Healthy Family, Happy Family Read online

  Research published in the Journal of Nutrition reveals that we are not eating much of these top shelf anti-cancer vegetables—we’re favouring the two least nutritious vegetables: iceberg lettuce and French fries (which were once potatoes, apparently).[8] So even though your child may naturally favour less nutritious foods, it’s vital to train their pallet to accept the vegetables that promote a healthy, disease-fighting body.

  So, think green and frilly the next time you’re shopping for vegetables. The best anti-cancer picks include dark leafy greens such as spinach, watercress, rocket, parsley, mint and silver beet, and the cruciferous vegetables broccoli, cabbage, cauliflower and brussels sprouts. (Read ‘How many vegies per day?’.)

  Reason 3: Kids who eat fruit are less likely to get cancer when they grow up

  The C word is a scary one. However, it’s comforting to know that you can reduce your child’s risk of suffering nasty adulthood cancers by serving them nature’s candy: fruit. In a 60–year follow-up study of over 3800 children, it was found that children who ate fruit daily had fewer incidences of cancer during their adult life.[9]

  Fruit and vegetable consumption is associated with a lowered risk of cancer of the mouth, pharynx, larynx and possibly stomach cancer.[10] Adults who eat less than one and a half cups of fruit and vegetables daily have a 65 per cent higher risk of developing colon cancer.[11] Y’know, the yucky cancer that causes bleeding of the rectum; the cancer that kills approximately 80 Australians each week.[12]

  How do fruits and vegetables cut the cancer risk? Cancer can form when a cell becomes abnormal, continues to grow without control and does not die when it should. According to the Cancer Council of New South Wales, fruits and vegetables contain anti-cancer agents and they help you to maintain a healthy weight, which can also cut your cancer risk.

  You won’t get the same protective benefits from a doughnut, packet of chips or chocolate frog. So the next time your little angel hassles you for a treat, give them an antioxidant superfood, with super protective powers. Fruit. Okay, so they may whinge the first time you whip out a watermelon from the fridge. But they will get over it.

  Give your golden child polyphenolic-loaded blueberries and raspberries, potassium-rich apricots and bananas, liver-protective grapefruit and lemon, and antioxidant abundant apples and so on. They’re worthy of the name ‘power fruit’ don’t you think? (Read ‘How much fruit per day?’.)

  BTW (by the way)

  It’s not just kids who get health benefits from eating plenty of fruits and vegetables. Adults who choose vegies over VBs also reduce their risk of heart disease, cancer and Type II diabetes. The World Health Organization (WHO) estimates that in the year 2000, not eating enough fruit and vegetables attributed to approximately 2.6 million worldwide deaths and 31 per cent of cardiovascular disease cases. WHO recommends adults eat 600 grams (1 1⁄3lb) of fruits and vegetables daily to reduce the risk of preventable diseases.[13] This recommended amount looks like two pieces of fruit with breakfast; a side of salad with lunch and half a cup of sweet potato mash and three florets of broccoli with dinner.

  Reason 4: Wholegrains can keep you slim, satisfied and strong[14], [15], [16]

  When Ayva was five she declared, ‘Mum I’m not eating grainy sandwiches—the grainy bits get stuck in my teeth.’ She had a good argument for not liking wholegrains. But what was the alternative? Just looking at the ingredients in white bread gave me heart palpitations. I could see it wasn’t a healthy choice—the nutritious bran and much of the natural fibre, vitamins and minerals were gone. In their place were a few fortified vitamins and flour that had been bleached, which would be great if I was whitening my child’s socks. But I’m not, so I can’t bring myself to go white.

  So what’s in it for you and your family if you switch to wholegrains? A daily dose of grains lowers the threat of blood vessel damage and heart disease by 30 per cent. The same goes for diabetes: knock off a bowl of wholegrains each day and your risk decreases by 34 per cent.[17] Eating wholegrains can also reduce your chances of getting cancer of the breast, stomach and colon.[18], [19], [20], [21] Wholegrains also offer a unique mosaic of dietary fibre, vitamins and minerals, and energy that is slowly released from the grains, so you’ll feel satisfied for longer.

  And there are more compelling reasons. Adolescents who eat wholegrains are less likely to be overweight. These kids are naturally slimmer so they don’t have to obsess about unhealthy dieting and are less likely to be a target for fat jokes at school.

  Wholegrains also offer a steady supply of energy for better concentration and stamina—thanks to their lowered glycaemic index, or GI (the glycaemic index is explained in detail). This is a bonus during school exams and sports. Maybe that’s why they’re called brainy grains. Eating plenty of wholegrains can also protect you from bowel embarrassment. They help to keep things moving down there, so you’re less likely to be blocked up with smelly constipation.

  So wholegrains help you feel great, look healthy and they can offer some protection against diseases. I wish I had a best friend like this one when I was at school, even if it was just a grainy sandwich in my lunch box, and the bits got stuck in my teeth. And now my daughter agrees (thanks to a bit of healthy marketing and some creative cookie cutters).

  You’ll recognise wholegrains as rolled oats (not instant oats), brown rice, grainy breads (with visible grains), corn kernels, barley and cereals such as muesli (granola) and rolled oat porridge. Less common wholegrains include buckwheat, quinoa, amaranth, millet, sorghum and triticale. I’m feeling brainier already. (Read ‘How much wholegrains per day?’.)

  BTW

  Don’t be fooled by manufacturer’s claims about white bread containing added ‘invisible’ fibre—it’s often the wrong type of fibre for bowel health. You also need to see some of the natural, untampered-with grainy bits so your child knows they’re eating ‘brainy’ grains. Look for grainy bread with whole linseeds for added omega-3 goodness.

  Reason 5: Children who eat a healthy diet are less likely to develop acne

  It’s hard enough being a teenager without the added shame of having Mount Fuji ready to erupt on your forehead. Acne vulgaris can appear as tender red bumps, small white nodules, blackheads and deep, painful, pus-filled cysts that can lead to scarring.[22] And as a result of their appearance, sufferers can experience embarrassment, poor self-esteem, anxiety and depression.[23], [24], [25]

  Skin problems can cause social phobias, missed employment opportunities and, if not treated, in very severe cases it can lead to suicidal tendencies. A study involving 10,000 high school students in New Zealand found a strong link between severe skin problems and depression and suicide. I don’t mean to alarm you (or maybe I do) but you should know that, in this study, one in three teenagers with severe acne had suicidal thoughts and more than one in ten had tried to kill themselves.[26]

  What can you do as a parent if your child already has acne? Well, firstly don’t panic and start shadowing your child everywhere—you don’t want to embarrass them further. Just let them know that there is a way to manage their acne. However, it does not come in a magic pill that is patented by a drug company. It’s something called a healthy diet.

  In modern Western societies (like ours) it’s estimated that up to 95 per cent of people suffer from acne at some point in their childhood.[27] And it’s not just our teens who are breaking out in embarrassing pimples; even four year olds are getting spotty skin before they hit kindergarten or prep.[28] And we’re bringing zits into adulthood, alongside our distinguished wrinkles (it doesn’t seem fair, really).

  But watch a documentary on indigenous people and you’ll note an absence of acne. According to the research, pimples are virtually non-existent in traditional cultures such as Okinawan Islanders, the Inuit, Ache hunter-gatherers, and the Kitaan Islanders. However, modern, processed foods are slowing creeping into these populations and along with it, scientists have noticed emerging symptoms of acne.[29], [30]

  So why do s
ome medical practitioners still say that acne is not caused by diet? Well, back in 1969, a clinical study was done on chocolate bars to see if their consumption made acne lesions worse. Half the participants were given a placebo food bar (which had similar ingredients to the chockie bar) and the others ate chocolate bars. And no statistical significance was noted, so it was concluded that diet did not play a role in acne.[31] However, 40 years later studies are showing that a healthy, low GI diet does improve acne symptoms (see GI information). There’s also some interesting research suggesting that dairy products, especially light, or reduced fat, milk, may be implicated in teenage acne.[32] Teenagers with acne can benefit from eating a modified healthy diet and the menus in this book are designed to promote healthy skin.

  A healthy diet plays a vital role in the happiness and wellbeing of both current and future generations. Of course, some things we just can’t control. However, we can feed ourselves and our family nutritious foods every day so we have the best chance at health. You can begin by making small decisions such as switching to grainy bread and tossing a carrot into their lunch box. Our fussy eaters and passionate tantrum-throwers do not know best. We do. And with a little imagination (and a lot of heart), we can persuade our crew to eat the foods that will help them grow up strong, healthy and happy.

  Remember me!

  • Eating plenty of vegetables can lower your child’s risk of adulthood strokes by 50 per cent.

  • Fruit and vegetables decrease your child’s risk of cancer when they grow up.

  • You and your family are more likely to be slim and healthy if you favour wholegrains.

  • Wholegrains decrease the risk of heart disease and diabetes.

  • Limit high GI, white flour carbohydrates such as cakes, pastries, biscuits and white breads (reserve them for party foods).

  • Eat a healthy diet and avoid junk food to decrease the risk of acne.

  2

  Nutrition in a nutshell

  Don’t you just want to strangle them sometimes?

  No, I’m not referring to your gorgeous family. I’m talking about those wellmeaning people who give you unsolicited advice about how you should be feeding your family. ‘Fish is brain food,’ they say as you try to explain the life-threatening allergic reaction your child has to seafood. ‘You’re not going to deprive your child of lollies are you?’ the corner store lady scoffs as you prise that choc bar out of your eight-month-old’s hand. It’s hard enough being a parent without having others judge you. Often these are your own relatives or spouse offering blunt statements such as: ‘Give Lachlan more meat, you don’t want to stunt his growth.’ It’s hard to decipher what’s fact or fad these days as there is so much information being broadcast, printed and emailed to us each day. Although the main aim of this book is to give you the tools and tips you need to refine your family’s eating habits, it’s essential to have some basic nutritional facts under your belt first.

  What types of fats and oils should we eat or avoid?

  EAT MORE:

  Omega-3 fatty acids Found in fish and other seafood, linseeds/flaxseeds, flaxseed oil,* walnuts, dark leafy greens, wild game such as kangaroo.

  [* Flaxseed oil is a great addition to salad dressings (note: heat damages flaxseed oil and it goes rancid easily so refrigerate it at all times and use within five weeks of opening the bottle).]

  Why? Heart health, proper brain development in the foetus and children, smoother skin and less skin roughness and scaling.[1]

  USE IN MODERATION:

  Monounsaturated fats Found in avocado, nuts, seeds and vegetable oils such as olive oil. Why? Rich in antioxidants and omega-6 fatty acids, which are beneficial for health. Use avocado, tahini, Hummus Dip and Parsley Pesto as healthy alternatives to margarine and butter.

  BTW

  When buying cooking oil, choose ‘cold pressed’ and ‘extra virgin’ if possible. Use all cooking oils sparingly.

  Extra virgin olive oil

  Why? Rich in about 30 different antioxidants. The antioxidants can minimise the carcinogens produced during high heat cooking such as when barbecuing meats.

  Rice bran oil

  Why? Trans fat-free oil, low in salicylates, suitable for people with eczema and psoriasis; mild tasting oil.

  LIMIT:

  Saturated fats Found in red meats, chicken skin, butter, cheese and full-fat dairy products. Why? Raises LDL cholesterol (the bad one) and can lead to heart disease, high blood pressure, altered blood clotting and the inflammation seen in eczema, psoriasis and acne.

  Butter

  Why? Although natural and far less processed than margarine, butter is still rich in saturated fat, which can be harmful to health if consumed excessively. Only use butter sparingly—this means scraped thinly onto toast with no obvious globules.

  Canola oil

  Why? Genetically modified and often contains unhealthy trans fats. Favour other types of cooking oils.

  Coconut oil

  Why? Contains large amounts of saturated fats so it should be limited.

  THROW IN THE RUBBISH:

  Trans fats These are artificial fats found in cheap vegetable cooking oils, canola oil, doughnuts, Danish pastries, biscuits, Nutella, chicken nuggets, some margarines, deep fried foods such as fried chicken and chips/French fries, imitation cheese, confectionary fats and many snack foods.

  Why? They’re damaged fats that impersonate saturated fats, raising LDL cholesterol and lowering the good cholesterol (hello heart attack). Check the nutrition information panel on product packaging to check the trans fat content (however, this is not always listed).

  Hydrogenated vegetable oils Found in packaged biscuits and cookies, margarines, crackers, pastries, pizza dough and many fast foods.

  Why? Contains unhealthy trans fats, which raise bad cholesterol. Look for wording on product labels such as ‘partially hydrogenated soybean oil’ as this indicates the oil is damaged and not beneficial for health.

  Margarine

  Why? A highly processed spread containing oils that have been damaged in order to make them appear solid. Full of artificial ingredients, and studies show that families who use margarine are more likely to have children with eczema (as opposed to butter intake, which did not increase risk). Some cheaper margarines contain trans fats.

  What are carbohydrates?

  Carbohydrates are basically food components such as sugars, starches and certain kinds of fibre. The simple explanation of carbs is that they can make food taste sweet and they are broken down by the body into glucose, which supplies energy for your body and brain. Carbohydrates are found in fruit and wholegrains (as well as junk food such as cakes). Carbs are the starchy parts of potatoes and peas, bread, pasta, rice and cereals. Legumes such as beans and lentils contain carbohydrates and protein, so do dairy products, which contain a milk sugar called lactose, a carbohydrate.

  What is the glycaemic index, or GI?

  According to research published in The New Glucose Revolution, the glycaemic index, or GI, is a measure of how foods, specifically a food’s carbohydrate content, affect our blood glucose levels. You might know these as ‘blood sugar levels’.

  Low GI foods fall in the range of 0–55, medium GI is 56–69, and high GI foods are above 70.2 Low GI foods, such as most vegetables, are digested at a slow rate so they release glucose into your bloodstream gradually. This is ideal, and will help you to feel fuller for longer. High GI foods such as pide (Turkish/flat bread) and other white breads or simple carbohydrates are digested rapidly and flood your bloodstream with large amounts of glucose. In the short term, this means you’ll start feeling hungry again sooner. Over time, these glucose influxes can damage blood vessels and stress the pancreas (the organ that dishes out insulin). You don’t want to create too much work for your pancreas because he’ll quit on you one
day if he’s always having to compensate for your poor diet rich in high GI foods (hello diabetes and insulin needles and goodbye fun foods).

  People who suffer from Type II diabetes, heart disease, acne and other skin problems may benefit from favouring low GI foods. Practically all of the recipes in this book use low GI ingredients (apart from the desserts). When I design a recipe such as a stir-fry I’ll either recommend basmati rice so the meal has a lower GI or I’ll suggest brown rice to boost your wholegrain intake for the day, although brown rice has a higher GI. You can choose whichever one you prefer.

  What carbohydrates should we eat or avoid?

  EAT MORE:

  Healthy low GI foods Such as legumes (including chickpeas, lentils, peas and beans), basmati and doongara rice, vegetables and most fruits.

  Why? They supply your body with vitamins, minerals, fibre and antioxidants as well as helping you feel fuller for longer.

  EAT IN MODERATION:

  Healthy high GI foods Including amaranth, dates, millet, parsnip, pumpkin (winter squash), tapioca, watermelon and brown rice.