WIC supports breastfeeding as the optimal infant feeding choice!

WIC supports breastfeeding as the optimal infant feeding choice!

Wednesday, December 28, 2016

Resolve to Play in 2017!

Did you know active play is an important part of your child's healthy development? Here are some tips from MyPlate about how to get and stay active in 2017. For more tips, click here. Happy New Year from Richmond City WIC!

Wednesday, December 21, 2016

A Healthier Holiday Season!

The holiday season is upon us! To celebrate the season,we wanted to share MyPlate's 10 Tips for Healthier Holiday Choices.

Image from Zenergy

The holidays are often filled with time-honored traditions that include some of our favorite meals and foods. As you celebrate, think of little changes you can make this holiday season to create healthier meals and active days.

  1. Create MyPlate makeovers: makeover your favorite holiday dishes. Use My Recipe on SuperTracker to improve holiday recipes and get healthier results.
  2. Enjoy all the food groups at your celebration: prepare whole-grain crackers with hummus as an appetizer; add unsalted nuts and black beans to a green-leaf salad; include fresh fruit at the dessert table; use low-fat milk instead of heavy cream in your casseroles. Share healthier options during your holiday meal.
  3. Make sure your protein is lean: turkey; roast beef; fresh ham; beans; and some types of fish, such as cod or flounder, are lean protein choices. Trim fat when cooking meats. Go easy on the sauces and gravies ― they can be high in saturated fat and sodium.
  4. Cheers to good health: quench your thirst with low-calorie options. Drink water with lemon or lime slices. Offer seltzer water with a splash of 100% fruit juice.
  5. Bake healthier: use recipes with unsweetened applesauce or mashed ripe bananas instead of butter. Try cutting the amount of sugar listed in recipes in half. Use spices to add flavor such as cinnamon, allspice, or nutmeg instead of salt.
  6. Tweak the sweet: for dessert, try baked apples with cinnamon and a sprinkle of sugar instead of apple pie. Invite your guests to make their own parfait with colorful sliced fruit and low-fat yogurt.
  7. Be the life of the party: laugh, mingle, dance, and play games. Focus on fun and enjoy the company of others.
  8. Make exercise a part of the fun: make being active part of your holiday tradition. Have fun walking and talking with family and friends after a holiday meal. Give gifts that encourage others to practice healthy habits such as workout DVDs, running shoes, and reusable water bottles.
  9. Enjoy leftovers: create delicious new meals with your leftovers. Add turkey to soups or salads. Use extra veggies in omelets, sandwiches, or stews. The possibilities are endless!
  10. Give to others: spend time providing foods or preparing meals for those who may need a little help. Give food to a local food bank or volunteer to serve meals at a shelter during the holiday season.

Wednesday, December 14, 2016

Microwaved Sweet Potato Chips

Check out this healthy chip alternative! These sweet potato chips are baked with just a bit of olive oil and a pinch of salt, which means a significantly lower fat and sodium intake compared the traditional chip. Plus, you receive the added boost of vitamins from this incredibly flavorful root vegetable. Did we forget to mention, they can be made in the microwave? Which means your sweet potato chips will be ready in moments.

Simple Sweet Potato Chips
Adapted from: By Stephanie Lynn
Prep Time: 5 minutes
Cook Time: 5 minutes

Photo from By Stephanie Lynn

  • 1 large sweet potato
  • Cooking spray
  • A dash of salt
  • A dash of pepper
*WIC approved items

  1. Wash the sweet potatoes.
  2. Slice the potatoes into equal sized slices.
  3. 3. Lay a piece of parchment paper on top of the removable microwave turntable plate. I like to give the parchment paper edges a little trim so it does not jumble up when the plate spins.
  4. 4. Lay the sweet potato slices on the parchment paper, spray them lightly with the cooking spray, and sprinkle them with salt and pepper, if desired. 
  5. 5. Microwave for 4 - 5 minutes, depending on the power of your microwave and the thickness of the slices. Try four minutes first, then check on them.The edges will start to curl and the sweet potato will turn a significantly darker color. They do burn quickly - so if they need that extra minute - keep an eye on them. 
  6. Once done let cool for at least 30 seconds - this will allow them to crisp up.