Table of Contents
Acknowledgements xii
Foreword xiii
Introduction 1
Chapter 1 Perils of the Western Diet 3
What we can learn from some of our furry friends 6
The story of the people of Hunza 7
Chapter 2 So Just What is a Healthy Diet? 10
The importance of fruits and vegetables 14
Daily eating plan for children - key points 14
Chapter 3 Keeping Them Sweet! 17
Why are our children eating more junk foods? 19
Sugar's affect on the health of our children 19
Obesity and other illnesses associated with sugar consumption 20
A word about high fructose corn syrup 23
Nature knows best 24
Satisfying your child's energy demands 25
What about fruit consumption? 27
Fruit and dental care 27
Chapter 4 Adding In-salt to Injury 29
How much salt should our children consume? 29
Food labels 31
Tips for cutting down your child's salt consumption 31
Chapter 5 A Fat Lot of Good 33
Types of fat - dispelling the confusion 33
What you need to know about the main types of fat 35
Omega 3 and Omega 6 fatty acids - why all the fuss? 36
Getting the balance right 37
How much fat should our children eat? 38
Making the changes 39
Foods that supply Omega 3 fats 39
A special word about chia seeds 39
Foods that supply Omega 6 fats 40
Supplements for kids 41
Fat facts - your easy reference guide 42
Chapter 6 Label Alert! 45
Guidelines for selecting healthy foods 46
The cosmetic ingredients minefield 50
Chapter 7 Allergic Kids 52
What is an allergy? 52
The mechanism behind allergies and intolerances 52
What to do if you suspect your child has a food intolerance 55
Leaky gut syndrome 56
How to reduce your child's allergic potential 57
Strengthening your child's immune system 64
Probiotics 64
Becoming allergy free 65
Immune boosting supplements 65
What about severe allergies 67
FAQ's on the subject of allergies and food intolerance 67
Chapter 8 No Kidding the Kids! 72
The benefits of hindsight 74
Chapter 9 Organic Food 76
What if you can't afford to buy organic? 78
Organic box schemes 80
What about growing your own? 81
Sprouting 81
How to grow sprouts 82
Wild harvest 83
Chapter 10 Healthy Meal Ideas 85
Salads 85
Cooked meals 92
Healthy fast food meals for busy parents 102
Healthy snacks 104
Healthy desserts 106
Healthy breakfasts 109
Packed lunches 110
Striking a good balance 113
Chapter 11 Veggie Kids 114
Acid/alkaline balance 118
Vegan diets 121
What about vitamin B12? 122
What about vitamin D? 123
Sunshine and vitamin D 123
Symptoms of vitamin D deficiency 124
Recommended dosage 124
Chapter 12 The Real Food Experience 127
Parent power! 128
Chapter 13 Super Plants 130
Echinacea 130
Spirulina 131
Garlic 131
Peppermint 132
Aloe Vera 133
Apple cider vinegar 134
Chapter 14 Juicy Kids! 136
What is juicing? 137
Choosing your juicer 138
What about cost? 140
Juicy recipes for kids 140
Smoothies 150
Chapter 15 Pollution Protection for Kids 154
How organically-grown unprocessed foods help to protect children from the effects of chemicals 156
Heavy metal protection plan 156
Water - making the right choice 162
Electromagnetic fields 163
Radiation 171
The radiation protection plan 175
Free radicals 178
Nature's defenders - the antioxidants 179
How antioxidant levels of natural foods are measured 181
Is dark chocolate healthy? 183
Key antioxidants for children 183
What are the best vitamin formulas for my child? 184
The value of exercise for pollution protection 185
What does exercise do for our children? 186
How much exercise? 188
Recommended exercises 188
The key components of the pollution protection programme 189
Conclusion 190
Useful Information 191
