SNACKTIME: What Do the New Dietary Guidelines Mean for Your Family?

Earlier this month, the United States government released new Dietary Guidelines for Americans ages two and older. Issued every five years by the US Department of Agriculture and Department of Health and Human Services, the 2015–2020 Dietary Guidelines are designed to foster a healthier diet, promote health, prevent chronic disease, and help Americans maintain a healthy weight.

Notable changes to the new guidelines include less emphasis on specific nutrients and more emphasis on overall eating patterns. For example, what you eat over time influences risk for certain diseases, such as obesity, heart disease, high blood pressure, and type 2 diabetes. In general, plant-based, unprocessed foods help reduce risk.

The new guidelines recognize that American do not receive enough calcium, vitamin D, fiber, and potassium. Therefore, emphasis is now placed on the following foods to meet nutrition gaps. A healthy diet includes:

• A variety of vegetables: dark green, red and orange, legumes (beans and peas), etc.
• Fruits: especially whole fruit
• Grains: at least half of which are whole grain
• Fat-free or low-fat dairy: milk, yogurt, cheese, and/or fortified soy beverages
• A variety of protein foods: seafood, lean meats and poultry, eggs, legumes (beans and peas), soy products, and nuts and seeds
• Oils: those from plants such as olive and peanut oil, as well as oils naturally present in nuts, seeds, seafood, olives, and avocados.

 The 2015 Dietary Guidelines recommends Americans limit thier sodium intake and the amount of sugary foods and beverages consumed:

• Adults and children ages fourteen years and over should limit sodium to less than 2,300 mg per day, and children younger than fourteen years should consume even less. Salty chips and canned soups are often high in sodium.

• Limit added sugars to no more than 10 percent of daily caloric needs. Americans consume 22 to 30 teaspoons of added sugar daily, half of which come from soda, juices, and other sugary drinks. High sugar intake has been linked to everything from dental cavities to obesity to type 2 diabetes, to heart disease. Daily added sugar intake should be under 200 calories per day, or 12 teaspoons of sugar. For children, who may only need 1,200 to 1,400 calories per day — it's even less.

Use the Nutrition Facts label to check for sodium and added sugars to make informed food choices. A healthy eating pattern is adaptable to a person’s taste preferences, traditions, culture, and budget.

Submitted by Leslie K. Kay-Getzinger, Regional Dietitian for Nutrition Management Services

Image by Health.gov

FRIDAY FOLDER: January 22

Weekly Highlights:

 

 

 

 

 

Contributed by Rebecca Stokes, Fairmont Private Schools

ARTS & CRAFTS: DIY Paper Spinner

Materials:

Cardboard

White Paper

Colored Markers or Crayons

Cotton string or twine

Scissors

Glue stick

1. Save and print the blank circle template, then decorate the circles with colorful designs.
   
2. Cut out the circles and use one to trace a circle onto the cardboard.
3. Cut out the cardboard circle and attach the two paper circles on either side of the cardboard circle using the glue stick.
4. Punch two small holes in the center of the circle.
5. Thread a 28 inch piece of string through both holes and knot at the ends.
   

   
6. With the circle in the middle, and with the end loops of the string in both hands, use a forward swinging motion to twist the circle around the string. Then slowly pull, as the spinner hums and spins!

Watch a spinner in action:

Contributed by Rebecca Stokes, Fairmont Private Schools

Images, Video & Craft Instructions by A Girl and A Glue Gun

FRIDAY FOLDER: January 15

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Contributed by Rebecca Stokes, Fairmont Private Schools

EVENTFUL: Transitioning from Junior High to High School

High school is an important time in a young person’s educational and social growth. Choosing a high school can be a daunting task, but it doesn’t have to be. Fairmont Private Schools has taken the liberty of compiling an evaluation checklist for families looking for the best private school.

After curating a list of schools that interest you and your junior high student, set-up an appointment with a school's’ admissions director. An in-person meeting not only provides you with a friendly face to answer your questions, but also gives you and your student an opportunity to peruse the campus. Take in the physical attributes of campus, as well as the overall atmosphere. Be on the lookout for modern technologies included in classrooms, current and well-maintained textbooks, and that classrooms are welcoming and organized. Also, make sure that the facilities on campus are safe and sufficient for your student’s needs and interests.

While on campus or while researching a particular school, take some time to investigate the type of learning community. Are teachers well-qualified and engaging with students in the classroom? Were the administrators welcoming and knowledgeable during your campus visit? Did the students seem well-mannered and enthusiastic? Observe carefully the people associated with the school while touring, as well as any background information found on the school’s website or social media platforms. This will help you and your student determine whether a school’s social and learning environment is right for your incoming freshman.

One of the most important factors when choosing a high school is the quality of the education offered. Investigate and compare the rigor of curriculums and specialty or advanced courses offered. Does the school offer classes for college credit? Do they offer enough Advanced Placement courses for your student? Encourage your student to look over the course catalogue to see which school offers the most interesting electives and programs (e.g. foreign language, art, computer science, etc.). Decide on the importance of technology in the classroom and determine which schools are the most tech-savvy. Another large question to ask while talking with an admissions director is what percentage of graduates are accepted to the top 100 colleges and universities?

Extracurricular experiences help students grow and discover specific interests or talents. Compare and contrast extracurricular opportunities between schools. Determine your student’s social priorities (e.g. does he or she care most about athletics? Is he or she very service-oriented or interested in student government?, etc.) and let them see what most excites them.     

Remember to ask lots of questions when visiting a new school, and encourage your junior high student to do the same! But to take the guesswork out of searching for a premier southern California private high school, schedule a tour or attend an upcoming Open House event at Fairmont Preparatory Academy!

Contributed by Rebecca Stokes, Fairmont Private Schools

CHALK TALK: What is “Coding” and is it Important?

 Computer code is the language of the 21st Century. It has invaded and transformed our lives in a multitude of ways, from communications and banking, to transportation, and even eating. Yes, microwaves are computers, too! An invisible language of streaming code surrounds us everyday, making our lives easier and more efficient. Simply put, code are literal instructions for any device with a computer. Thus, coding is simply telling the computer, step-by-step, exactly what you want it to do.

The importance of computer science and people who can read and write computer code grows everyday as technology changes and new ideas emerge. Many computer programmers liken the skill of coding to a language that everyone should be fluent in. Much like verbal and written communication, it is now pertinent that people familiarize themselves with the language of the computers that share in our daily lives. While code is complex, Tamara Hudgins, executive director of Girlstart, states that “[l]earning to code is not hard. Can you write a sentence? It’s essentially the same. You learned a linguistic convention just as every user of a language does.”

So, is it important for my child to learn about coding? Absolutely. The International Business Times suggests that “coders [are] the architects and builders of the digital age.” The IBT also estimates that in nine years there will be an estimated 1.4 million computer science jobs, but only 400,000 qualified college graduates to fill the positions. With the projected increase of computer-based jobs, children learning to code while in school are getting a jumpstart on building skills for technology fields. However, coding teaches more than just a computer’s language. The purpose behind coding is to solve a problem and create an easier way for a task to be accomplished, placing great emphasis on critical thinking and problem solving. Two skills that are important to learn no matter what field a student chooses to focus on in the future.

Young adults with skills in coding and computer programming are already in high demand and the need will only increase as we further our use of computers in daily life. Peak your child’s interest with these great coding resources, tutorials, and online games!

Code

Tynker

Code Academy

Khan Academy

Scratch

Cargo-Bot

Daisy the Dinosaur

Contributed by Rebecca Stokes, Fairmont Private Schools

FRIDAY FOLDER: January 1

Weekly Highlights:

Contributed by Rebecca Stokes, Fairmont Private Schools