Top fruit salads and baked potatoes with low-fat, plain yogurt. They have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories.Įat a variety of foods from the protein food group each week, such as seafood, beans, peas and nuts as well as lean meats, poultry, and eggs.Īdd beans or peas to salads (kidney or chickpeas), soups (split peas or lentils), and side dishes (pinto or baked beans), or serve as a main dish.īuy fruits that are dried, frozen, and canned (in water or 100% juice), as well as fresh fruits.Ĭheck the ingredients list on product labels for the words “whole” or “whole grain” before the grain ingredient name. Substitute whole-grain choices for refined-grain breads, bagels, rolls, breakfast cereals, crackers, rice, and pasta.Ĭhoose skim (fat-free) or 1% (low-fat) milk. At breakfast, top your cereal with bananas or strawberries add blueberries to pancakes. Use fruits as snacks, salads, and desserts. Iron-fortified infant formula is available from WIC for infants who are not breast-fed.Eat more red, orange, and dark-green veggies like tomatoes, sweet potatoes, and broccoli in main dishes.It protects baby from infections, illnesses and also helps eye and brain development. Breast milk has the exact nutrition baby needs. It is the healthiest way to feed your baby.Infant food fruits, vegetables, and meats (for breastfed infants) provide vitamins, minerals, new tastes, and textures.WIC can substitute soy beverage or tofu for some of your milk depending on dietary needs.
Any fresh fruit or vegetable and/or any variety or mixture of plain frozen fruits and vegetables are allowed. WIC recommends trying fresh fruits and vegetables. WIC also provides vitamin C rich fruit or vegetable juice.Milk provides protein, calcium, and vitamin D which are important for growth, especially bone growth.You can choose between dry or canned beans or peanut butter.
Eggs, dry or canned beans, and peanut butter provide protein to build and repair body cells (beans are also high in fiber and have some iron).WIC cereals provide iron for healthy blood and many WIC cereals are whole grain and high in fiber as well as other vitamins and minerals.You can choose whole grain bread, whole grain tortillas, brown rice, or oatmeal.
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