Nutrition Archives - People's Community Clinic

Important Points About Your Newborn

Family

Postpartum depression or baby blues- It’s normal for you to feel sad, irritable, tearful, overwhelmed, and to have trouble sleeping after having a baby. This usually gets better after a couple of weeks. Talk to your provider about your feelings if you need help with them.

Development

Crying is common in newborns. Your baby may be hungry, have a dirty diaper, or have colic. He may be cold, hot, uncomfortable, afraid, tired, or in pain. It is important to try and help your baby with these feelings. Often they just want to be held. You can calm your baby by stroking his head gently, talking to him, swaddling, or gentle rocking. Sucking on hands or fingers does not necessarily mean your baby is hungry. This is one way that babies can soothe themselves. It’s normal for your baby’s stomach to growl or for her to grunt or tum red when pooping.

It’s normal for your baby’s poop to be yellow. seedy, brown, or green. It’s also normal for your baby to have hiccups or to sneeze.

Health

When to get medical care – Go to the ER immediately if your baby has a temperature that is more than 100.4 Always take your baby’s temperature rectally (in her bottom). Do not give your baby Tylenol before 2 months of age, or Motrin before 6 months of age. You should also get medical care if you notice your baby has any trouble breathing. If you notice changes in your baby like eating less or peeing less, or have any other concern, you should also get medical care. (Newborns have between 6-8 wet diapers a day.) Don’t give your baby pacifiers filled with honey. This kind of pacifier can leak and cause serious illness.

Nutrition

Breastfeeding – Newborns should feed every 2-3 hours. Having trouble with breastfeeding? You can make an appointment with our lactation (breast feeding) counselor at 512-684-1744 or at Mom’s Place 512-719-3010. Mom’s Place can get a free breast pump for you. If you choose to formula feed your baby, always make it with 1 scoop of formula to 2 ounces of water. But, breastfeeding is best for your baby.

Safety

Car seat safety- For newborns, the car seat should always be placed facing the rear, in the back seat. www.seatcheck.org has great information and videos on how to install and to put your baby in a car seat the right way.

Sleep- Your newborn baby may sleep 14-16 hours a day for 3 hours at a time. Always put your baby to sleep on his back. This can help prevent SIDS (Sudden Infant Death Syndrome) or “crib death.” Smoking also increases the risk of SIDS. Also make sure your baby does not have any pillows, blankets or toys in his crib while sleeping. Always put your baby to sleep in the crib, not in the bed with you.

After Hours and Weekends
After 4:00 PM and before 8:00 AM
For medical advice when People’s is closed call After Hours Nurse line at 512-478-4939

Download PDF here.

Important Points About Your 2 Week-Old Baby

Family

Having a new baby can be hard- Talk to your provider if you are feeling like taking care of your baby is really getting you down or if you are worried about depression. (Feeling depressed after giving birth is common and actually has a name – it is called postpartum depression.) Do not shake your baby, no matter how frustrated you feel. It is ok to put your baby down in a safe place, even if she is crying, and step away for about 5-10 minutes.

Development

Crying- It does not always mean your baby is hungry. Don’t let feeding become a pacifier. Each time you nurse your baby, also take time to snuggle with him afterwards, without feeding. This way he does not get into the habit of having to eat every time you hold him.

Hiccups and sneezing- They are normal at this age.

Tummy time- This is important to do with your baby several times a day, supervised. Putting your baby on his tummy helps prevent flat head. It helps your baby’s back and neck muscles to get stronger.

Health

Vitamin D- Make sure you have bought Vitamin D for your baby if you are mostly breastfeeding. This is important for the growth of your baby’s bones.

Fever- A fever of 100.4º or more is an emergency for a baby less than 2 months old. Take your baby to the emergency room. Do not give a baby Tylenol until after she is two months old.

Pooping and peeing- Babies do a lot of grunting and get very red. This does not mean your baby is constipated or in pain. You may also hear tummies growling – this is also normal. Babies usually have 5-6 wet diapers a day. Bowel movements (pooping) can be different depending on feeding. Breastfed infants may go up to 5 days without pooping and bottlefed babies can go up to 3 days. This can be normal as long as the poop is soft.

Nutrition

Feeding- Until your baby is 1 month old, you need to wake her up to feed every 3 hours. Your baby only needs to drink breast milk or formula. She does not need other things to drink or eat until 6 months.

Safety

Hot water heater- Make sure the temperature is turned down to 120 degrees.
Smoke alarm- Check the batteries every 6 months.
Carbon monoxide detector- Get one if you use gas at home.
If your crib is old or an antique- Make sure that it was not painted with lead-based paint
and that the spaces between rails are not more than three fingers wide.
Car safety- The safest place for your baby in the car is in the car seat, facing backward, in the center of the back seat. Never seat a baby in front of an air-bag.

After Hours and Weekends
After 4:00 PM and before 8:00 AM
For medical advice when People’s is closed call After Hours Nurse line at 512-478-4939

Download PDF here.

Important Points About Your 2 Month Old Baby

Family

By this time, you may be thinking about going back to work soon. Make sure you have made plans for childcare. You may also want to discuss decisions about family planning with your provider or if you would like information on birth control options.

Development

Important! Hold, cuddle, talk, sing, and read to your baby. Your baby should be cooing at this age, responding to sound, and lifting her head when lying down. Tummy time will help strengthen your baby’s back and neck muscles and prevent her head from flattening in the back.

Health

Fever- Please call us for any fever higher than 100.4°. After hours, take your baby to the emergency room. After 3 months of age, your baby should be seen if his temperature is 102.2° or higher, or lasts more than 3 to 4 days. A fever helps the body fight infection. You don’t need to give your baby medicine if her fever is less than 102°. But if she seems uncomfortable, you can. Use Tylenol (acetaminophen). Do not use Motrin, ibuprofen, or aspirin. Other “over the counter” medications are not safe and should only be given if your medical provider tells you.

Sleep- Remember, your baby needs to be sleeping in his own crib. By this age he should be waking up less often in the middle of the night. Make nighttime feedings brief and boring, and do not turn on the lights. This way your baby will start to sleep longer periods during the night and do most of his feedings during the day.

Nutrition (Eating)

We encourage you to keep breastfeeding since it still gives benefits to your baby that formula does not. If you are breastfeeding only, keep giving your baby Vitamin D. If you are going back to work, you can store your breast milk. Use the Rule of 3: Breast milk can be kept 3 hours at room temperature, 3 days in the refrigerator, and 3 months in the freezer. Wait until 6 months before introducing other food to your baby to prevent obesity (being overweight) and nitrate poisoning (nitrate is a chemical found in some vegetables and fruits). At 6 months, you can introduce some baby cereal with a spoon.

Safety

Keep putting your baby on his back to sleep to prevent sudden infant death syndrome (SIDS). Your baby may start rolling soon, so never leave him alone on a table or bed or anywhere he can fall. Hot water heaters are usually set at 140 °F and this could burn your baby. Set yours at 120 °F. Keep putting your baby in a rear-facing car seat only. Do not smoke in the house or car if your baby is with you.

After Hours and Weekends
After 4:00 PM and before 8:00 AM
For medical advice when People’s is closed call After Hours Nurse line at 512-478-4939

Download PDF here.

Important Points About Your 4 Month Old Baby

Family

By this time, you may be thinking about going back to work soon. Make sure you have made plans for childcare. Prepare 1-2 weeks before going back to work, you may want to do trial runs of what your mornings will be like when you have to get ready with the baby before dropping her off at the nanny or daycare. This way the transition will be easier. Make sure that you make time for yourself, your partner, and your other children as well. You may also want to talk to your provider about family planning and get information on birth control options.

Development

Your baby should be smiling, laughing, and babbling. He should have good head control. He should begin to roll over and reach for objects. We encourage you to continue tummy time. Infant massage can also help calm and relax your baby when he is fussy. Continue to read to your baby.

Health

Setting up a daily routine for feedings, naps, and bedtime will help make longer sleeping stretches at night. Help your baby learn to put herself to sleep by putting her in her crib when she is drowsy, talking gently, and patting her to sleep. Providing regular structure and routines for your baby will help with her sense of security. The baby should not be sleeping in bed with you. Babies are very active at this age and can easily fall off of the bed.

If your baby is teething, he may be drooling a lot. Let him chew on cold teething rings. Wash your baby’s gums and teeth with a cloth and water twice a day, including once before bedtime. Never let your baby sleep with a bottle. Hold the bottle instead of propping it up and leaving it with the baby. Both of these things increase your baby’s risk of choking and tooth decay.

Nutrition

If your provider agrees, you can begin baby cereal with a spoon. Wait until six months to start other solid foods, beginning with mashed vegetables. Don’t give your baby any cow’s milk, honey, or egg whites until 12 months. If you are breastfeeding only and not using any formula, you will need to change from Vitamin D supplements to Poly-Vi-Sol with Iron.

Safety

Set your hot water heater at 120 °F. Never leave your child unattended in a place where he could fall. Never leave your baby alone in the car, even for a minute! The car seat should still be in the back seat, rear facing. Never place an infant in front of an airbag. Do not use a walker with wheels.

After Hours and Weekends
After 4:00 PM and before 8:00 AM
For medical advice when People’s is closed call After Hours Nurse line at 512-478-4939

Download PDF here.

Important Points about your 6 Month Old Baby

Family

Caring for your baby can require a lot of time. Remember to still make time for your partner, your other children, and to reconnect with friends. Connecting with other moms can serve as a good support system.

Development

You will notice your baby will enjoy face-to-face play. He/She may now sit with support and begin to string sounds together. He/She should be reaching for objects and transferring them between his hands. It is important to play and continue to read daily and engage your baby to help with brain development.

Health

Now that your baby is starting to eat, remember never to share spoons with your infant nor clean his/her pacifier with your mouth. This can increase their risk of getting cavities. Find your baby a dentist and schedule his first dental appointment, even if he doesn’t have teeth. If your baby has teeth, you should brush them twice a day with a toothbrush and children’s fluoride toothpaste in an amount no more than the size of a grain of rice. Never let your baby sleep with or prop a bottle, and start removing night feeds. These may both increase the risk of cavities. You may also introduce a sippy cup now. Seek care with any fever higher than 102.2 °F.

Nutrition

We encourage you to keep breastfeeding your infant. If your baby has good head control you may introduce solids (vegetables first). Introduce a new food item for one week before trying another item to see if your baby has an allergic reaction to the food. Don’t give any cow’s milk or honey until 12 months of age. Do not give your baby juice unless directed by your provider.

Safety

Walkers with wheels are not recommended because of the risk of head injuries and they do not help your baby learn to walk. Some studies suggest walkers may actually delay motor development (crawling/walking). It’s time to childproof your home!

Poison Control: 1 (800) 222-1222. Keep this number in a place where you can easily find it and add it your cell phone contacts. Call this number immediately if your child swallows something he shouldn’t (like detergent or adult medicine).

Never leave dangerous items within the reach of babies (like small objects of plastic bags).

Never leave your child unattended especially on your bed as he is moving more and can fall.

Never leave your child in the car, even for a minute (risk of child death from the heat).

Never leave your child unattended during bath time (risk of burns and drowning).

Set your hot water heater at 120 F to prevent burns.

After Hours and Weekends
After 4:00 PM and before 8:00 AM
For medical advice when People’s is closed call After Hours Nurse line at 512-478-4939

Download PDF here.

Important Information about your 9-10 year old

Family

Show interest in your child and talk to their teacher. Discuss bullying and tell your child to ask for adult help if they encounter a bully. Talk about relationships and expectations. Create a quiet space in your home for them to do homework. Give your child household chores and encourage after-school activities. Allow them personal space and reasonable independence. Trust is important at this age.

Development

Your child may begin to see changes in their body. Answer any questions they may have about puberty or sex. Encourage your child to talk about their thoughts and feelings and teach them about non-violent ways to resolve conflicts. Praise your child for their accomplishments and help build their self-esteem. Teach them the importance of respecting their body as well as the bodies of others.

Health

Hygiene is important at this age. Make sure that your child is showering every day. They need to brush their teeth at least twice a day and floss once a day. Be sure they visit the dentist every 6 months. It is important that your child is active for at least 1 hour a day. Limit screen time to no more than 1 hour a day. Do not allow meals in front of the screen (phone, tablet, TV) and no TV in the bedroom. Help your child develop healthy ways to handle stress.

Eating

Your child should be eating 3 meals and 2-3 healthy snacks a day. Breakfast is the most important meal of the day. Eat together as a family and give your child healthy food options. Offer snacks like fruits, veggies, turkey/cheese roll-up, and plain or vanilla yogurt (avoid snacks like yakult or danonino). Have your child drink water or low-fat milk instead of juice and sports drinks. Limit juice to 4 oz a day and no soda.

Safety

Make sure your child uses safety equipment and a helmet when riding a bike/skateboard. Your child must always wear a seat belt in the back seat of the car. Monitor your child’s TV/computer activities to make sure they are only viewing age-appropriate content. Tell them not to share any personal information online or on social media. Talk to your child about peer pressure. Keep medications locked and out of sight. Talk to your child about the dangers of using alcohol, drugs, and tobacco. Have your child wear sunscreen when playing outside.

Poison Control: 1-800-222-1222

After Hours and Weekends
After 4:00 PM and before 8:00 AM
For medical advice when People’s is closed call After Hours Nurse line at 512-478-4939

Download PDF here.

Eat Right: A guide for good eating for pre-teens

Eat Right to Look and Feel your Best!

A guide for good eating for a pre-teenager 9-12 years

Start your day with breakfast:

Breakfast gives you the energy to think better and do well in school.

Quick and easy breakfast ideas:

Whole-grain muffins

Juice

Breakfast taco

Whole grain waffles with banana slices

Whole-grain cereal with low-fat milk and fresh fruit

Eat a healthy lunch

Eat low-fat foods: A lot of high-fat foods can add too many calories to your diet and may make you overweight.

Too much fat can lead to heart disease and some types of cancer later in life.

Some low-fat lunch ideas:

Sliced turkey, lean roast beef, chicken, or tuna fish sandwiches

Coleslaw, three-bean salad, or carrot and celery sticks

Vegetable or bean soup

Apple or orange

Low-fat yogurt

Eat lots of iron-rich foods every day:

Beef, chicken, fish

Dried beans and peas

Green peas and lima beans

Peanut butter

Greens and spinach

Winter squash

Cereals with iron

Whole grain products

Enriched bread, rice, cereal, and pasta

Tomato juice

Good Sources of Vitamin C:

Oranges

Grapefruit

Cantaloupe

Strawberries

Mango

Papaya

Guava

Kiwi

Red and Green Chiles

Green Pepper

Cabbage

Broccoli

Cauliflower

Tomatoes

Brussels Sprouts

Good Sources of Vitamin A:

Cantaloupe

Apricots

Mango

Papaya

Carrots

Red chiles

Sweet potato

Pumpkin

Winter squash

Spinach

Collard greens

Turnip greens

Broccoli

Tomatoes

What is a good serving size for my plate?

Grains:

1 piece of bread, tortilla, roll, muffin, pancake, biscuit, or waffle

½ cup cooked cereal, rice, or pasta

4 saltine or graham crackers

¾ cup ready-to-eat cereal

Milk and Dairy:

1 cup low-fat milk or yogurt

1 ½ oz low-fat cheese

1 ½ cups low-fat cottage cheese

1 cup low-fat yogurt

1 cup pudding, custard, or flan (made with low-fat milk)

Protein:

2-3 oz. Cooked lean beef, chicken, turkey, fish, or pork

¾ cup dried beans or peas

2 eggs

4 Tbsp. Peanut butter

Fruits and Vegetables:

½ cup cooked or canned fruit or vegetables

1 cup of raw fruit or vegetables

¾ cup fruit or vegetable juice

¼ cup of dried fruit

Suggested Meals for a Day

Breakfast

¾ cup of orange juice

2 slices toast with jelly

¾ cup whole-grain cereal

1 cup low-fat or skim milk

Lunch

1 hamburger with bun, lettuce, and tomatoes

Carrots and celery sticks

1 cup low-fat or skim milk

Supper

1 BBQ chicken leg

½ cup sweet corn

½ cup mashed potatoes

½ cup sliced peaches

1 whole-wheat roll

1 tsp margarine

1 cup low-fat or skim milk

After School Snack

2 fig bar cookies

Muffin

Banana

Crackers with cheese

1 cup low-fat or skim milk

Important information about your 7-8 year old

Family

Ask your child about their school, activities, and about their worries. Tell them to talk to you or an adult if they are being bullied. Make a quiet space for your child to do their homework away from the TV. Maintain family routines, and try visiting parks, museums and libraries regularly. Be sure to spend separate special time with your child if there are other siblings.

Development

Help your child deal with their emotions by modeling good behavior and habits. Discuss rules with your child and talk about consequences. Give your child chores and let them do things for themselves. Watch for body changes in your child and answer any questions they may have about their changing bodies.

Health

Do not allow more than 1 hour of screen time a day. Monitor what they are watching and tell them not to share personal information online. No TV in the bedroom or meals in front of the screen (phone, tablet, TV). Daily exercise is important for your child. Make it a family routine to play outside every day. Your child should brush their teeth twice a day and floss once a day. As your child gets older, they will still need plenty of sleep. They should sleep 9 to 12 hours a night.

Eating

Make sure your child eats 3 meals and 2-3 healthy snacks a day. Teach them to eat when hungry and stop when satisfied. Have snacks ready for your child like fruits, vegetables, turkey/cheese roll-up, and plain or vanilla yogurt (avoid snacks like yakult or danonino). Children need 5 servings of fruits and vegetables a day. Half of every meal should be fruits and vegetables. Limit juice to 4 oz a day and no soda. Make sure your child is eating a healthy breakfast.

Safety

When riding in the car, your child should always be using a booster seat in the backseat. When riding their bike, they must always wear a helmet. Get to know your child’s friends and teach your child about peer pressure. Teach your child about “stranger danger”. Tell them that no adult should ask them to keep secrets and no one should touch/see their private parts. Remove firearms from home or lock the firearm and ammunition in separate locations. Your child should wear sunscreen when outdoors.

Poison Control: 1-800-222-1222

After Hours and Weekends
After 4:00 PM and before 8:00 AM
For medical advice when People’s is closed call After Hours Nurse line at 512-478-4939

Download PDF here.

Important information about your 6 year old

Family

Talk with your child every day about school and encourage them to share their worries. Let them know they can talk to you or an adult if they are being bullied. At this age, your child should have simple chores. Teach your child to help others and discuss rules and consequences with your child.

Development

Teach anger management. This will help your child deal with emotions and prevent aggressive behavior. Some examples are going for a walk, talking, or drawing to calm down. Give your child plenty of affection and read with them every day. Praise your child for good behavior and for doing things on their own. Allow up to 1 hour of screen time a day (phone, tablet, TV). Do not let your child eat in front of the TV or tablet. No TV in the bedroom.

Health

Good hygiene is important. Your child should be washing their hands often after playing outside, using computers/phones, or playing with pets. Children should brush their teeth at least twice a day and floss once a day. Help your child brush their teeth after them. Schedule dentist visits every 6 months. Take your child to the park or have them play outside every day. Make sure your child sleeps 9 to 12 hours every night.

Nutrition

Your child should eat 3 meals and 2-3 healthy snacks a day. Breakfast is the most important meal of the day! Give snacks like fruit, vegetables, turkey/cheese roll-up, and vanilla or plain yogurt (avoid snacks like yakult or danonino). Give your child milk and water instead of juice or sugary sports drinks. Eat together as a family. Children learn by example so remember to eat healthy in front of your child.

Safety

Teach your child to be cautious around cars and never to cross the street alone. Enroll your child in swimming lessons. Have your child wear sunscreen when outside. They should always wear a helmet when riding a bike. Teach your child to be safe around adults. Tell your child that no adult should ask them to keep secrets and no one should see/touch their private parts. Remove firearms from home or lock firearm and ammunition in separate locations. Test smoke detectors monthly, and make sure to replace batteries every year.

Poison Control: 1-800-222-1222

After Hours and Weekends
After 4:00 PM and before 8:00 AM
For medical advice when People’s is closed call After Hours Nurse line at 512-478-4939

Download PDF here.

Healthy Basics: Eating Healthy

Be Smart: How to Eat Healthy

Eat slowly. Chew each bite well.

Turn off the TV when you eat.

Sit down to eat.

When you can, eat with your family.

Eat breakfast, lunch, and dinner every day.

Choose healthy snacks:

Raw vegetables

Piece of fruit

Yogurt

Low-fat cheese

How much food is good for me?

Too little food

Just right

Too much food

Eat Right to be a Healthy Kid of Any Size

Eat all kinds of food each day

Over half your body is made of water!

Choose water instead of soda or juice.

Drink low-fat or skim milk.

Chips and sweets are treats – try not to eat them more than once a day.

Eat lots of fruits and vegetables every day.

Make your plate a rainbow!

Why is it cool and smart to eat healthy foods?

To make your body strong

To help you grow

To let your brain grow

To give you energy to play

To help your body heal

Children of all body sizes can be healthy

Size is not the same as health. Talk to your health care provider about what size is right for you.

Do you know why children are different sizes?

Your size depends on many things:

What you eat and drink.

The kind of work or play you do.

The size of your mother and father.

Making fun of someone’s size is never OK. Healthy children come in all sizes!

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