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.
We have all heard that ‘an apple a day keeps the doctor
away’, right?But who really feels like
eating a plain apple EVERY SINGLE DAY?Apples are delicious, but sometimes we get tired of eating the same
foods all the time.I am always looking
for new ways to switch up the way I fix my healthy fruits and vegetables to
make them even more appealing.
One of my favorite healthy snacks is a play on the typical
apple and peanut butter combination.Instead of just an apple with peanut butter spread on it, you also top
the apple slices with some granola and dark chocolate chips!(Because who doesn’t love an excuse to eat
more chocolate?)Eating the whole apple
with the peanut butter, granola, and chocolate chips provides nearly ½ of the
recommended daily protein intake for most adults (0.8-1 gram per kilogram of
body weight).That’s almost half of your
protein needs in one snack!I personally
use dry oatmeal as my granola choice, but you can always have fun with it and
add some flavored granola, mixed nuts, or any other topping that appeals to
Not only is this snack packed with fiber, protein, and
healthy fats, but as an added bonus it is so much more filling than simply
eating a plain apple.When it comes to
eating fruits and vegetables, sometimes it can be easy to sacrifice taste for
nutrition.This snack is definitely an
exception to that fact because it just tastes so good!
I think the most common theme here is finding snacks that
are healthy yet tasty!Here are some
other great ways to switch up your apple snacking:
·Pair an apple with your favorite cheese
·Sprinkle some cinnamon on thin slices of apple,
and bake at 225° for 45-60 minutes to make crunchy apple chips
apple and mix with your other favorite fruits to make a refreshing fruit salad
Remember to experiment with
different apple varieties! Red Delicious and Granny Smith apples are
delightful, but have you every tried a Gala, Pink Lady, or Fuji apple? Many
grocery stores stock many other varieties that change year round, so take a
step outside of your apple comfort zone and try variety that is new to you!
for Disease Control and Prevention (2012). Protein. Retrieved from
This summer, stay hydrated and
choose healthier beverages to help you stay cool. While a glass of ice cold
lemonade, sweet tea, juice, or soda is refreshing on a hot day, these drinks
are full of sugar and packed with calories. Put some of your WIC cash value
benefits to good use by making infused water with a portion of the fruits and
vegetables that you purchase. You can even eat the fruits and vegetables after
the water has finished infusing! By choosing infused water over sweetened
beverages, you can decrease the amount of sugar and calories you consume during
the day to improve your health while still having a thirst quenching beverage.
Make infused water by soaking a
combination of fresh fruits, vegetables, herbs, and tea in water using glass jars,
large pitchers, or personal sized water bottles. Make sure to remove the paper
tag and string from tea bags before soaking them in water. Cut off the rind of
lemons, limes, and grapefruit to reduce bitterness of the water.
Here are several flavor
combinations for 32 ounces (4 cups) of infused water, feel free to mix and
match fruits and other flavors as you prefer.
Mandarin, Basil, and Black Tea Infused Water
2 mandarin oranges, sliced with
4 basil leaves, torn
1 bag of black tea
Combine ingredients with water, infuse
for 2-3 hours at room temperature and then remove the tea bags. Refrigerate
Green Tea Citrus Infused Water
½ of a grapefruit, sliced with
½ of a lemon, sliced with rind
1 bag of green tea
Combine ingredients with water, infuse
for 2-3 hours at room temperature and then remove the tea bags. Refrigerate
Mango Mint Infused Water
2 sprigs of fresh mint (or about
8 small leaves)
½ of a mango, with the skin cut
off and divided into pieces (about 6)
Combine the mint and mango with
water and let the infusion sit for 3-4 hours at room temperature. Refrigerate
Watermelon Cilantro Infused Water
4 cubes fresh watermelon
5-6 leaves cilantro
Tear the cilantro leaves in half
to get the most flavor. Add purified water and chill in the fridge for 2-4
Cucumber Jalapeño Mint Infused Water
3″ of cucumber (English or
½ of a jalapeño pepper, de-seeded
1 sprig of mint leaves
To de-seed a jalapeño, cut off
the pepper’s top and then cut the pepper in half. Wear a latex glove or cover
your thumb with plastic wrap, and run your thumb down the length of the
pepper, removing all seeds and the pith. Combine the ingredients in a container
and cover with cold water. Infuse for 4-24 hours in the refrigerator.
Longer infusion times will result in stronger flavors.
There are many other great fruits,
vegetables, herbs, and spices that can be used to infuse water:
If you are short on time, add a
squeeze of citrus juice or other fruit to a glass of sparkling water. You get
the same flavor with none of the waiting time!
It’s going to be a long, hot summer. Looking for a nice
refreshing side dish, or meal in itself? Pasta salad is the answer! Incorporate
whole wheat pasta, lots of veggies, and a light vinaigrette for a yummy,
Kale White Bean Pasta
1 Pound Cooked Pasta
1 Bunch of Kale, rinsed and cut into bite sized pieces
10.5 Ounce Package of Cherry Tomatoes, halved
1 Can White Beans, drained and rinsed
¼ Cup Lemon Juice
½ Cup Olive Oil
½ Teaspoon Salt
1 Teaspoon Pepper
Whisk the last four ingredients together separately.
Then, toss with pasta and kale, tomatoes, and beans.
Cover, and refrigerate until it’s time to enjoy!
Or, Create your own!
Tips for the Perfect Pasta Salad:
* Whole wheat pasta has more fiber that will aid in bowel
regularity and help you feel full longer!
* Beans add protein for a balanced meal.
* Add a rainbow of veggies for a variety of vitamins and
* Using olive oil instead of a mayonnaise based dressing
provides heart healthy benefits.
* Use store bought fat-free Italian dressing for a quick and
easy alternative to making your own vinaigrette.
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.