WIC is a special Supplemental Food Program for Women, Infants and Children. participants receive nutrition education and an eWIC card to buy nutritious foods and supplemental infant formula.
However, breastfeeding is the preferred method of feeding. That is why WIC is here to support you by offering breastfeeding support groups, classes, supplies and best of all, knowledge and wisdom from our Breastfeeding Peer Counselors.
WIC is an Equal Opportunity Program. If you believe that you have been discriminated against due to race, color, national origin, age, sex or handicap, write immediately to the Secretary of Agriculture, Washington, DC 20250.
Does your stomach start rumbling
between meals? Snacking is a great way to quiet your stomach and satisfy your
hunger. It can also help you not overeat at your next meal. I know that when
I’m starving at a mealtime, I will eat everything in sight and make less
healthy choices. That’s why I eat a small snack between meals to hold me over
until my next meal. While snacking can help improve your nutrition, it can also
add a lot of empty calories if you aren’t careful. Try following these tips and
some of my favorite snack ideas to start snacking smart!
Tips for Snacking Smart:
if you’re physically hungry- not out of habit!
out the food bag or package- put your food into a small bowl or on a small
plate so that you know how much you’re eating.
attention to what you’re eating by turning off the TV or computer and eating at
the table- focus on your food.
100-200 calories- look at the nutrition label to figure out how many calories
·Eat a fruit
or vegetable as part of every snack.
and prepare healthy snacks in advance so that they are ready to grab and go.
foods high in protein such as 1 tablespoon of peanut butter, a slice of cheese,
¼ cup of beans, a hard-boiled egg, or Greek yogurt to help keep you full for
Easy Snack Ideas:
sticks with 1 tablespoon of peanut butter
of Greek yogurt with a banana or ½ cup of fresh fruit
·1 slice of
wheat bread or 6 crackers with 1 tablespoon of peanut butter
with an apple
·1 cup of
lightly salted popcorn and a handful of nuts
·¼ cup of
homemade trail mix with nuts, raisins, and dry cereal
The month of March celebrates National Nutrition Month® with
this year’s theme of “Bite into a Healthy Lifestyle”.
Food is the fuel for our body. Much
like a car needs gasoline to run properly, the body needs food to work in the
ways it’s meant to. Biting into a healthy lifestyle can
mean a lot of things. For me, I like to focus on what foods can I "bite
into" more often that will help me to do the things I love, like playing
soccer. So whether it’s me chasing a ball around the field or you chasing your
kids around the family room, we all should give our body what it needs in order
for us to do the things we love.
A food group that we all can usually
afford to eat more of is vegetables. Vegetables provide many of the essential
nutrients the body needs and should be regularly included in a well-balanced,
healthy diet. Eating enough vegetables throughout the day is a great place to
start for biting into a healthy lifestyle! For women (19-50 years old) the
recommendation is for at least 2 ½ cups of veggies per day. If you’re already
meeting this recommendation, then maybe your focus can be on eating a variety
of different vegetables. Aim for trying vegetables that are all sorts of
different colors. Frozen vegetables are a great option since they stay good for
long periods of time and don’t depend on what season it is. Vegetables make a
great snack, side, or can be a part of the main dish- try throwing some more
veggies into your casserole, sandwich, stir fry or soup.
So take this month to focus on eating a few more vegetables or
trying some new ones to bite into a healthy lifestyle!
We all have been there-craving a juicy cheeseburger with a
side of fresh French fries; maybe even some onion rings or a chocolate ice
cream treat to top it off. But what about all of the additional calories, fat,
sugar, and salt that make these delicious foods less desirable?
Well, worry no more—here are some of your favorite fast food
items with a healthier spin, so you can satisfy your cravings and fuel your
body with a nutritious meal!
Bacon Cheeseburger, meet the California Turkey Burger
·Replace a ground beef patty with a ground turkey
patty. Turkey is a leaner meat, and is still great at holding flavor and
·Switch the white bun for a whole wheat bun. Whole
wheat provides is nutrient-rich and provides additional fiber.
·Trade out bacon slices for avocado slices.
Unlike bacon, avocados contain healthier fats that, when eaten in moderation,
can help lower your cholesterol.
·Replace high fat American or Cheddar cheese,
with a slice of low fat Swiss cheese. Low fat Swiss cheese packs a similarly
strong flavor with a fraction of the calories, fat, and salt.
Deep Fried French Fries, meet the Golden Baked French Fries
·Trade out French fries cooked in oil with French
fries cooked in the oven.When potatoes
are deep fried, they lose moisture and soak up the oil that they are being
cooked in. Avoid all of that extra fat and calories by baking French fries in
the oven. Cut down on the sodium by using a sodium-free seasoning, such as
Baked French Fries (1 serving):
oMaterials: Oven, knife, cutting board, mixing
bowl, cookie sheet, tin foil, cooking spray, 1 large potato, 1 tablespoon olive
oil, ½ tablespoon Italian seasoning.
o1) Set oven to 375°F.2) Line cookie sheet with tin foil and spray
with cooking spray. 3) Slice potato into
French fries using the knife and cutting board. 4) Place French fries in mixing
bowl. Add oil and Italian seasoning and toss until well mixed. 5) Spread in
even, single layer onto lined cookie sheet.6) Bake in oven for 20 minutes.7) Flip fries and return to oven.8) Continue to bake ~20 minutes or until golden brown. 9) Remove from oven & allow to cool
slightly before serving.
Beer Battered Onion Rings, meet the Sautéed Onion & Green Pepper Medley
·Similar to the French fries, deep fried onion
rings are filled with excess oil, and with even more calories coming from
breading. Replace this high calorie, high fat snack with a healthier side of
fresh sautéed onions and green peppers. You could even add them to your California Turkey Burger!
Onion & Green Pepper Medley (1 serving):
oMaterials: Stove top, skillet, knife, cutting
board, ½ medium onion, ½ green bell pepper, 1 tablespoon olive oil.
o1) Slice onion and bell pepper lengthwise into
strips using knife and cutting board.2)
Warm olive oil in skillet on medium-low heat on stove top.3) Add sliced onion and bell pepper to
skillet.4) Increase to medium-high heat
and stir frequently until onions begin to turn translucent in color.5) Take off heat & allow to cool slightly
·All of the fast food chains have them—soft serve
ice cream or milkshake combinations that are delicious, but not entirely
nutritious. Instead, enjoy a homemade,
creamy chocolate yogurt with a peanut butter twist that is sure to entice your
taste buds without the added sugar, fat, and calories.You can enjoy the treat by itself or try it
as a dip with sliced apples!
The second best thing to the all American classic apple pie.
Surprise your guests this 4th of July with an apple crisp with a
healthy edge. I have given my grandma’s homemade recipe a nutrition make over,
so you can satisfy your sweet tooth this holiday weekend!
Original Apple Crisp
cups sliced apples (Granny Smith)
cup brown sugar (packed)
cup all-purpose flour
to 350 degrees. Slice apples in a 9”x9” baking
dish. Make crumbs by cutting butter into flour and sugar. Cover apples with
crumb mixture. Bake 45 minutes.
Filled with calorie heavy
tv dinners and tempting frozen treats, the frozen food aisle is often
considered a danger zone for those choosing to eat healthfully. But this
section shouldn’t be avoided completely because there are lots of easy and good
for you foods here!
Benefits of Frozen Foods:
·Long shelf life
·Lots of vitamins and
minerals like fresh foods
·Easy to prepare
·Can be less expensive
than fresh foods
Fruits and Vegetables:Frozen fruits and vegetables are frozen within hours of picking
and at the peak of their ripeness. The quick freezing of these products does a
great job of locking in the nutrients and flavor. Plus, frozen fruits and veggies
are a major time saver! They can go from
the freezer to the table in minutes with almost no prep . Just make sure to
check the ingredient label on these frozen foods and avoid those with added
seasonings, sauces and sugar.
Juice:Frozen juice concentrates are a good alternative to bottled
juices.They have all the same vitamins
and minerals of juice in a bottle but in a more compact form which can be a big
space saver.Choose 100% juice varieties
without added sugar.Just make sure to
follow the directions to make sure your juice tastes like it should!
Cheese: You may not find cheese
in the freezer section but it can be frozen at home.Sometimes cheese can go bad before you use
the entire block.If you know that you
will not use all of your cheese before it will spoil, try wrapping it in
plastic and freezing it until you are ready to use it.
Next time you make a
grocery trip, pick up some frozen staples to have on hand to make healthy
choices simple choices even on the busiest of days!
Happy National Nutrition Month! This year’s focus was to
enjoy healthy foods.This is very
important for all people and especially children to promote good, healthy
eating habits.A good tip for enjoying
healthy foods is to choose foods using your 5 senses: taste, smell, sight,
touch, and hearing.
1.Taste – Choose foods that taste good! Use
different seasoning such as lemon, herbs, fruits or vegetables.
2.Smell – Cook foods that smell great! Fresh
fruits and vegetables also smell great.
3.Sight – Choose foods that are a variety of
colors.Fruits and vegetables add color
to your plate and are also a great source of nutrients.
4.Touch – Use your hands to prepare foods.This can include tearing salads, peeling corn
husks, or even mixing using your hands over a spoon.
5.Hear – Listen as you crunch into an apple or
carrot stick, start cooking more at home so you can hear your food sizzling.
Try this recipe! It uses all 5
Fruit Kabobs with Yogurt Dip
Cut strawberries, grapes, and bananas
into bit size pieces.Place pieces of
fruit onto skewer, alternating fruits.Stack fruit until the skewer is full and repeat until the fruit is gone.
*For variation, you can use the fruits
you enjoy the most!
1 cup fruit yogurt
½ c fat free whipped topping
Mix ingredients together.Dip the fruit skewers in the dip and
Written by Melissa Williams, Dietetic
Intern at VCUHS