Healthy Diet
Dear Parents,
Here is a note to encourage you to plan a healthier diet for your child.
I hope you will find it helpful.
3 basic rules for a healthy diet:
|
 |
Variety means that you must include many different foods from each level of the Food Pyramid because no single food can supply all of the nutrients that your growing body needs on a daily basis. This can help to expand your food choices. It is best to eat foods of all colors. The more colors and textures in your daily meals, the better range of nutrients you’ll get.
Balance means that you must eat the right amounts of foods from all levels of the Food Pyramid each day. This way you will get all the calories and nutrients you need for proper growth and development.
Moderation means that you are careful not to eat too much of any one type of food.
| The size of each serving depends on your size. That is why there is a children’s menu at restaurants, so you don’t get stuck with an adult sized meal! |  |
The right amounts of servings from each of the food groups depends on your age, sex, body size and activity level.
| Preschool children | Most children and Teenage girls | Teenage boys | |
| Bread, Cereal, Rice, Pasta | 6 servings | 9 servings | 11 servings |
| Fruits | 2 servings | 3 servings | 4 servings |
| Vegetables | 3 servings | 4 servings | 5 servings |
| Milk, Yogurt, Cheese | 2-3 servings | 2-3 servings | 2-3 servings |
| Meats, Fish | 5 ounces | 6 ounces | 7 ounces |
The recommended daily amounts from each food group are given as a range and can be used with children ages 2-5. If your child is closer to 5, larger, or more active, use the higher end of the range. Younger, smaller and less active kids can use the lower end of the range.
Fruits
Fresh, frozen, canned and dried fruit are all good choices. Fruit juice counts, too, but use only occasionally to meet your preschooler’s fruit quota. Fruit juice doesn’t have as many of the goodies as whole fruit.
Recommended Daily Amount for Preschoolers: 1 – 1 1/2 cups
1 cup =
1 small apple or 1/2 large apple
1 large banana
about 8 large strawberries
about 32 grapes
1 cup fruit pieces
1 cup of 100% fruit juice
1/2 cup dried fruit
Vegetables
Choose from a variety of vegetables and include dark green, orange, starchy and other vegetables. Fresh, frozen, canned and dried vegetables are good choices. Beans and peas can be used toward the vegetable recommendation as well.
Recommended Daily Amount for Preschoolers: 1 – 1 1/2 cups
1 cup =
1 cup raw or cooked vegetable pieces such as broccoli, carrots, corn, potatoes and spinach
2 cups of raw leafy vegetables such as raw lettuce and spinach
1 cup cooked beans, whole or mashed, such as black beans, soybeans, kidney beans, split peas, etc.
1 large tomato
2 medium carrots
Grains
At least half of all grains should be whole grains – whole wheat breads, oatmeal, whole cornmeal, brown rice. Refined grains lose some nutrient value during processing so replace the white bread, white rice, and white flour with whole-grain versions when possible.
Recommended Daily Amount for Preschoolers: 3-5 oz equivalents
1 oz =
1 cup ready-to-eat cereal
1/2 cup cooked rice, pasta or cooked cereal
1 slice of bread
1/4 of a fresh bagel from a bagel store
5 whole wheat crackers
7 square or round crackers
1 pancake
Meat and Beans
Choose lean meats such as chicken, fish, and lower fat cuts of beef and other meats. There a great alternatives to meat as well. Choose beans, peas, eggs, nuts and seeds to meet the same nutrient requirements as meat.
Recommended Daily Amount for Preschoolers: 2-4 oz
1 oz =
1 oz of lean meat, poultry or fish
1 egg
1 Tbsp peanut butter
1/4 cup cooked beans (black beans, kidney beans, white beans, etc)
1/2 oz nuts or seeds
2 Tbsp hummus
Milk
Milk and products made from milk such as yogurt and cheese. Choose low-fat or non-fat options when possible. Limit the sweetened milk products such as some yogurts, yogurt smoothies, and flavored milk to keep added sugars low.
Recommended Daily Amount for Preschoolers: 2 cups
1 cup =
1 cup milk
1 regular container yogurt (8 fl oz)
1 1/2 oz natural cheese
2 oz processed cheese
1/3 cup shredded cheese
2 cups cottage cheese
1 1/2 cups ice cream
Oils
Oils can be used in cooking foods or from other sources such as margarine spreads, mayonnaise, and some salad dressings.
Allowance: 3-5 teaspoons per day
Discretionary Calories
If your preschooler has met the daily food recommendations using low-fat and low-added sugar options, then there are “extra” calories left for foods for pure enjoyment. Discretionary calories can be used to eat a few higher-calorie foods within the food groups such as regular cheese, sausage, sweetened cereals, and sweetened yogurt or ice cream. Or you can use these calories for the occasional empty calorie treat such as candy, fruit punch or soda.
Allowance: About 170 calories per day
170 calories is about –
1/2 cup of regular ice cream
12 oz fruit drink or soda
1 1/2 servings of fruit snacks
I hope you find this information useful and it helps you in planning more healthy and nutritious meals for your child.
For further queries contact the school clinic.
Regards,
Dr. Sadia Malik
On-Campus Doctor
Lahore Preschool / LEARNING ALLIANCE
MAINTAINING A GOOD POSTURE
Dear Parents,
Asalamoalaikum,
Encouraging your child to maintain a good posture can be a challenge but it pays big dividends. Good posture can not only help your child appear more confident, comfortable, and alert but can also prevent fatigue and abnormal growth. We all as parents know about this but sometimes a reminder is helpful.
Nagging your child to stand or sit up is generally ineffective. Using techniques that engage your child is a better option.
- Model proper posture
- Make sure that paper or copy he is writing on is perfectly straight, centered, and directly in front of him. This technique alone can help correct postural problems.
- Evaluate furniture your child is using. Your child’s desk should be at his/her elbow when he is sitting upright.
- When standing knees should be straight but not locked. When sitting ensure their knees are at a 90 degree angle and feet are flat on the floor.
- Make sure school bag does not hang more than 4 inches lower than child’s waist as this can cause the weight to be carried by the child’s back instead of the shoulders.
- Teach your child to wear both shoulder straps of the bag pack as wearing just one strap causes weight to be shifted to one side and may lead to muscle problems in neck and back.
- If the child uses a computer, then show him how to adjust screen to be at the eye level.
- Explain to your child that he /she should not sit for long periods of time watching TV. Ideally, they should walk around after every 20 minutes. Remind them to take frequent breaks for physical activity.
I hope you find this is helpful.
Regards,
Dr. Huma
HEALTHY SWIMMING HABITS
Dear Parents,
Our staff vigilantly educates students about appropriate and safe swimming habits; however, it is advisable that you also discuss the following with your child:
- Shower before and after swimming
- Wash hands with soap after using the bathroom
- Do not wait until the last minute to go to the bathroom
- Avoid swallowing pool water
- Avoid swimming if there’s a fresh cut/scrape/abrasion/wound on body
- Avoid swimming if there’s skin infection
- Avoid swimming if there’s eye infection
- Avoid swimming if there’s ear infection
- Do not swim if feeling ill (fever, flu, nausea/vomiting, diarrhea)
Thank you,
Dr. Faeza Javed
GASTROENTERITIS
Dear Parents,
Students are coming in with common complaints of stomach ache, nausea, vomiting, and diarrhea. Gastroenteritis is on the rise these days and the best prevention is washing hands, because the virus that causes gastroenteritis is transmitted by dirty hands.
Please also encourage your children not to share food, drink, and eating utensils with other students. This is also a common mode of transmission of viral gastroenteritis.
If your child has gastroenteritis, ensure that he/she drinks plenty of fluids to avoid dehydration.
Thank you,
Dr. Faeza Javed
Campus Doctor
MEDICATION AT SCHOOL
Dear Parents,
It has been noticed recently that parents are verbally instructing teachers and co-teachers that their child is not feeling well and therefore should be given medicine from the School Clinic.
Please note the following school policy if your child is unwell and a dosage of his/her medication has to be given during school hours by the Campus Doctor:-
- A written application should be sent to the school before 9:00 AM, which should clearly state the name and dose of the medicine and duration of medication (i.e. how many days this medicine is to be given during school hours). This application should be signed by the parent/guardian.
- The medication should be provided by the parents/guardian along with the application before 9:00 AM.
- Medication other than Brufen, Calpol, and Panadol will not be given without a doctor’s prescription.
- The Campus Doctor will not administer injectable medication to your child.
- No child will be given medication on parent’s verbal instructions.
Unnecessary medication will not be given to any student by the Campus Doctor. Please keep in mind that medication is only provided to the student by the Campus Doctor if the situation is urgent and absolutely necessary.
Please keep a vigilant eye on your child when at home to ensure he/she is not self-medicating. Always consult your family doctor before giving any medicine.
Thank you,
Dr. Faeza Javed
Campus Doctor
EYE INFECTIONS
Dear Parents,
The LPS and LA is taking extra measures to ensure the health of your child. Some children have been complaining of itchy and burning eyes and at times have presented with watery discharge. It is advised that your ophthalmologist confirms definitively whether the underlying cause is a viral or bacterial infection resulting in conjunctivitis or simply dust irritating the eyes (allergic conjunctivitis); therefore we’re advising all parents to consult with their ophthalmologists for the final diagnosis and immediately sharing this information and sending a copy of the doctor’s note to the Campus Doctor. Please ensure treatment is promptly started and vigilantly followed if the ophthalmologist prescribes medication.
Please encourage your child to wash their hands often with a good antibacterial soap. Prevention is the best way to limit the spread of conjunctivitis.
Thank you,
Dr. Faeza Javed
Campus Doctor
TIPS TO MANAGE VIRAL INFECTIONS
Dear Parents,
I’m the new On-Campus School Doctor, Dr. Faeza Javed.
With the winter season still in full swing, many students are coming to the School Clinic with common complaints of headache, cough, general aches and pains, fatigue, sore throat, and fever.
The flu, which is a viral infection, is going around and is easily passed from person to person by respiratory droplets—coughing, sneezing, and runny noses.
Here are some helpful tips to help your child feel more comfortable:-
Encouraging rest. When he/she comes back from school encourage them to take a nap or ensure that bed time isn’t late.
Eating properly. Many students are skipping breakfast and/or not eating lunch. Encourage your child to eat properly [refer to the “Healthy Diet” guideline by Dr. Sadia Malik], and discourage them from eating junk food.
Drink water frequently to stay hydrated.
Give paracetamol/acetaminophen (Panadol/Tylenol) for fever and pain.
NEVER give aspirin. This can cause a serious reaction with the flu.
Cough syrups are helpful, especially for excessive/severe coughing. There are several good cough syrups in the market; your family doctor can guide you.
It is not necessary to give antibiotics, unless a complication develops and a bacterial infection occurs. Your family doctor can best guide you if such a situation arises. Please do not give antibiotics on your own, always consult your family doctor first.
Washing hands with good antibacterial soap is an excellent preventive measure.
Your family doctor may have other suggestions, so please consult accordingly.
I hope these quick tips will help you and your child.
For further queries you are welcome to contact the School Clinic.
Regards,
Dr. Faeza Javed
