Go'in Crazy Over Nuts

There is a lot more to nuts than a cure for a snack attack or something to add flavor and texture deserts. Nuts are a relatively good source of plant protein, so they are included in the meat, poultry, fish, egg, and legume section of the food guide pyramid. One third cup of nuts is considered a replacement for one ounce of meat as far as protein content. Nuts are also fairly good sources of potassium, iron and vitamin E. Many other vitamins and minerals are also present in nuts. Almonds have more calcium and higher amounts of other nutrients than most types of nuts. Nuts are relatively high in fat, but the good news is that most nuts do not contain high levels of saturated fat that is most damaging as far as heart and cardiovascular disease. However, a total fat intake is still a consideration for these diseases as well as some types of cancer. Macadamia nuts are highest in calories and fat. Pecans are higher in fat and lower in protein than most nuts. Coconuts have primarily saturated fat.

Nuts are high in calories at about 290 calories per one third cup, with most of the calories coming from fat. Commercially roasted nuts are fried in additional fat that is frequently saturated coconut oil. This of course adds calories and saturated fat. Defatted peanuts are roasted under pressure in safflower or sunflower oil; this process actually pulls 60-80% of the original fat from the peanuts. Dry roasted nuts are not cooked in oil, but like regular roasted nuts they may be high in added salt and /or have sweeteners, starch, MSG, or preservatives added. Shelled nuts keep better if they have been roasted or toasted. The taste of nuts to be eaten plain or used in cooking is improved by roasting, toasting or blanching. Raw nuts keep best in the shell, but that does not make them as convenient for cooking.

When purchasing nuts in the shell, choose nuts that feel heavy, have undamaged shells, and do not rattle when shook. Nuts can be stored in a cool, dry cabinet for four to six months, if they are in the shell and unopened. Bulk shelled nuts should be plump and uniform in size; avoid limp, rubbery, musty or rancid smelling kernels. If they are shelled, and in a sealed package they have a shelf life of three months. Look for the freshness date on the jar or package. After opening the package of nuts, it is best to refrigerate or freeze them if they will not be used within two weeks. Nuts can be frozen in a moisture proof, air tight container for nine to 12 months if they are unsalted, and six to eight months if they are salted. Peanut butter keeps for six to nine months in the cupboard if it is unopened. Opened containers of commercial peanut butter will retain the quality for two to three months. For longer storage or natural peanut butter, refrigeration is suggested.

Americans are most familiar with the peanut, which is actually a legume. The Wellness Encyclopedia of Food and Nutrition by UC Berkeley reports that Americans eat an average of twelve pounds of peanuts a year with half of that going into peanut butter. That averages out to more than three and a half pounds of peanut butter per person each year. Peanuts are high in protein, and moderate in fat content when compared to nuts. In addition to the traditional ways that peanuts are used in American, in some countries they are served like legumes or made into flour.

Cashews are sold shelled because they are related to poison ivy, and they must be shelled carefully to avoid getting their oil on the nut meats. The difficulty of shelling nuts is widely varied. Black walnuts are among the most difficult to shell. When putting nuts into recipes, dredging in flour first will help to keep them from sinking to the bottom of the batter or dough. Over chopping of nuts in a food processor or blender could lead to a nut paste.

Like many foods, nuts have a place in a healthy diet when balanced with other nutritious foods. Nuts can add interest and nutrients to main dishes, stir fry, salads, deserts, trail mixes, hot cereal, in waffles or pancakes, and breads, so enjoy them in moderation.

For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.

University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.

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The Versatility of Rice

September is National Rice Month, so it is a good time to focus on this versatile grain. Rice is suitable for breakfast, lunch, or dinner as the entree, side dish, or as a desert. Rice is a staple in the diet of two thirds of the world's population, and is the basis for many of the cultural foods that are popular in the U.S. Rice has relatively high quality protein when compared with other grains, and has no gluten, so it is non-allergenic. It is economical, nutritious, and can be prepared in many ways.

Rice can be prepared on the stove, in the conventional oven, in a rice cooker, or in the microwave oven. The following guidelines for cooking rice are provided by the USA Rice Federation:

Cooking Times

With the white rice, the hulls and the bran portion have been milled away. When the bran portion is removed there is a loss of fiber, vitamin E, phosphorus, and calcium. The longer the grain of the white rice, the fluffier the cooked product. Short grains will cling together after cooking. Most of the white rice sold in the U.S. is enriched with iron and B vitamins. The enriched rice should not be rinsed before it is cooked, because the powdery substance on the rice is the nutrients that have been sprayed on, and will cook into the rice kernels when the cooking water is absorbed.

The brown rice has the hulls, but not the bran portion of the rice removed. The bran gives the rice a slightly chewy texture and nutty flavor, and contains fiber, vitamins, and minerals.

Parboiled rice has been through a steam pressure process that makes the grains firmer and more fluffy and separate.

Rice is naturally fat, cholesterol, and sodium free. It is a good source of complex carbohydrates, and has approximately 100 calories per ½ cup cooked rice. You can get a versatile, nutritious food for a few calories, if an excess of sugar or fat is not added.

For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.

University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.

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Biotechnology Affects on Food Consumers

For many years food producers have been practicing bioengineering in an imprecise manner. This has been done by grafting plants, cross pollination, using seeds from plants that have superior qualities, and selective breeding of animals. With these procedures, it takes many trials and many generations to breed in positive qualities and breed out negative qualities. Along with improvement in one area could come negative characteristics from another.

With new technology choosing positive characteristics, while alleviating negative characteristic is possible without the old hit and miss procedure that took up to twelve years. According to The American Dietetic Associations's Complete Food and Nutrition Guide, "biotechnology refers to using living organisms-plants, animals, and bacteria -to develop new products, not just for food, but also for medical treatment, waste management, and alternate fuels, among others." Specific genes from a living organism that provide positive characteristics can be identified and moved from one plant or animal to another. The American Dietetic Association lists some of the potential benefits of biotechnology:

Disease Resistance in crops can be developed, so fewer chemicals will be needed to produce food more efficiently.

Weather Resistance to help protect crops against frost, heavy rains, drought, or heat will help extend the growing season so more foods will be available.

Higher Quality produce that will retain its freshness longer.

Nutrition Advantages such as increased protein, vitamins, minerals, carotenes, antioxidants, or less fat and saturated fat can be bred into the plant or animal.

New Food Varieties can be created by cross-breeding current varieties.

Many familiar foods have been developed through bioengineering, such as many tomato or peach varieties. Broccoflower and today's nectarines are products of cross-breeding. Many common foods have utilized biotechnology, but there are some products that may be available in the near future according to the American Dietetic Association:

low caffeine coffee beans

freeze resistant tomatoes

potato chips and french fries made from higher starch potatoes that absorb less fat

vegetable and fruits with higher levels of vitamin C and E and beta carotene

rice, corn, soybeans, and vegetables with higher quality protein and more amino acids

insect resistant fruits and vegetables that require less pesticides to grow them

vegetable oils that are lower in saturated fats

drought resistant corn for growing in regions with extreme heat and drought

The U.S. Food and Drug Administration is charged with seeing that the altered foods are safe. Things that are considered when the altered food is evaluated by the FDA include the assurance that the food is not toxic, the nutrients traditionally associated with the food have not been diminished or their absorption affected, or new sources of potential allergies have not been added by altering the food. When proteins are added to bioengineered foods, the manufacturers must prove to the FDA that the proteins are not from a source that is associated with allergic reactions, and are not likely to cause allergic reactions. Foods that have significantly altered by genetic engineering must be tested extensively and must be labeled. Biotechnology will hopefully provide the means to produce additional wholesome, nutritious food to meet the growing needs of the world.

For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.

University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.

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Meals for the Downsized Family

When the size of a family is reduced for any reason, there are many adjustments to be made. Just one of the adjustments necessary is the change in food preparation. The North Dakota State University Extension provides some useful information on "Cooking Solo" on their website. Since the fall is a time when many college students leave for their own apartments, and parents have fewer mouths to feed, this might be a good time to consider some options to downsizing the meals and still maintain variety.

Leftovers are great for a meal or two, but it gets tiring beyond that. It may become necessary to cut a recipe, or divide the food made by a recipe for later use by freezing before or after cooking. Some times it is possible to line smaller pans with foil and bake individual casseroles or meat dishes to freeze and use later. After the food is frozen, the foil liner and food can be removed and placed in a sealed container. The food can be placed back in the original container before reheating. If the food is to be reheated in the microwave remove the foil, and do not cook in metal containers. If the recipe has been divided into smaller portions for cooking and freezing, it may take less time to cook, so check cakes, casseroles and meatloaf for doneness 10 minutes before the suggested cooking time is up. You may want to cut the recipe if it is not something that can be frozen. Use smaller casseroles or pans to cook smaller portions. Unless a favorite recipe is involved, look for recipes that would be easy to divide. If the recipe is to be cut in half, and it requires three eggs, use two eggs and cut the liquid in the recipe by two tablespoons. The amount of seasoning may not be correct when the recipe is changed, so add the seasoning slowly to taste. As you adjust the recipe, take notes for future use.

When there are leftovers, try using them creatively. Below are some suggestions given by the North Dakota State University Extension on using leftovers:

Fruit

Canned or fresh can be added to salads, pureed and used as pancake sauce or on toast, or placed on top of roasted chicken.

Fruit juice can be frozen in ice cube trays and used for flavoring and chilling fruit drinks.

Canned or fresh fruit can be added to muffins, quick bread or pancake batter.

Vegetables

Cooked vegetables can be used in an omelette, in a casserole, in soups, or marinated in Italian dressing for a quick cold salad.

Chopped raw onions, celery or green peppers can be frozen in freezer bags or containers for use in soups, stews, or casseroles.

Breads and Cereals

Make crumbs for topping or breading for chicken or fish.

Use for French toast.

Make Melba toast -- remove crust, roll thinly and bake at 350 F until crisp.

Add cooked macaroni to a casserole or soup, or use cold in salads.

Stir-fry cooked rice with chopped vegetables, add leftover meat or poultry at the last minute and serve with low sodium soy sauce.

Add cooked rice to puddings or casseroles.

Convenience foods can be another way to prepare easy meals. By adding fresh chopped vegetables to spaghetti sauce, pizza, rice, soup, a baked potato, or even as a side dish with a frozen dinner the convenience food will have more flavor and nutritional value. Cooking for one or two people may not seem as important as cooking for many people, but it is important, and can be viewed as a creative challenge. For more information visit the North Dakota State University website at http://www.ext.nodak.edu/expubs/yf/foods/he516w.htm.

For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.

University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.

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Mind Over Heat for Exercise

The heat and humidity at this time of year in Southeast Missouri are enough to drag anyone down here. If you have trouble getting yourself to exercise, it is even more difficult when the heat index is overwhelming. Early in the day or later in the evening when it is not so hot is the best times to exercise outdoors if you are not doing water exercises. Wear light weight, loose fitting clothes, and drink plenty of liquids, especially water. If you become dizzy or start to feel muscle cramps stop.

Before you start any exercise regimen, be sure it is suited to your fitness level. If you have a chronic disease, it is always best to consult your physician. The results will not be immediate, but the pain can be if you do not start slowly and give your body a chance to get used to the new activity. Your body will send signals if you are overdoing it. If you are breathing so hard that you cannot talk, slow down or rest awhile. Some things that are often not considered when planning an exercise routine are it has to be enjoyable, fit into your lifestyle, and be somewhat flexible or it will probably fall by the wayside. Becoming more physically active can mean simply avoiding some of the laborsaving conveniences around the house, and doing the chores the old fashioned labor intensive way and walking more.

The Summer 1998 issue of the American Institute for Cancer Research Newsletter gives ten good reasons to be physically active.

1. Regular physical activity reduces the risk of some types of cancer such as colon, and possibly breast, and lung.

2. Exercise helps to fight excess adult weight gain which increases the chances for endometrial, kidney, breast, colon, and gallbladder cancer. Excess weight is also a risk factor for diabetes, hypertension, and heart disease. Increase in muscle mass will result in an increased metabolic rate that helps to prevent weight gain.

3. Aerobic exercise strengthens the heart and blood vessels as well as increasing the beneficial type of cholesterol while lowering the triglyceride levels.

4. Brain chemicals that are released during exercise reduce feelings of anxiety, depression, mental stress, and possibly even pain. After several weeks of regular exercise the results are greater, and feelings of happiness and well-being are experienced by many people as the result of physical activity. Exercise can actually increase energy levels.

5. Physical activity can be a preventative as well as reduce high blood pressure.

6. Regular moderate activity can aid the immune system in fighting colds, viruses, and infections.

7. Physical activity encourages the body to use it's own insulin more effectively thus reducing the chances of developing or help control Type ll Diabetes.

8. Weight bearing exercise aids in the prevention of osteoporosis, is important for keeping joints strong and flexible, and promotes flexibility and balance.

9. Regular physical activity boosts self-esteem when the person looks and feels better and is doing something so beneficial to health.

10. Physical activity is fun when you find the one that suits you, so keep trying a variety of activities till you find one or more that is enjoyable.

Getting started in increasing physical activity can be more fun when you include family and/or friends in your activities. Sometimes when you are tempted to revert back to the sedentary habits, it takes a buddy to get you up and moving. Give physical activity a chance, you'll be glad that you did! 

For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.

University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.

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For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.

University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.

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It's Time to Fire Up the Grill

When the temperatures soar, enthusiasm for food or food preparation frequently drops. It's a good time to add variety to meals and not add heat to the house by using the grill. The grill can be a lowfat way to prepare meat, poultry, and fish as well as many side dishes. Even the garlic bread can be heated on the grill in foil over indirect heat.

The grill should be cleaned before each use. After lighting the fire, give the coals time to reach the glowing, ash-covered stage before beginning the food preparation. For a gas or electric grill allow the grill to preheat five to ten minutes before adding the food. Cooking with a cover allows more even heat distribution. Using tongs instead of a fork prevents the loss of juices from the meats.

The American Dietetic Association suggests starting with lowfat meats to provide a healthy calorie wise main course. Trimming the fat from meats, and removing the skin from poultry can have substantial fat calorie savings, and prevent flare-ups and profuse smoke caused by excess fat dripping. Marinate meat, poultry, and fish in the refrigerator by using herbs and spices mixed with lemon juice or vinegar. If the piece of meat, poultry, or fish is not too large, it can be placed four to six inches above the hot coals or heat source. To cook larger pieces of meat, fish, or poultry, place the coals around the edges of the grill unit, and place the food in the center to receive indirect heat. Avoid charring the food by watching it closely and turning it frequently. Overcooked food will become dry and tough, so use a meat thermometer if possible to cook only as long as necessary. Moving the pieces of food around on the grill will help to make sure that they are cooked more uniformly, since there may be spots that are hotter.

Grilling is not just for the main course-try preparing some of the side dishes on the grill also. Potatoes can be washed and wrapped in foil and placed on the grill for about an hour. Potatoes should receive indirect heat, and don't forget to turn them. Corn on the cob can also be wrapped in foil and placed on the grill for 10 to 20 minutes. Corn can also be cooked in the husks on the grill. To do this pull the husk back and remove the silks, then replace the husk and tie in place, soak for 30 minutes in water, and grill for 20 to 25 minutes. Acorn squash can be grilled by cutting in half, removing the seeds, piercing a few times with a fork, putting a pat of butter and a tablespoon of brown sugar into the center, wrapping in foil, and cooking with indirect heat for approximately an hour. Onions and green peppers are also delicious cooked in foil with a little oil, either alone or with meats or sliced potatoes. Cubed eggplant, mushrooms, cherry tomatoes, and cubed squash can be threaded onto a skewer, basted with seasoned butter or oil and grilled for 10 to 20 minutes.

Apples can be cored, seasoned with brown sugar, butter, and cinnamon, wrapped in foil, and cooked about 25 minutes. Peaches and pears can also be seasoned with sugar, butter, or other seasonings, wrapped in foil and cooked about 15 minutes. Even bananas can be cooked in foil for about 10 minutes. Don't forget to turn the fruit packets and vegetables to prevent burning.

Some food safety reminders involve not contaminating cooked meats with juices from raw meats. If the basting brush has been in contact with partially cooked meats, and placed back in the marinade or sauce, bring the marinade or sauce to a boil before serving it with the meal. Never put cooked meat back on the plate that has held raw meat without thoroughly washing the plate with soap and plenty of HOT water after the raw meat was removed. Partially cooked meat should be placed on the grill immediately. Holding partially cooked meat increases the chances of bacterial growth.

Enjoy the opportunity to add variety to family meals with grilling. Adding herbs and other seasonings can be used to create exciting flavors in the grilled foods.

For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.

University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.

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Safety in the Food Supply

The Food and Drug Administration (FDA), and the U.S. Department of Agriculture (USDA) are responsible for keeping our food supply safe. It is a job that takes the cooperation of food growers, suppliers, manufacturers, and consumers to be effective. The FDA is in charge of food quality and processing, including approval of the use of food additives and colors, except for meat and poultry which is handled by the USDA. As you read the ingredient list, do you ever wonder about the function of those foreign sounding substances?

Most Americans are aware of the use of additives to improve or maintain nutritional value of food. By enriching grain products, several deficiency diseases were virtually eliminated in the United States. The addition of vitamin D to milk has almost eliminated rickets, a deficiency disease characterized by soft bones. Most people view the nutritive additives in a positive manner, but are suspicious of other additives. The International Food Information Council Foundation gives the following explanation for some common additives.

Some additives are used to give or maintain consistency in foods. You will find these in items such as flour, baked goods, cake mixes, breakfast cereals, pasta, salad dressings, margarine, ice cream, milk, process cheese, coconut, salt, gelatin deserts, and chocolate. Some common additives used for this purpose are: alginates, lecithin, mono-& diglycerides, methyl cellulose, carrageenan, glycerine, pectin, guar gum, and sodium aluminosilite.

Another use for additives is to maintain palatability and wholesomeness. The types of additives are used in bread, cheese, crackers, frozen and dried fruit, margarine, lard, potato chips, cake mixes, and meat. The ingredient list on the label may contain propionic acid and its salts, Ascorbic Acid (vitamin C), Butylated Hydroxyanisole (BHA), Butylated Hydroxytoluene (BHT), Benzoates, sodium nitrite, Citric Acid (vitamin C) erythorbates.

Additives may also be used to produce a light texture and control the acidity or alkalinity of a product. Foods that may contain these kinds of additives are cakes, cookies, quick breads, crackers, butter and soft drinks. Common additives used for this purpose are: yeast, sodium bicarbonate, citric acid, fumaric acid, phosphoric acid, lactic acid, and tartrates.

Imparting color and/or enhancing flavor are also functions of some additives. These may be used in many products including spice cake, gingerbread, soft drinks, yogurt, soup, cheeses, confections, baked goods, jam, and gum. Examples of additives that fit into this category are cloves, ginger, fructose, Aspertame, Saccharin, FD&C Red No. 40, Monosodium Glutamate, caramel, Annatto, and tumeric.

There are also unintentional or indirect food additives that are incorporated into the food in small amounts during packaging, storage, or handling. There are toxic environmental contaminants that occur in nature or chemical wastes that may come into contact with the foods. Hopefully these will be detected during inspections, and the food will be removed from the food supply. Skinning, trimming, other processing, and cooking decrease some environmental contaminants found in animal tissue and in plant foods.

Many people fear the residue from pesticides and animal drugs. The FDA, USDA, and EPA are all responsible for determining that any residue left in the food is at a sufficiently low level that it will not cause problems in humans. Thoroughly cleaning produce in cool water, using a vegetable brush if possible, and discarding the outer leaves will eliminate most of the residues on produce.

Microbial contaminants are the bacteria and virus’ that come into contact with the food. Discarding moldy foods, thoroughly cooking foods from animal sources, and handling and storing the foods properly should control or prevent this type of contamination.

Intentional food additives have provided Americans with the opportunity to enjoy foods that might otherwise not be available, higher quality foods, and enriched foods. Even with the beneficial properties of food additives there are some people that have reactions to these additives, so they need to read labels and ask questions in restaurants to avoid products containing the offending additive.

For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.

University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.

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The Amazing Onion

 Onions are members of the lily family and are one of the world’s oldest cultivated vegetables. The onion is such a common vegetable these days, ranking sixth among the world’s vegetable crops, that it is hard to imagine that in the past it was regarded as extremely valuable. If you were to receive an onion as a wedding gift or as payment of a debt, most people would be wondering what message the giver was trying to convey. According to the National Onion Association, in the Middle Ages onions were so highly prized that they were used as gifts and to pay rent. The oath of office was given in Ancient Egypt with the right hand on an onion which they believed to be a symbol of eternity. Even the domes on Byzantine architecture were supposedly inspired by the onion.

There are two types of onions: spring/summer and storage onions. Both types of onions come in red, white, and yellow varieties. The spring/summer onion has a thin light colored skin and is sweeter and milder than the storage onion. These are grown in warm weather states from fall to spring and shipped at harvest. The season for these onions goes from April to August. This type includes the Vidalia, Maui Sweets, Walla Walla, Texas Spring Sweets, and others. These onions are mild enough to be eaten raw because they have a higher water and sugar content. Spring/summer onions should be stored in the refrigerator, and be handled carefully since they bruise easily. They keep for one to three weeks. If the onions have begun to sprout, they have been kept too long.

The storage type of onion has a stronger flavor and less water than the spring/summer onion. Storage onions have darker skin that is multilayered. The season for storage onions goes from August through March. Storage types of onions keep best in a cool, dark, dry, well-ventilated place. With these conditions they will maintain their quality for four to five weeks.

An onion with a short tight neck and dry, papery skin is the best choice. The flavor or texture of an onion cannot be judged by color. It should be heavy for its size and have little or no scent. Onions with a strong odor indicate internal bruising. Avoid soft and blemished onions, or ones that have black mold or green spots on them. If a dish is to be cooked an extended time, the storage type onion will retain its flavor better and becomes sweeter when cooked. The onion slices can be made milder by soaking in milk, or poring boiling water over them. The slices can then be freshened by putting in an ice water bath. Onions that are cooked on high heat will become bitter.

If you wish to cry less when cutting onions refrigerate them for 30 minutes before beginning, and leave the root end intact to avoid the release of the sulphur compounds. Rubbing hands or pots with lemon juice or salt will aid in removing the onion smell. To freshen breath after eating onion, eat parsley.

In the past many medicinal properties have been attributed to the onion. The Grecian athletes thought that onions gave them a competitive edge and Gladiators rubbed them on their bodies to firm their muscles. They have been used to cure headaches, hair loss, and snakebite. Today the onion is being studied because it contains a powerful antioxidant that MAY have some healthful benefits. According to the National Onion Association, the antioxidant (Quercitin) is being studied as a possible preventive in the formation of cancer cells and blood clot, allergic and inflammatory responses, and infections. These are ongoing studies, and the results have not been proven. Like many fruits and vegetables, onions may provide health benefits that are not totally understood at this time. Onions are not high in nutrients, but they add flavor with few calories.

For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.

University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.

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Should Children Become Strict Vegetarians?

With the release of the seventh Edition of Dr. Benjamin Spock’s "Baby and Child Care," an old controversy has been renewed. This book, which was released in May after Dr. Spock’s death, advocates no meat in the child’s diet, and no dairy products after the age of two years. Dr. Spock feels that all the nutrients needed can be gotten from plant foods. The rationale for turning to the all-plant food (vegan) vegetarian diet is the prevention of chronic diseases such as heart disease and cancer. A vegan diet is lower in saturated fats and would not add any cholesterol to the diet. Since the child care book by Dr. Spock has influenced many people, pediatric experts are concerned about the nutrition advice in this book.

In the American Dietetic Association’s Complete Food & Nutrition Guide, the subject is addressed in this way: "Like all children and teens, they (vegetarians) need enough food variety and energy, or calories, for growth, energy, and health. Chosen carefully a vegetarian eating style can fuel their rapid growth and provide for their relatively high nutrient needs." The American Dietetic Association (ADA) goes on to address other concerns about a strict vegetarian diet for children voiced by some of the other health specialists.

The vegetarian diet is high in fiber since it is based on plant foods. A high fiber diet gives the feeling of fullness, so a child may feel full before consuming enough calories to meet the energy and nutrient demands for growth. The ADA explains the consequences of an inadequate energy intake in this way: "Their bodies use protein from food for energy, not for growing new body cells. An energy deficiency can retard their growth and impair brain function"

A Lacto-ovo-vegetarian consumes eggs and dairy products making it easier to get all the nutrients necessary for growth and development. A concern for the vegetarian that does not consume any animal products is getting certain nutrients. Supplementation will be necessary for vitamin B12 in a vegan diet, since vitamin B12 is only found in foods from animal sources. The other nutrients that will be challenging for the vegan child are calcium, iron, zinc, and vitamin D. These nutrients are available in the all-plant diets, however, these nutrients are not as available for absorption by the body due to interference by other substances found in plants. Without dairy products in the dietary intake, fortified foods such as soy products or orange juice may be necessary to meet the calcium needs of growing youngsters.

In the June 20, 1998 issue of the New York Times, Dr. Michael Georgiess, professor of Pediatrics and child development at the University of Minnesota, was quoted as saying, "Raising children on an all-plant diet can be done, but it would be like climbing Mount Everest. It would take an incredible amount of planning and balancing of nutrients." Dr. Georgiess wrote the vegetarian section of the American Academy of Pediatrics nutrition handbook. He is also quoted as saying that a strictly vegetarian diet, "involves very significant risks. It would probably provide only about 60 percent of a small child’s calorie needs and maybe the same proportion of protein and would require supplementation with vitamin D, calcium, iron, and zinc."

As a parent, another consideration is the willingness of the child to consume the correct foods to provide the essential nutrient necessary to thrive on this type of diet. Spinach and broccoli contain calcium and iron, but will a child accept these foods on a frequent basis. Beans are a good source of protein and iron, but again will children consume beans on a regular basis. It takes planning and creativity to provide a vegan diet that will meet a child’s needs. Dr. Johanna Dwyer, nutrition expert at Tufts-New England Medical Center in Boston that studies the affects of vegetarian diets on children said it is possible to meet the nutrient needs of a child on the vegan vegetarian diet, but "most people would need a lot of help to do it."

For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.

University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.

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