Everyday Use of Soy

One of the hottest food and nutrition issues right now is nutrition for kids. It's so hot in fact, that when the National Restaurant Association released their Chef's Survey: What's Hot for 2009, two of the top ten items on the list were about kids' dishes. Nutritionally balanced children's dishes and fruit/vegetable children's side items placed fourth and sixth, respectively, out of 210 trendy items. Over 1600 chefs across the US were polled for this annual survey and healthful eating was definitely a priority, because nutrition/health as a culinary theme ranked eleventh.

Soyfoods are one of many solutions for balanced children's dishes, veggie side items and a healthier culinary theme in foodservice. Chefs can offer more edamame side dishes on the menu at family-friendly restaurants. Schools can continue to offer soymilk and soynut butter as choices. And at home, parents can include more nutrient-rich soyfoods for breakfast, lunch, dinner and snacks. The goal for parents, grandparents, uncles, aunts and caretakers should be more than just encouraging healthy eating, though. It should be helping children develop healthy habits with food that will last a lifetime. This alphabet soup list contains practically every component needed to grow and nurture a healthier future generation.

A = Attitude & All Foods Fit
We need to teach children to have a healthy attitude toward food, which means treating food not just as fuel for the body and a way to prevent sickness, but as an enjoyable, pleasurable part of life filled with delicious flavors. The main focus should be on nutrient-rich foods, those foods providing substantial amounts of vitamins, minerals and nutrients for their calories. With a healthy food attitude, all foods fit, so fun foods (cake, cookies, soy dairy-free ice cream bars) are perfectly okay in moderate portions. Treats are enjoyed "in addition to" nutrient-rich foods, not "instead of." This is the concept of balance. Nutrient-rich foods include whole grains, fruits, vegetables, dairy foods, soyfoods and lean proteins. www.nutrientrichfoods.org

B = Beans & Breakfast.
Dried, canned or frozen beans are filled with fiber, protein and numerous disease-fighting nutrients. Serve Cuban-style black soybeans with brown rice, add kidney beans and yellow soybeans in chili and burritos and toss edamame in stir-fries. Soybeans actually contain more protein than other beans and this protein may help reduce breast cancer, prostate cancer and heart disease risk. Find great soybean recipes at www.soyconnection.com. Breakfast is critical to peak performance at school. Scientific studies continue to indicate that breakfast eaters are more alert, better able to concentrate, solve problems more easily and have better muscle coordination. Making breakfast a priority will set the stage for lifelong weight maintenance, because kids who eat breakfast are less likely to be overweight. Soy at breakfast is fast, easy and kid-friendly: vanilla soymilk over soy cluster cereal, soy cheddar cheese slice on a toasted whole grain bagel or a soy waffle with strawberries.

C = Carbohydrates
More of the nutrient-rich kind. All carbohydrates provide energy, but the nutrient-rich ones - milk, fruit, vegetables, soybeans, other legumes and whole grains - also contain vitamins, minerals and other nutrients. Simple carbohydrates like sugar and honey just contain calories. But since "all foods fit," they're fine in small portions.

D = Dairy & Milk Products
Calcium-fortified soymilk, soy yogurt and soy cheese alternatives are all part of this protein and calcium-rich, bone-building group. Dairy products are also a good source of potassium and research continues to support potassium's role in reducing the risk of high blood pressure. Fruits and vegetables, including yellow, black and green soybeans, are also good sources of potassium. Family-friendly dairy recipes and snack ideas are at www.3aday.org.

E = Eggs
Ongoing research has vindicated eggs from past misconceptions, so adding nutrient and protein-rich eggs to every child's eating plan provides numerous health benefits. Egg nutrients play a role in weight management, muscle strength, brain function and eye health. Some of the latest research shows that eggs eaten at breakfast with other lean protein, like Canadian bacon, can increase feelings of fullness and possibly help with weight loss efforts. Other lean protein breakfast meats to pair with eggs include soy sausage patties and links and soy bacon.

F = Fiber
Fruits, vegetables, soybeans and many soyfoods, nuts, seeds and whole grains are good sources of insoluble fiber, which promotes a healthy digestive system and helps with weight loss and maintenance. Apples, peas, barley and oats contain the other type of fiber, soluble, that can help lower cholesterol and reduce heart disease risk. For kids one to three years old, the Institute of Medicine advises 19 grams total fiber a day and 25 grams for kids ages four to eight. Everyone else needs at least 25 grams daily.

G = Good Fats
Vegetable oils like soybean, canola and olive contain better-for-you polyunsaturated and monounsaturated fats that contribute to heart health. Most soyfoods made with soy ingredients such as textured soy protein, whole soybeans, soybean flour and soy protein isolate, contain very little saturated fat, the type that increases risk of heart disease. If kids are eating mostly nutrient-rich foods and very few purchased snack foods like cookies and cakes, they'll keep harmful trans fats to a minimum as well.

H = Hydration
Kids are more vulnerable to dehydration that adults, so it's good to know that all beverages hydrate, not just water. So milk, soymilk, chocolate soymilk, soft drinks, soy smoothies, juice, sports drinks, water, flavored water, coffee and tea all count toward total hydration needs. Beverage calories can add up quickly, so teach kids to balance beverage choices wisely. Kids will love using the Hydration Calculator at the Institute of Medicine/National Academy of Sciences to determine their daily hydration needs. www.beverageinstitute.org

I = Immune Boosting Nutrients
Eating to boost immunity is exactly like eating nutrient-rich: fruits, vegetables, whole grains, low-fat dairy foods and lean proteins. These foods contain powerful antioxidants and nutrients to keep kids healthy and strong and possibly help ward off colds and flu. While there are dozens of nutrients providing immune-boosting properties, some of the best include dark green leafy vegetables like kale, spinach and collard greens and bright orange sweet potatoes and carrots for antioxidant Vitamin A, nuts, seeds, soynuts, and healthy oils like soybean for Vitamin E, lean pork and beef for zinc and orange juice and many other fruits and vegetables for Vitamin C.

J = Juice
Two types of juice are nutrient-rich beverages for kids, 100% fruit juice and 100% vegetable juice. Juice counts as a fruit or vegetable serving, too. Kids shouldn't "drink" all their fruits and vegetables servings every day, though, because most juices don't contain the fiber found in the whole fruit or vegetable.

K = Kid-Sized Portions
Small children feel overwhelmed with too much food, so dish up age-appropriate servings and let them ask for more if they're still hungry. Teach older kids to be conscious of recommended portion sizes as a way to balance calories. A fun exercise for kids: have them pour their usual amount of cereal in a bowl, measure it and then compare that amount to the recommended serving size on the cereal box Nutrition Facts label.

L = Lean Protein Sources
Protein provides the building blocks of every cell and is necessary for proper growth. Keep kids' hearts healthy by emphasizing lean sources of protein. Six cuts of pork are lean (less than 10 grams total fat and 4.5 gram saturated fat in a cooked 3-ounce serving; 29 beef cuts qualify. Many types of fish, poultry and soy meat alternatives such as soy burgers and soy hot dogs are also lean. Eggs, fattier fish, nuts and seeds are also nutrient-rich protein options. Beans and legumes, including all soybean varieties, are the only food to be part of two groups, the protein and vegetable groups. Find nutrient-rich recipes for all protein sources at: www.theotherwhitemeat.com, www.incredibleegg.org, www.eatchicken.com, www.beefitswhatsfordinner.com, www.aboutseafood.com, www.soybean.org and www.soyconnection.com.

M = MyPyramid
It's one of the most valuable family-friendly healthy eating resources online today. Kids can create their customized eating plan at www.MyPyramid.gov based on age, gender and activity level. There's a MyPyramid for Preschoolers (ages 2 to 5), MyPyramid for Kids (ages 6 to 11) and the standard MyPyramid for everyone else. Parents will love the portion size information and tips for eating more nutrient-rich foods.

N= Nuts & Seeds
All nuts and seeds contain heart-healthy fats, fiber, protein and numerous vitamins and minerals to keep kids healthy and boost immunity. Roasted soynuts - plain, salted, barbecue, wasabi and other flavors - fit right in this category. Make a quick trail mix with whole grain cereal squares, soynuts, chocolate covered soynuts, raisins and dried cranberries. Nut butters, like peanut, almond and soynut butter, are equally rich in nutrients. Many children with peanut allergies can tolerate soynut butter and soynuts.

O = Omega-3's & Fish
Even the American Heart Association says we need to eat more fish; they recommend at least six ounces cooked seafood every week. Fish contains essential omega-3 fatty acids, a healthy fat scientifically proven to lower triglyceride and cholesterol levels and reduce risk of heart disease and stroke. Omega-3's provide more than just protection for your heart, though. They may help reduce the incidence of depression, reduce the risk of Alzheimer's disease and reduce cognitive function as you age. Soybeans, many soyfoods, walnuts and flaxseed contain a type of omega-3 fats as well. Farm-raised fish, which is often fed soy meal, is just as nutrient-rich as wild caught fish and may have lower mercury levels. Get more fish and health information at www.aboutseafood.com.

P = Plenty of Phytonutrients
Kids will get lots of these disease-fighting, immune-boosting compounds if they eat plenty of plant foods. Phytonutrients, also called phytochemicals, are found only in fruits, vegetables including soybeans, grains and nuts. These naturally-occurring compounds have been found to help curb cancer, protect the heart, reduce inflammation and boost immunity. Soybeans contain a group of antioxidant phytochemicals called isoflavones; genistein and daidzein.

Q = Quality Kitchen Time
Let kids make a mess in the kitchen. Children that help with family cooking end up eating more healthfully. Plus, they'll be more apt to taste tofu and soymilk smoothies if they helped with the preparation. Get started with kid-friendly cooking resources like www.pork4kids.com, www.mealsmatter.org and www.fruitsandveggiesmorematters.org.

R = Role Model Parents
Too bad "R" is the 18th letter of the alphabet, because Parents being Good Role Models is probably the #1 component for kids eating healthier. Children and teens "do what we do," so parents need to seriously assess their own eating and mealtime behavior. What food messages are you sending to your kids? Ask yourself: do I serve and eat lots of fruits, veggies, whole grains, lean proteins and low fat dairy foods? Do I love to try new foods and flavors? Do I get daily exercise? Do I make mealtimes a priority? Be a positive role model for healthier eating.

S = Smart Snacks
Snacks provide necessary calories for growing kids and nutrient-rich choices provide essential vitamins, minerals and phytochemicals along with those calories. Kid-friendly, nutrient-rich soyfood snacks include chocolate soy pudding, soynut butter, strawberry soymilk, soy cheese pizza, soy chicken-style nuggets, nacho cheese flavored soy crisps, apple cinnamon soy crisps and soy cheese slices. Older kids might also enjoy dark chocolate covered soynuts, wasabi soynuts and roasted edamame.

T = Time Together for Family Meals
Research continues to show that families who eat together are healthier. Family meals are positively associated with improving dietary quality (more fruits and vegetables), preventing obesity, enhancing language and academic performance, improving social skills and reducing risk-taking behaviors such as drugs and alcohol. Make it a priority to eat one meal together every day if possible. Meal planning help, printable placemats, games and conversation starters are at www.togetherfordinner.com and www.family-mealtimes.org.

U = Unlimited Curiosity
Help children develop an insatiable curiosity about new foods so they'll always be receptive to new flavors and tastes. Introduce new fruits like Asian pears and starfruit, vegetables like edamame and jicama, and whole grains like whole wheat orzo and couscous.

V = Variety
Kids will get all the vitamins and minerals they need, along with the right balance of carbohydrate, protein and fat if they eat a wide variety of foods. The best thing a parent can do is constantly introduce a wide variety of fruits, vegetables, whole grains, soyfoods, low fat dairy and lean protein.

W = Whole Grains
More is better when it comes to whole grains. At least half your grains every day should be whole because they are nutritionally superior to refined grains. Whole grains contain all three parts of the seed or kernel - bran, germ and endosperm - so they contain all the natural protein, fiber, vitamins and minerals; refining removes many of these components. Magnesium, one of the minerals abundant in whole grains, plays a significant role in bone, brain and heart health. Introduce whole grains at a young age so kids can keep their heart, digestive and immune system healthier and possibly reduce cancer risk. There's a whole grain version of every kid-friendly grain food today: brown rice, whole wheat flour tortillas, whole wheat macaroni, whole grain pizza crusts and whole wheat crackers. Find more whole grain foods and recipes at www.wholegrainscouncil.org.

X = eXercise
Physical activity. Play. Sports. Call it whatever you want, but the bottom line is our kids need to move more every day. Regular exercise and eating a nutrient-rich diet go hand in hand. That's why MyPyramid shows the stick person climbing the stairs. Family fitness ideas: walk the dog, play catch in the backyard, swim laps, jump rope, take a bike ride or play a game of Wii bowling or tennis.

Y = Yogurt
Dairy yogurt and soy-based yogurt contain live active cultures. These cultures are "good bacteria" that promote a healthier digestive system and help boost immunity. Beverages and foods with good bacteria are known as probiotics and are safe for children of all ages. Yogurt typically has one or two bacteria, but a cultured milk product called kefir contains far more. Kefir is like drinkable yogurt and is available in dairy or soy-based versions.

Z = Zest for Flavor
Help kids discover the wonders of cooking with spices and herbs that boost flavor in dishes without adding calories, fat or sodium. Spices and herbs are naturally fat and sodium free and many also contain phytochemicals to keep our hearts healthy and boost immunity. In fact, these seven spices contain significant sources of disease-fighting antioxidants: cinnamon, ginger, rosemary, thyme, oregano, yellow curry and red peppers. Kim Galeaz, a Registered and Certified Dietitian based in Indianapolis, IN and Jacksonville, FL, is a culinary-nutrition consultant, writer and spokesperson. She has worked with food and beverage companies, restaurants, supermarkets and agriculture organizations for over 20 years and has created hundreds of recipes, including many with soyfoods.