Download A peek inside the schoolhouse door…

A peek inside the schoolhouse door…
March 17th, 2017
Dear Mar Vista families,
Hello. I am the school nurse and I’d like to share with you some thoughts on packing a
healthy lunch or snacks for your student if they are eating food from home. Although we
understand that it can be difficult to find the time to cook or prepare balanced meals for your
student(s); I encourage you to take the time to help your student pack a healthy lunch. Please
avoid packaged, processed or sugary foods and beverages when packing their lunch or helping
them to pack their lunch. These foods do not contribute to your child’s health and can be harmful
in the long-run.
High fructose corn syrup, honey, dextrose, powdered sugar and brown sugar are just
some of the sugars added to the foods we consume and most children, including mine, favor
these foods. I get it…they taste good! However, as a result kids in the U.S. consume about three
times more than the recommended daily dose of sugar.
Experts have found children who consume food with added sugars throughout their
childhood have increased risk factors for cardiac disease, obesity and metabolic diseases like
diabetes. Furthermore, studies show that certain added sugars are linked to lower brain function.
These sugars when consumed over time decrease learning ability, memory retention and can
affect behavior by creating a sudden drop in blood sugar. This drop in blood sugar can cause a
person, especially a child, to be tired, irritable and unable to focus…further decreasing their
ability to actively learn and participate while at school.
Taking the time to talk with your child about good foods versus what I call “fun foods”
like chips, soda, sugary sports drinks and sweet treats will help them to better understand what
foods are good to consume on a regular basis vs. what foods should be a treat only to have every
now and then. The time you take in helping your kids understand how to make healthier food
choices will create good dietary habits that they will take into adulthood. Whether your child eats
school lunch or brings lunch from home the following are some great tips from kidshealth.org
that can help you or your child pack a healthy lunch.

Choose fruits and vegetables. Fruits and vegetables are like hitting the jackpot when it
comes to nutrition. They make your plate more colorful and they're packed with vitamins
and fiber. It's a good idea to eat at least five servings of fruits and vegetables every day,
so try to fit in one or two at lunch. A serving isn't a lot. A serving of carrots is ½ cup or
about 6 baby carrots. A fruit serving could be one medium orange.

Understand fat facts. Kids need some fat in their diets to stay healthy — it also helps keep
you feeling full — but you don't want to eat too much of it. Fat is found in butter, oils,
cheese, nuts, and meats.

Let whole grains reign. "Grains" include breads, cereals, rice, and pasta. But as we learn
more about good nutrition, it's clear that whole grains are better than refined grains.
What's the difference? Brown rice is a whole grain, but white rice is not. Likewise,
whole-wheat bread contains whole grains, whereas regular white bread does not.

Avoid juice drinks and sodas. It's not just about what you eat — drinks count, too! Milk
has been a favorite lunchtime drink for a long time. If you don't like milk, choose water.

Balance your lunch. When people talk about balanced meals, they mean meals that
include a mix of food groups: some grains, some fruits, some vegetables, some meat or
protein foods, and some dairy foods such as milk and cheese.
Please know everyone at Mar Vista cares about your child and wants them to be all they
can be. Please give them the right food to help them do this and if you have any questions
or would like more information on nutrition for your child don’t hesitate to call or email
me.
Thank you,
Stacy Harris, RN, MPH