Doctors Corner

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 Balance Moderation

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 your growing body needs daily. The more colors and textures in your meals, the better range of nutrients you’ll get.

Balance means eating the right amounts of foods from all levels of the Food Pyramid each day.

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’s why there is a children’s menu at restaurants — so you don’t get stuck with an adult-sized meal!

The right amount of servings from each of the food groups depends on your age, sex, body size and activity level.

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 ½ cups

1 cup =
1 small apple or ½ large apple
1 large banana
about 8 large strawberries
about 32 grapes
1 cup fruit pieces
1 cup of 100% fruit juice
½ 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 ½ 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
½ cup cooked rice, pasta or cooked cereal
1 slice of bread
¼ 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 are 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
¼ cup cooked beans (black beans, kidney beans, white beans, etc.)
½ 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 ½ oz natural cheese
2 oz processed cheese
⅓ cup shredded cheese
2 cups cottage cheese
1 ½ 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 –
½ cup of regular ice cream
12 oz fruit drink or soda
1 ½ 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.
• Evaluate furniture your child is using. Desk should be at elbow height when sitting upright.
• When standing, knees should be straight but not locked. When sitting, knees at 90° and feet flat on the floor.
• Ensure school bag does not hang more than 4 inches below waist.
• Use both shoulder straps on the bag pack.
• If child uses a computer, adjust screen to eye level.
• Encourage breaks every 20 minutes of TV or sitting.

I hope you find this helpful.
Regards,
Dr. Huma

Healthy Swimming Habits

Dear Parents,

Our staff vigilantly educates students about appropriate and safe swimming habits; however, please also discuss the following with your child:

• Shower before and after swimming
• Wash hands after using the bathroom
• Do not wait until the last minute to go to the bathroom
• Avoid swallowing pool water
• Avoid swimming with fresh cuts or wounds
• Avoid swimming if there’s a skin, eye, or 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 and the best prevention is hand-washing, because the virus that causes it is transmitted by dirty hands. Encourage children not to share food or utensils and ensure hydration if affected.

Thank you,
Dr. Faeza Javed
Campus Doctor

Medication at School

Dear Parents,

Please note the school policy if your child needs medicine during school hours:

• A written application before 9 AM with medicine name, dose, and duration, signed by parent/guardian.
• Medicine must be provided with the application.
• Only Brufen, Calpol, and Panadol given without a doctor’s prescription.
• No injectable medication will be administered.
• No verbal instructions accepted.

Medication is given only when urgent and necessary.
Thank you,
Dr. Faeza Javed
Campus Doctor

Eye Infections

Dear Parents,

Some children have complained of itchy or watery eyes. Please consult an ophthalmologist to confirm the cause and share a doctor’s note with the Campus Doctor. Ensure treatment is started and handwashing is frequent to prevent spread.

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 in full swing, many students are coming to the School Clinic with headache, cough, fatigue, and fever. The flu is a viral infection that spreads by coughing and sneezing. Here are some helpful tips:

• Encourage rest and adequate sleep.
• Ensure healthy eating – no junk food.
• Drink water frequently.
• Give paracetamol (Panadol/Tylenol) for fever – never aspirin.
• Use cough syrup if needed (consult doctor).
• Wash hands regularly with antibacterial soap.

Your family doctor may advise further. I hope these tips help your child. For queries, contact the School Clinic.

Regards,
Dr. Faeza Javed