Special Supplemental Food Program for Women, Infants and Children. Participants receive nutrition education and are issued vouchers to buy nutritious foods, such as milk, cheese, juice, cereal, eggs, peanut butter, dry beans, whole grains, fruits, vegetables and supplemental infant formula.
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.
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
Year after year, most of us pack on at least a pound or more during the holidays -- and keep the extra weight permanently. Thanksgiving does not have to sabotage your weight. With a little know-how, you can satisfy your desire for traditional favorites and still enjoy a guilt-free Thanksgiving feast.
Create a calorie deficit by exercising to burn off extra calories before you ever indulge in your favorite foods, suggests Connie Diekman, MEd, RD, former president of the American Dietetic Association (ADA).
"'Eat less and exercise more' is the winning formula to prevent weight gain during the holidays," Diekman says. "Increase your steps or lengthen your fitness routine the weeks ahead and especially the day of the feast."
Make fitness a family adventure, recommends Susan Finn, PhD, RD, chair of the American Council on Fitness and Nutrition: "Take a walk early in the day and then again after dinner. It is a wonderful way for families to get physical activity and enjoy the holiday together."
Whether you are hosting Thanksgiving dinner or bringing a few dishes to share, make your recipes healthier with less fat, sugar, and calories. "There is more sugar and fat in most recipes than is needed, and no one will notice the difference if you skim calories by using lower calorie ingredients," says Diekman.
Use fat-free chicken broth to baste the turkey and make gravy.
Use sugar substitutes in place of sugar and/or fruit purees instead of oil in baked goods.
Reduce oil and butter wherever you can.
Try plain yogurt or fat-free sour cream in creamy dips, mashed potatoes, and casseroles.
Police Your Portions
Thanksgiving tables are bountiful and beautiful displays of traditional family favorites. Before you fill your plate, survey the buffet table and decide what you're going to choose. Then select reasonable-sized portions of foods you cannot live without. "Don't waste your calories on foods that you can have all year long," suggests Diekman. "Fill your plate with small portions of holiday favorites that only come around once a year so you can enjoy desirable, traditional foods."
Skip the Seconds. Try to resist the temptation to go back for second helpings. "Leftovers are much better the next day, and if you limit yourself to one plate, you are less likely to overeat and have more room for a delectable dessert," Diekman says.
Choose the Best Bets on the Buffet. While each of us has our own favorites, keep in mind that some holiday foods are better choices than others. "White turkey meat, plain vegetables, roasted sweet potatoes, mashed potatoes, defatted gravy, and pumpkin pie tend to be the best bets because they are lower in fat and calories," says Diekman. But she adds that, "if you keep your portions small, you can enjoy whatever you like."
The holiday season is a time for celebration. With busy schedules and so many extra temptations, this is a good time to strive for weight maintenance instead of weight loss. "Shift from a mindset of weight loss to weight maintenance," says Finn. "You will be ahead of the game if you can avoid gaining any weight over the holidays."
Source: WebMD - By Kathleen M. Zelman, MPH, RD, LD, Reviewed by Louise Chang, MD. Some content has been adapted for space.
The weather is getting cooler, but your produce choices are heating up. These amazing superfoods are either hitting their peak in the garden or can easily be found in your local farmers market or grocery store. They're the perfect excuse to get cooking on cool nights!
Apples – Sweet or tart, apples are satisfying eaten raw or baked into a delicious dish. Just be sure to eat the skin—it contains hearty-healthy flavonoids. Health benefits include: • Full of antioxidants • 4 grams of dietary fiber per serving Harvest season: August–November
Brussel Sprouts – Made the correct way, these veggies taste divine. They have a mild, somewhat bitter taste, so combine them with tangy or savory sauces, like balsamic vinegar. Health benefits include: • 1/2 cup contains more than your DRI of vitamin K • Very good source of folate • Good source of iron Harvest season: September–March.
Cauliflower – The sweet, slightly nutty flavor of cauliflower is perfect for winter side dishes. It's wonderful steamed, but it can also be blended to create a mashed potato-like texture or pureed into soup. Health benefits include: • Compounds that may help to prevent cancer • Phytonutrients may lower cholesterol" "Excellent source of vitamin C Harvest season: September–June
Squash – Unlike summer squash, winter squash has a fine texture and a slightly sweet flavor. Because of its thick skin, it can be stored for months. It tastes best with other fall flavorings, like cinnamon and ginger. Health benefits include: • Contains omega-3 fatty acids • Excellent source of vitamin A Harvest season: October–February
Pumpkin – A type of winter squash, pumpkin can be used for much more than jack-o'-lanterns. Its sweet taste and moist texture make it ideal for pies, cakes, and even pudding! Health benefits include: • Rich in potassium • More than 20% of your DRI of fiber • Good source of B vitamins Harvest season: October–February
Sweet potatoes – These veggies are for much more than Thanksgiving casseroles. More nutritionally dense than their white-potato counterparts, try roasting them—they'll taste delicious, and you may maintain more vitamins than boiling. Health benefits include: • Excellent source of vitamin A • Good source of iron • Anti-inflammatory benefits Harvest season: September–December
Turnips – Tender and mild, these root vegetables are a great alternative to radishes and cabbage. To flavor these veggies, use fennel, bread crumbs, or even brown sugar. Turnip leaves, which taste like mustard leaves, are easy to cook and dense in nutrients. Health benefits include: • The roots are a good source of vitamin C • Turnip leaves are an excellent source of vitamins A, K, and folate Harvest season: September–April
Kiwi – Use this sweet fruit to add a tropical flavor to your recipes. It's great mixed with strawberries, cantaloupe, or oranges and can be combined with pineapple to make a tangy chutney. Health benefits include: • More vitamin C than an orange • Good source of potassium and copper Harvest season: September–March
Source: Health.com. Some content has been adapted for space. Full article at: http://www.health.com/health/package/0,,20663974,00.html
School bells are ringing for students across the nation. As your child heads back to class, are they ready for emergency situations that can arise? Prepare yourself and children now to be disaster-ready throughout the school year. In addition to keeping your emergency contact information up-to-date at your child’s school, follow these steps:
·Find out where children will be taken if they have to evacuate the school;
·Ask if they store enough food, water and other supplies in case they have to “shelter-in-place;”
·Designate a friend or relative to pick up your children in an emergency and make sure the school knows who that person is; and
·Ask how they will communicate with families during a crisis.
Remember, back-to-school preparedness means more than buying notebooks and pencils! Visit the new Ready Kids site for valuable tools to help kids, parents and teachers prepare for emergencies.