Hope Charter School
Legacy Charter
High School
NUTRITION GUIDELINES
By:
Suzanne Sandberg, M.S., R.D.,L.D.
TABLE OF CONTENTS
Introduction……………………………………..……………………………..3
Sugar………………………………………….……………………………… 4
Sugar substitutes and artificial sweeteners…..………………………………..5
Artificial colors…………………..……………………………………………6
Artificial flavors……………...... ……………………………………………..6
Helpful nutritional tips…………..…………………………………………….7
Food lists and ideas…………………………….……………………………..8
Lunch and snack ideas………………………………………………………..11
INTRODUCTION
Hope Charter School has been known for our healthy eating requirements for 10 years now, and Legacy Charter High School for 6 years. The main focus for our founding board members was the brain and what would allow it to function optimally. During our first year of operation, the statistics on childhood obesity and Type II diabetes caused us to reaffirm our nutrition and hydration policy, and add fitness and daily exercise to our focus. Consequently, we feel these Nutritional Guidelines are an important part of each student’s well being.
These and our food lists are meant to aid you in making healthy and acceptable lunch and snack choices for your Hope and/or Legacy student. Also, all student activities (on or off campus) that are supervised by, or for which food is provided by, the school will be expected to follow these guidelines. This includes field trips, on-campus fundraisers and on/off-campus dances and parties. When parents participate in student activities such as field trips, they are expected to uphold all school policies including the nutritional guidelines. We also ask that these guidelines be followed for breakfast as studies have shown that a student who eats a Hope/Legacy approved breakfast has a better chance of success in the classroom. Additionally, there are some children whose focus, behavior, attitude, ability to memorize and overall health are greatly affected by the foods they eat. Students who have allergies, Attention Deficit Disorder, Attention Deficit Hyperactivity Disorder, asthma, diabetes or any other health issue should make healthy food choices throughout the evenings and weekends to keep their bodies and brains ready for the weekday class experience.
The lists we have provided are not all inclusive. As new food products become available, use the criteria given to determine acceptability. Otherwise, check with your child’s teacher regarding the product’s acceptability within the food guidelines.
SUGAR
Rule: Use food products with no more than 4 grams of sugar per serving.
1. Table sugar causes a hyper state and affects brain chemistry by raising the level of serotonin. Serotonin causes feelings of drowsiness. Therefore, consumption of simple sugars can cause a hyper state followed by a fatigued state. The consumption of sugar also causes the release of the brain’s natural opiates, endorphins, which also result in a sleepy or fatigued state. Students under the influence of sugar cannot learn as effectively, and can be a disruption to the entire class. By strictly limiting the amount of sugar students consume, classroom behavior improves and learning increases.
2. Sugar in any form is an additive used to improve taste and appearance of certain food products. Food labels contain a nutrition panel that lists the total amount of sugars in a serving. This total amount includes both sugar that occurs naturally and sugar that is added.
3. Usually, but not always, products that contain some form of sugar in the first three ingredients listed will have greater than 4 grams of sugar per serving.
4. You may be confused by products such as milk because they have greater than 4 grams of sugar per serving (milk has about 12 grams sugar per one cup serving), but no types of sugar listed in the ingredient listing. These products are fine because they contain naturally occurring sugars (such as lactose in milk and fructose in fruit).
5. The key is to look at the grams of sugar first and if it is over 4 grams, look in the ingredient listing for any of the forms listed below. If there is no form of sugar listed in the first 3 ingredients, this product is allowed at Hope/Legacy Charter School.
6. There are various forms of sugar or nutritive (caloric) sweeteners added to some foods. If the total grams of sugar exceeds 4 grams, and one or more of the following sweeteners are in the ingredient list, the food is not permitted at Hope/Legacy Charter School:
Brown sugarBrown rice syrup
Cane sugar
Cane juice
Cane syrup
Caramel
Corn sweetener
Corn syrup
Dextrin
Dextrose
Evaporated Cane Sugar
Fructose
Fruit juice concentrate
Galactose
Glucose
Grape sugar
High fructose corn syrup
Honey / Invert sugar
Lactose
Maple syrup
Malt syrup
Maltose
Molasses
Polydextrose
Raw sugar
Sorghum Syrup
Sucrose
Sugar
Sugar alcohols or polyols: sorbitol, maltitol, mannitol, and xylitol
Syrup
Table sugar (sucrose)
Turbinado sugar
White cane sugar (beet sugar)
SUGAR SUBSTITUTES AND ARTIFICIAL SWEETENERS
RULE: Do not use any food products containing artificial sweeteners or sugar substitutes.
1. Artificial sweeteners have the same affect on brain chemistry as table sugar, so they are not permitted at Hope/Legacy Charter School. Like table sugar, artificial sugars cause a hyper state and affect brain chemistry by raising the level of serotonin. Serotonin causes feelings of drowsiness. Therefore, consumption of artificial sugars can cause a hyper state followed by a fatigued state. The consumption of artificial sugars also causes the release of the brain’s natural opiates, endorphins, which also result in a sleepy or fatigued state. Students under the influence of artificial sugars cannot learn as effectively, and can be a disruption to the entire class. By eliminating artificial sugars students consume, classroom behavior improves and learning increases
2. Artificial or nonnutritive sweeteners are a type of additive referred to as intense sweeteners, very low calorie, or alternative sweeteners. Artificial sweeteners include:
Saccharin
Aspartame (known as NutraSweet brand sweetener and found in Equal, etc.)
Acesulfame potassium
Hydrogenated starch hydrolysate (HSH)
Sucralose
Tagatose
Splenda
3. Artificial sweeteners currently used in food products have been approved for use and are considered safe by the FDA (Food and Drug Administration), but are not intended for infants and young children who need calories for rapid growth and activity.
4. Controversy still exists among health professionals regarding the long-term safety of consuming food products containing these artificial sweeteners. You are wise to avoid giving your children foods with artificial sweetener.
5. Stevia is a natural plant-based sweetener that does not contain calories. It is not an artificial sweetener. If it occurs in foods, such as yogurt, it is acceptable. However, do not send it to be used as an additive to your child’s food.
ARTIFICIAL COLORS
RULE: Do not use any food products containing artificial colors.
1. Research has shown that artificial food coloring increases the hyperactive symptoms of students with Attention Deficit Hyperactive Disorder. Some studies have found that children with hyperactivity disorders such as ADHD show significant improvement in behavior when artificial colors are greatly decreased or eliminated from their diet
2. In 1960, a law was passed requiring that food dyes be tested. At that time, nearly 200 colors were used in food. Currently, only 33 color additives have been approved by the FDA and only nine are synthetic and are certified and named by color and number. Avoid the synthetic artificial food colors: Yellow # 5, Yellow # 6, Yellow #10, Red # 2, Red #3, Red # 4, Red #40, Blue # 1, and Blue #2.
3. Yellow # 5 (also called tartrazine) is the only food coloring known to cause an allergic reaction in one to two of every ten thousand people. In susceptible people, Yellow #5 may trigger itching, hives, and nasal congestion.
4. Some health professionals believe that artificial food colors are very dangerous as they are energetic molecules which can interact with and damage DNA. As a result of damaging DNA, the risk of cancer increases, the immune system is injured, and aging is accelerated.
5. Dyes are added to food to help the manufacturer sell the product. Most foods that are colored with unnatural and bright colors (such as green catsup and purple yogurt) contain artificial food colors. Avoid foods with the following ingredients listed on the label: “color added”, “U.S. certified color added”, “artificial color added”, “FD&C Red 3” (or “Yellow 5”, “Red 2”, “Yellow 6”, etc.)
6. Foods may contain natural colors obtained from plants such as annatto, beet juice, chlorella, carotene, tumeric, paprika, tomato puree, spinach puree, etc. These natural colorings are safe and are allowed at Hope/Legacy Charter School.
ARTIFICAL FLAVORS
RULE: Do not use any food products containing artificial flavors.
1. Artificial flavors are also prohibited for many of the same reasons artificial colors are not allowed. Some studies have found that children with hyperactivity disorders such as ADHD show significant improvement in behavior when artificial flavors are greatly decreased or eliminated from their diet.
2. Food flavorings may be natural or synthetic. These flavorings make up approximately 1700 of the FDA approved food additives which include herbs, spices, fruit juices, essential oils, caffeine, and other seasonings. Avoid food products that say “artificial flavors” in the ingredient list.
3. MSG (monosodium glutamate) is a natural flavor enhancer (used to enhance natural flavors already present in food). Some people are sensitive to MSG, yet researchers have not yet found a definite link between MSG and adverse side effects. Foods containing MSG are not permitted at Hope/Legacy Charter School.
HELPFUL NUTRITIONAL TIPS
1. Sulfites are another food additive used primarily as antioxidants to prevent flavor and color changes and to inhibit bacterial growth that may cause an adverse reaction in 5 to 10 percent of the population, especially those with asthma. Although sulfites are permitted at Hope/Legacy Charter School, you may wish to limit your child’s consumption of sulfites.
2. Sulfites my be found in the ingredient list as sodium sulfite, sulfur dioxide, sodium or potassium bisulfite or metabisulfite, and sulfating agent.
3. Some food products that may contain sulfites are dried fruit, avocado dip, instant and frozen potato products, cider, fruit juices, wine vinegar, gelatin, maraschino cherries, lemon juice, salad dressings, dry mix sauces, shrimp, pickled products, and canned or dried soups.
4. Nitrites/Nitrates (used in combination with sodium) are additives used in meat as antimicrobials. In other words, sodium nitrite inhibits bacterial spore growth that causes botulism. Botulism is a food-borne illness that can be deadly. Nitrites also preserve, add flavor, and fix color in some red meat, fish, and poultry products.
5. The problem with nitrites is that they can react with amines (derivatives of ammonia) found in food to create nitrosamines which are known to cause cancer. The FDA requires that manufacturers limit the amount of sodium nitrite used so that nitrosamines do not form in dangerous amounts. Ascorbic acid (vitamin C) and erythorbic acid are often added to food products containing nitrites to inhibit nitrosamine formation. Studies have not yet shown that cancer in humans is caused by eating nitrite-containing foods such as bacon, ham, sausage, and some luncheon meats. Although foods containing nitrates are permitted at Hope/Legacy Charter School, it is wise to limit your child’s intake of these foods.
6. Caffeine is the only drug that is naturally present in some food products such as coffee and tea. It is also used as an additive in some soft drinks, water, and gum. Caffeine is a stimulant and has been found to be mildly addictive. It affects calcium metabolism and can cause sleeping problems. It should be avoided in children as their bodies take much longer than adult bodies to break down the caffeine once ingested. Foods containing caffeine are not permitted at Hope/Legacy Charter School.
7. Olestra is a synthetic fat produced by Proctor & Gamble that is not able to be absorbed by the body. Olestra was produced for the purpose of weight loss and lowering the risk of heart disease. However, it has many adverse side effects, often severe in some people. In addition, it has been found to reduce the absorption of beneficial components in some foods. You should definitely avoid giving your children food products containing Olestra which is basically an indigestible fat. Foods containing Olestra are not permitted at Hope/Legacy Charter School.
8. Water is important for our children. The quantity of water in ounces that your child needs each day is roughly his or her weight in pounds divided by 2. Therefore, if your child weighs 60 pounds, he or she needs 30 ounces or almost 4 cups of water a day (8 ounces per cup). You will be sending a water bottle with your child to school every day. There are many types of water and beverages available. However, plain water (spring or drinking water is fine) is the best and is the type you should send with your child to Hope/Legacy. Be careful of alternative water products. Many have food colors, artificial flavors, sugar, and caffeine added. Alternative water products are not permitted at Hope/Legacy Charter School.
9. Breakfast is important for all of us. “Break” your child’s “fast” with healthy foods that supply carbohydrate, protein, and fat. Children often eat primarily carbohydrate for breakfast (such as waffles with syrup and juice). Carbohydrates are used rapidly and do not keep the child satiated until the next meal and can lead to inattention, behavioral difficulties, and irritation. Some healthy breakfast ideas include high fiber/low sugar cereals with milk (ie. Plain Cheerios and milk), whole wheat bagel spread with peanut butter, pizza, etc. A complete breakfast includes milk and 100% juice (such as orange juice).
10. When you send a food item in your child’s lunch that is unfamiliar or unusual or a new product that you are not sure is allowed at Hope/Legacy Charter School, please send either the food label or a note in your child’s lunchbox that explains the ingredients of the food item. Include the food name, sugar content, and any other comments you would like to make. This will assist the adults who monitor lunch and will also make it easier for your child.
11. Use a thermos to keep warm foods warm or cold foods cold. The staff is not able to microwave food items for the students. Also, there is no refrigerator in which to keep all the student lunches. Rather, use a small freezer pack in you child’s lunch box or freeze one of the food items such as the milk or juice. The frozen item keeps the other items fresh and will thaw by lunch.