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Pneumiatry (Pneumiatric Medicine)

The Life Foundations Nexus

PROPER, CHILD NUTRITION

 

 

Proper Nutrition (rated 10)

 

·        (rated 10) Nutritional changes should be made at a moderate pace.  As you improve a child’s nutrition they will begin to like some foods more and other foods less.

·        (rated 10) Teach a child to become their own nutritionist.  In other words, teach them to make the study of nutrition a lifelong pursuit.  There is a lot they can learn about nutrition and there is always more they can learn about nutrition.

·        (rated 10) Use the following grocery list:

o       Buy more of these:

§         Grain products (rated 10):

·        Whole grain breads (rated 10)

·        Whole grain cereals (rated 10)

·        Whole grain pasta (rated 10)

§         Fruits and vegetables (rated 10):

·        Vegetables (rated 10)

·        Fruits (rated 10)

§         Vegetable oils (rated 10)

§         Margarine (Do not buy stick margarine.  Buy soft (possibly liquid) margarine (comes in a tub or bottle).  The first ingredient on the nutrition label must be called “liquid vegetable oil” or “canola oil” or “corn oil” or another unsaturated fats oil.  (rated 10)

o       Buy less of these:

§         Dairy products.  (rated 2)

§         Meat group

·        Seafood (rated 2) (See http://www.epa.gov/ost/fishadvice/advice.html.  Feed a child no more than 2 to 6 ounces of cooked seafood no more than once a week (less when younger and more when older).  [The quantity and frequency referred to here is rated 10.].  See the “Nonplant foods include” section below under the “Seafood” subsection for types of seafood to eat.)

·        Skinless Poultry (rated 2) (The breast is healthiest.  [rated 10])

·        Lean meat (rated 2)  (Pick lean sirloin and lean round steak.  [rated 10])

o       Buy even less of these:

§         Everything else (rated 1)

·        (rated 10) Feed a child a variety of foods.  This assures that they get all of the “building blocks of life,” which are:

o       water

o       carbohydrates

o       proteins

o       fats

o       vitamins

o       minerals

 

·        (rated 10) Feed a child enough calories to maintain a healthy weight.

 

·        (rated 10) Feed a child little sugar and little sugar-rich foods like pop and candy.

 

·        (rated 10) Keep a child’s sodium intake low.  Salt is one source of sodium.  Reducing the amount of salt you give a child is one way to reduce their sodium intake.

·        (rated 10) Feed a child foods low in fat.  Fat is more than twice as fattening as other foods.

 

·        (rated 10) The following table provides the “fat-Q index” for the most fattening foods.  The fat-Q index (from “fat index without total regard for quantity [amount] of food”) tells you how much fat there is in a food compared to other foods but without total regard for the amount of each food.  “1” indicates least amount of fat.  “1000” indicates most amount of fat.  The item in the table with the least amount of fat - HOLLANDAISE SCE, W/ H2O, FRM MX - provides 1/3 of the fat that a person needs who is on a 2000-calories-per-day diet.

 

Description of Food

Amount

Fat-Q Index

Description of Food

Amount

Fat-Q Index

HOLLANDAISE SCE, W/ H2O, FRM MX

1 CUP

92

LIGHT, COFFEE OR TABLE CREAM

1 CUP

211

PORK FRESH RIB, ROASTD, LEAN + FAT

3 OZ

92

QUICHE LORRAINE

1 SLICE

220

CARROT CAKE, CREMCHESE FRST, REC

1 PIECE

96

SOUR CREAM

1 CUP

220

HAMBURGER, 4 OZ PATTY

1 SANDWH

96

MARGARINE, SPREAD, SOFT, 60% FAT

3 OZ

237

POTATO SALAD MADE W/ MAYONNAIS

1 CUP

96

SEMISWEET CHOCOLATE

1 CUP

280

MACARONI AND CHEESE, HOME RCPE

1 CUP

101

CASHEW NUTS, DRY ROASTD, UNSALT

1 CUP

289

PORK SHOULDER, BRAISD, LEAN + FAT

3 OZ

101

CASHEW NUTS, DRY ROASTED, SALTD

1 CUP

289

CREME PIE

1 PIECE

105

CASHEW NUTS, OIL ROASTD, SALTED

1 CUP

289

FISH SANDWICH, REG, W/ CHEESE

1 SANDWH

105

CASHEW NUTS, OIL ROASTD, UNSALT

1 CUP

289

ICE CREAM, VANLLA, SOFT SERVE

1 CUP

105

MARGARINE, REGULR, SOFT, 80% FAT

3 OZ

315

ICE CREAM, VANLLA, RICH 16% FT

1 CUP

110

ALMONDS, SLIVERED

1 CUP

320

BEEF ROAST, RIB, LEAN + FAT

3 OZ

119

PEANUTS, OIL ROASTED, SALTED

1 CUP

325

BEEF, CKD, CHUCK BLADE, LEAN + FAT

3 OZ

119

PEANUTS, OIL ROASTED, UNSALTED

1 CUP

325

BREAD STUFFING, FROM MX, MOIST

1 CUP

119

WALNUTS, BLACK, CHOPPED

1 CUP

325

LAMB, RIB, ROASTED, LEAN + FAT

3 OZ

119

FILBERTS, (HAZELNUTS) CHOPPED

1 CUP

331

PORK CHOP, LOIN, PANFRY, LEAN + FAT

3 OZ

119

PECANS, HALVES

1 CUP

335

AVOCADOS, FLORIDA

1 AVOCDO

123

WALNUTS, ENGLISH, PIECES

1 CUP

340

COCONUT, RAW, SHREDDED

1 CUP

123

WHIPPING CREAM, UNWHIPED, LIGHT

1 CUP

340

FISH SANDWICH, LGE, W/O CHEESE

1 SANDWH

123

WHIPPING CREAM, UNWHIPED, HEAVY

1 CUP

403

SWEETENED CONDENSED MILK CNND

1 CUP

123

MACADAMIA NUTS, OILRSTD, SALTED

1 CUP

472

HALF AND HALF, CREAM

1 CUP

128

MACADAMIA NUTS, OILRSTD, UNSALT

1 CUP

472

AVOCADOS, CALIFORNIA

1 AVOCDO

137

MARGARINE, SPREAD, HARD, 60% FAT

1 CUP

632

BEEF POTPIE, HOME RECIPE

1 PIECE

137

MARGARINE, REGULR, HARD, 80% FAT

1 CUP

834

PARMESAN CHEESE, GRATED

1 CUP

137

BUTTER, SALTED

1 CUP

842

WHITE SAUCE, MEDIUM, HOME RECP

1 CUP

137

BUTTER, UNSALTED

1 CUP

842

BREAD STUFFING, FROM MX, DRYTYPE

1 CUP

143

FATS, COOKING/VEGETBL SHORTENG

1 CUP

940

CHEESEBURGER, 4 OZ PATTY

1 SANDWH

143

LARD

1 CUP

940

CHICKEN POTPIE, HOME RECIPE

1 PIECE

143

OLIVE OIL

1 CUP

991

PECAN PIE

1 PIECE

147

PEANUT OIL

1 CUP

991

RICOTTA CHEESE, WHOLE MILK

1 CUP

147

CORN OIL

1 CUP

1000

MARGARINE, IMITATION 40% FAT

3 OZ

151

SAFFLOWER OIL

1 CUP

1000

COCONUT, DRIED, SWEETND, SHREDD

1 CUP

152

SOYBEAN OIL, HYDROGENATED

1 CUP

1000

CHICKEN A LA KING, HOME RECIPE

1 CUP

156

SOYBEAN-COTTONSEED OIL, HYDRGN

1 CUP

1000

CHEDDDAR CHEESE, SHREDDED

1 CUP

170

SUNFLOWER OIL

1 CUP

1000

IMITATN SOUR DRESSING

1 CUP

179

 

 

 

 

·        (rated 10) Feed a child more plant foods than nonplant foods.

 

·        (rated 10) Nonplant foods include:

o       Beef

o       Lamb

o       Pork (Pork tenderloin is a leaner cut.)

o       Veal

o       Poultry

o       Seafood

§         See http://www.epa.gov/ost/fishadvice/advice.html.

§         The following are safer seafoods for a child to eat:

·        Salmon

·        Flounder

·        Cod

·        Catfish

·        Trout

·        Pollock

·        Clams

·        Shrimp (high in cholesterol so give only a little)

·        Scallops

·        Lobster

o       Eggs

o       Dairy products

·        (rated 10) Feed a child foods that are extremely low in trans fats (trans fatty acids).  This is more important than consuming foods low in saturated fats.  The words “partially hydrogenated” and “hydrogenated” indicate trans fats.  Trans fats are found in many processed foods.

o       One food that contains trans fats is:

§         Stick margarine (high in trans fats)

o       Some foods that usually contain trans fats are:

§         French fries

§         Donuts

§         Cookies

§         Cakes

§         Crackers

·         (rated 10) Feed a child very little organ meats (high cholesterol foods; more toxic foods).  Feed a child no liver or kidney.

o       Liver (Eat none.  Highly toxic.)

o       Brains

o       Chitterlings

o       Kidney (Eat none.  Toxic.)

o       Heart

o       Gizzard

o       Sweetbreads

·        (rated 10) Feed a child fresh fruits and vegetables.  The vitamins in fruits and vegetables lose their potency over time.

 

·        (rated 10) Make sure a child gets adequate amounts of calcium, iron, and fibre.

 

·        (rated 10) Here is a table of calcium-rich foods.

 

Calcium-Rich Foods

 

(Alphabetical Order)

Calcium-fortified orange juice

Canned salmon with edible bones

Cheese

Cottage cheese

Frozen yogurt

Ice cream

Nonfat (skim) milk

Tofu

Turnip greens

Yogurt

 

·        (rated 10) Here is a table of some iron-rich foods.

 

Some Iron-Rich Foods

 

(Alphabetical Order)

Blackstrap molasses

Chicken (more toxic but the iron gained might make it a better choice)

Dried beans and peas

Dried fruits

Fish and shellfish (see safer seafoods above; more toxic but the iron gained might make it a better choice)

Fortified cereals

Leafy green vegetables

Red meats (more toxic but the iron gained might make it a better choice)

Whole grains

 

·        (rated 10) Feed a child plenty of fibre-containing foods.  Fibre is found in plant foods.  Fibre is cellulose (the chief part of the cell walls of plants).  Fibre (cellulose) is not digested.  Fibre protects the digestive system.  Include fibre-containing food with every meal (this statement rated 9).

 

The following table provides the “fibre index” for common foods.  “1” indicates least amount of fibre.  “100” indicates most amount of fibre.

 

Food

Amount

Fibre Index

Brown rice, barley

½ cup

20

Green beans (cooked), carrots, tomatoes, broccoli.

½ cup

20

Fruit

½ cup or one medium fresh fruit serving

20

Nuts and seeds

One half ounce

20

Whole grain or whole wheat breads and crackers

1 serving / 1 slice / 1 ounce

20

Low-fibre cereals:  Cheerios, Oatmeal, Wheaties

½ - 3/4 cup

25

Corn, peas

½ cup

30

Raw vegetables

1 - 2 cups

30

Dried peas, beans (black, red, kidney, pinto), lentils

1/3 cup

45

Moderate-fibre cereals:  Bran Flakes, Shredded Wheat, oat bran

1/2 - 3/4 cup

45

High-fibre cereals:  Fibre One, All-Bran, 100% Bran, Bran Buds

1/3 - 1/2 cup

100

 

·        (rated 10) Feed a child only organically grown foods.  Organically grown plant foods are grown using only natural fertilizers and no pesticides.  The use of natural fertilizers results in more nutritious foods.  Note that some foods labeled as “organic” are not.

·        (rated 10) Give a child no caffeine-containing beverages.

 

·        (rated 10) Give a child “vitamins.”  Give them an all-natural, multivitamin/multimineral supplement.  Keep the bottle tightly sealed and stored in a dark, dry, cool area to lengthen shelf life.

·        (rated 10) Give a child fresh foods.  Avoid feeding a child leftovers as much as possible.

 

(rated 10) Do not give a child aspartame (marketed as NutraSweet and Equal and added to a variety of processed foods and beverages).  Read food labels to see if foods contain aspartame.  See the “Food Substitutes” section on the previous page (aspartame fails both tests).

·        (rated 10) Here are the recommendations for how long you should keep various foods in the refrigerator or the freezer before you throw them out.  These recommendations come from the Food Safety and Inspection Service of the United States Department of Agriculture.

 

Product

Refrigerator (40 °F)

Freezer (0 °F)

Eggs

Fresh, in shell

3 to 5 weeks

Don't freeze

Hardcooked

1 week

Don't freeze well

TV Dinners
Keep frozen until ready to use

 

3-4 months

Deli prepared convenience foods such as egg, chicken, ham, and macaroni salads

3-5 days

Don't freeze well

Hot dogs and Lunch Meats

Hot dogs, opened package

1 week

1-2 months

Hot dogs, unopened package

2 weeks

1-2 months

Lunch meats, opened

3-5 days

1-2 months

Lunch meats, unopened

2 weeks

1-2 months

Deli sliced luncheon meats

3-5 days

Don't freeze well

Soups and Stews
Vegetable or meat added

3-4 days

2-3 months

Ground Meat and Poultry

1-2 days

3-4 months

Bacon

7 days

1 month

Sausage

1-2 days

1-2 months

Ham

Ham, fully cooked--whole

7 days

1-2 months

Ham, fully cooked--half

3-5 days

1-2 months

Ham, fully cooked--slices

3-4 days

1-2 months

Fresh Meat

Beef, steaks and roasts

3-5 days

6-12 months

Pork, chops and roasts

3-5 days

4-6 months

Lamb, chops and roasts

3-5 days

6-9 months

Veal

3-5 days

4-8 months

Meat Leftovers

3-4 days

2-3 months

Fresh Poultry

Chicken or turkey, whole

1-2 days

1 year

Chicken or turkey pieces

1-2 days

9 months

Poultry Leftovers

3-4 days

4 months