Cleveland, Ohio’s The Fabulous Harlem Kings Rules for Fabulous Health (The Harlem Kings are similar to the Globetrotters and the Kings take their show to schools and teach the kids about health, and the importance of staying in school, the dangers of gangs, drugs, and be well behaved in school and home.)

High Fat Content: Diets high in fat have been linked by scientific research to increased risk of cancers, diabetes, and heart disease. High-fat, low-fiber foods boost the hormones that promote cancer. Specifically, diets high in meat, dairy products, fried foods, and vegetable oils cause an increase in the production of estrogen. Extra estrogen increases cancer risk in the breast and other organs sensitive to sex hormones.

In January 2010, the Centers for Disease Control and prevention found that 20 percent of adolescents ages 12 to 19 have at least one abnormal lipid level (LDL cholesterol, HDL cholesterol, or triglycerides). Among overweight and obese adolescents, those rates were higher, with 22 percent of overweight and 43 percent of obese children having one or more abnormality.5 Trans fats raise LDL (“bad”) cholesterol levels and lower HDL (“good”) cholesterol levels, increasing the risk of cardiovascular disease. Naturally occurring trans fats are only contained in animal products. Fat contains 9 calories per gram and is typically more abundant in animal products, especially saturated fat, which significantly increases bad cholesterol.

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

The Advantages of Vegetarian and Vegan Diets

Vegetables, grains, fruits, legumes, and nuts are the optimal foods for children. Rich in complex carbohydrates, protein, fiber, vitamins, and minerals, they form the foundation for dietary habits that support a lifetime of health. Research indicates that adults who consume fruits and vegetables are those who consumed these foods during childhood.1 Here are some of the long-term advantages of plant-based diets:

* The prevalence of hypertension among vegetarians is about one-third to one-half that of non-vegetarians.2-4 A study of Caucasian Seventh-day Adventists found hypertension in 22 percent of omnivores, but only 7 percent of vegetarians. Among African Americans, the prevalence was 44 percent of omnivores and 18 percent of vegetarians.4 Adopting a vegetarian diet significantly lowers blood pressure in both normal and hypertensive individuals.5-9

FOOD GROUPS
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.
* One serving of legumes equals 1/2 cup of beans, tofu, or other 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.)

courtesy of www.pcrm.org (Physicians Committee
for Responsible Medicine
and www.healthyreferral.com
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