-fat cheeses and low-fat or fat-free yogurts.
Numerous dairy-free alternatives are available for those who are lactose
intolerant or have a dairy allergy. Select fortified soy-, rice-, or nut-based
products. The quality and variety of these products are constantly improv-
ing. Select a product that is fortified with calcium and vitamin D but not
loaded with added sugars. Many people who are lactose intolerant are able
to eat yogurt or cheese because these foods contain only small amounts of
lactose; lactose-free milks are also available. Nondairy foods can provide cal-
cium—for example, calcium-fortified orange juice and tofu, canned salmon,
and vegetables like bok choy, kale, and broccoli.
Before buying flavored yogurt, check its sugar content. Many of the
fruited yogurts currently available, including those that are marketed
Why is fiber sOimpOrTanT?
many health benefits are associated with consum-
ing dietary fiber from fruits, vegetables, legumes,
and whole grains . For example, dietary fiber
• improves bowel function and prevents
constipation
• reduces the risk of developing hemorrhoids and
diverticula (small pouches in the lining of the
colon)
• contributes to the maintenance of healthy
weight
• reduces the risk of obesity by making us feel full
without a lot of calories
• assists with regulating blood sugar levels
• helps manage blood cholesterol levels
• reduces the risk of colon cancer
look for dietary fiber on food labels . try to choose
products with 2–5 grams of fiber per serving . the
American heart Association’s recommendation for
fiber intake for preschoolers is 19 grams per day
for three-year-olds and 25 grams for four- and
five-year-olds . It’s better to choose foods that are
naturally rich in fiber than foods that have fiber
added to them . (see page 63 for more suggestions
for increasing fiber intake .)
ESCookBookInt-f.indd 8 7/7/11 3:49 PM