Raising Vegetarian Children A Guide to Good Health and Family Harmony
by Stepaniak, Joanne; Melina, VesantoEdition: 1st
Format: Paperback
Pub. Date: 2002-10-16
Publisher(s): McGraw Hill
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Summary
When parents choose a vegetarian lifestyle for their child, it can set family fingers wagging in dietary disapproval. It's no easier on steak-loving parents when Junior announces he's sworn off meat. With the strategies in Raising Vegetarian Children, parents can ease family tensions and learn to accommodate the nutritional and emotional needs of their vegetarian offspring. It includes a detailed explanation of the Vegetarian Food Pyramid and its vitamin- and protein-rich foods, allays concerns over dietary gaps, and is packed with recipes that will please any growing vegetarian, from infant to teenager.
Author Biography
Joanne Stepaniak, M.S. Ed., is the author of The Vegan Sourcebook, Being Vegan, and nine other vegetarian cookbooks.
Vesanto Melina, M.S., R.D., is a registered dietitian and the coauthor of Becoming Vegetarian, Cooking Vegetarian, and Becoming Vegan.
Table of Contents
| Foreword | p. xiii |
| Acknowledgements | p. xvii |
| Approaches to Vegetarian Living | |
| Charting the Journey: Contemporary Vegetarianism | p. 3 |
| Ethics and Ideology | p. 6 |
| From Principle to Practice | p. 10 |
| Changing Directions | p. 13 |
| Encountering the Unexpected | p. 17 |
| Mountains and Rivers | p. 22 |
| The Inner Landscape: Psychological Perspectives | p. 25 |
| Family Unity | p. 26 |
| Emotional Isolation | p. 32 |
| Deflecting Guilt | p. 34 |
| Sibling Interaction | p. 37 |
| Team Building | p. 38 |
| Uprisings | p. 41 |
| The Beat of a Different Drummer: Family, Friends, and Culture | p. 45 |
| Being Different | p. 46 |
| Dealing with Relatives | p. 48 |
| Teaching Teacher | p. 52 |
| Interim Caregivers | p. 54 |
| Eating In, Eating Out | p. 57 |
| Celebrations and Holidays | p. 69 |
| Returning Home: Nourishing Spirit | p. 75 |
| Establishing House Rules | p. 76 |
| Communication and Respect | p. 80 |
| Setting the Example | p. 83 |
| Creating a Nurturing Environment | p. 85 |
| Expanding Compassion | p. 86 |
| Building Community | p. 89 |
| An Ounce of Prevention: Food Safety for Vegetarians | p. 91 |
| Sharing Responsibility | p. 91 |
| Keeping It Clean | p. 92 |
| The First Line of Defense | p. 94 |
| Under the Microscope | p. 100 |
| Learning Good Habits | p. 101 |
| Brown-Bagging It | p. 110 |
| Picnic and Potluck Protocol | p. 113 |
| Nourishing Our Children | |
| Vegetarian Nutrition 101 | p. 121 |
| Are Vegetarian Diets Nutritionally Adequate? | p. 122 |
| Are Vegetarian Diets Risky? Am I Depriving My Child? | p. 123 |
| Total Vegetarian Food Guide | p. 123 |
| Beans and Alternates | p. 125 |
| Fortified Soymilk and Alternates | p. 137 |
| Great Grains | p. 142 |
| Fabulous Fruit | p. 145 |
| The Incredible Vegetable | p. 146 |
| Vitamin B[subscript 12] | p. 147 |
| Vitamin D | p. 153 |
| Supplements: Yes or No? | p. 154 |
| The Essential Omega-3 Fatty Acid: Alpha-Linolenic Acid | p. 155 |
| Balancing Protein, Fat, and Carbohydrate | p. 157 |
| Water and Fluids | p. 157 |
| Jump for Joy | p. 158 |
| Getting a Great Start: Nutrition During Infancy | p. 159 |
| Nature's Formula for Success | p. 159 |
| Nutrition for Nursing Moms | p. 161 |
| Breastfeeding Concerns and Questions | p. 171 |
| Diet for Role Models | p. 175 |
| Infant Formula | p. 176 |
| Preparing and Giving Formula | p. 178 |
| Baby's Big Adventures: Introducing Solid Foods | p. 179 |
| Cautionary Notes for Infant Feeding | p. 182 |
| How Do We Know How Much to Feed Our Babies? | p. 183 |
| Finger Foods | p. 183 |
| How Do We Prevent or Deal with Allergies? | p. 186 |
| In One End, Out the Other | p. 186 |
| Ages One to Three | p. 187 |
| Supplements | p. 187 |
| Meal and Snack Planning | p. 187 |
| How Can We Get Our Children to Eat More? | p. 189 |
| Optimal Growth: The Middle Path | p. 190 |
| Shall We Limit Use of Bottles? | p. 191 |
| What's a Treat? | p. 191 |
| Will I Ever Have Enough Time? | p. 192 |
| Children from Two to Twelve | p. 193 |
| When It Comes to Food | p. 193 |
| Together: Creating Health | p. 195 |
| The Weaning Period | p. 195 |
| Fast- and Slow-Growth Periods | p. 195 |
| Providing Enough Calories | p. 202 |
| Picky Eaters | p. 203 |
| Keeping It Simple | p. 203 |
| Top Ten Meals for Children | p. 205 |
| Snacking | p. 206 |
| The "Perfect" Day | p. 206 |
| Vitamins--Essential to Life | p. 210 |
| Supplements | p. 211 |
| Eating Away from Home | p. 211 |
| School Meals | p. 212 |
| Restaurant Eating with Children | p. 213 |
| Travel Tips | p. 213 |
| How "Normal" Do We Want to Be? | p. 214 |
| The Unique Needs of Teens | p. 215 |
| Nutrition and the Teenage Growth Spurt | p. 216 |
| Good Nutrition: Authority and Responsibility | p. 221 |
| Social Life, Independence, and Mealtimes | p. 222 |
| Nourishing Healthy Skin | p. 223 |
| Premenstrual Syndrome (PMS) | p. 223 |
| Weight Management: Controlling Gains | p. 224 |
| Body Image and Eating Disorders | p. 225 |
| Weight Management: Bulking Up | p. 227 |
| Nutrition for Athletes | p. 229 |
| Recipes for Every Occasion | |
| Kitchen Magic: Harmonizing Good Health and Great Food | p. 233 |
| Four Keys to Enjoying Cooking | p. 233 |
| Making Healthful Changes | p. 235 |
| Working with Herbs | p. 238 |
| Use of Oils in Food Preparation | p. 238 |
| Nutritional Analysis of Recipes | p. 239 |
| Recipes | p. 241 |
| Beverages | p. 241 |
| Breakfast | p. 250 |
| Quick Breads | p. 265 |
| Spreads and Sandwiches | p. 269 |
| Soups | p. 283 |
| Dressings, Dips, and Sauces | p. 289 |
| Salads | p. 297 |
| Entrees | p. 308 |
| Vegetable Side Dishes | p. 327 |
| Celebrations | p. 331 |
| Desserts | p. 338 |
| Resources | p. 349 |
| Where to Find Information | p. 349 |
| Where to Find Products | p. 358 |
| Making the Most of School and Camp | p. 360 |
| References | p. 363 |
| Index | p. 371 |
| Table of Contents provided by Syndetics. All Rights Reserved. |
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