The federally-funded Women, Infants, and Children Nutrition Program, better known in the community as WIC, is making history!  This month, the WIC Program has expanded the foods it offers to include a variety of healthy foods from every food group.  This is the first major change for the WIC Program in its 35 years of serving the community! 

 WIC Logo

 

 

 

 

 

The WIC Program serves nearly 9 million low-income women, infants, and children, providing them with a number of services including breastfeeding support, nutrition counseling, and checks to purchase healthy foods.  Since the WIC Program serves such a large number of families, the potential impact WIC can have on family food choices as well as the general health of the country is great.  

 

Foods that were chosen for WIC families were based on recommendations found in the 2005 Dietary Guidelines for Americans.  The foods offered along with the messages that they send are beneficial for all Americans, not just WIC families.  After all, each of us could use more fiber, additional vitamins and minerals and less saturated fat in our diets.

veggie basket

 

 

 

 

 

 

 

 

 

 

 

Foods that are now being offered through WIC include fruits, vegetables, whole wheat bread, brown rice, tortillas, baby foods, and a whole lot more!   WIC’s key messages:

 

–          Offer a variety of healthy and appealing foods to your family  

–          Lower the fat: offer fat free or 1% lowfat milk to loved ones over the age of 2

–          Eat more fruits and vegetables—you have always known it is the right thing to do!

–          Make half your grains whole—switch to brown rice and whole wheat bread

–          Drink less juice and sweetened beverages

–          Breastfeed—babies were meant to be breastfed

 

These are messages any family or individual can benefit from.  Which message or messages will you bring home to your family?  We’d love to hear from you!

 

Share on Facebook. and thanks to Kara  for contributing to the blog this week.

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As the New Year begins, we often make resolutions to eat healthier and that usually means losing some weight and exercising.  To take advantage of the season, advertisers are bombarding us with ads for diets, food systems, exercise equipment and other items to help keep these resolutions: however they can often leave you disappointed.  Besides, in these times every penny counts, so we don’t have the extra to purchase the advertised items.  So what to do?

 

Here are NINE tips for ‘09 taken from health experts and successful individuals who have developed healthy habits and kept weight off over time.   These can help you stay on track with meeting your New Year’s resolutions while still eating healthy and saving money.  

 

  1. Watch your portions – Easier said then done!  A simpler method than calorie counting or measuring out every bite is to re-balance your plate. The “healthy plate” concept helps people control portion size and increase the balance of healthier lower calorie foods.  For more details check out these nutrition notes.

Another tip for a “healthy plate” is to use a 9” diameter plate instead of the current standard 12” size.  Your plate will look fuller, even with smaller portions.                                     

                                      

  1. Pile on the vegetables and whole fruits – As you can see on the healthy plate, half the plate is vegetables and whole fruits, which are nutrient-rich, low in fat and calories, high in fiber, and loaded with health-promoting compounds.  The key is variety, so try eating by colors Don’t forget that during this time of year, frozen vegetables are an economical buy. Frozen and canned fruits in the own juices are also excellent buys.
     
  2. Go for the whole grains – Grains are carbohydrates which we need for energy. Whole grains contain more vitamins, minerals, protein, and fiber that than white highly processed grain foods.  The properties of whole grains also have stabilizing influences on blood sugar levels.  To keep it interesting check out ideas at Whole Grain Council 
     
  3. Eat healthy fats – by selecting low-fat dairy and lean meats, poultry and fish.  Check your labels to avoid transfat in many other foods.   Use oils such as olive or canola that contain heart healthy monounsaturated fats.   Checking the weekly flyers and using coupons is a great way to save on the low-fat dairy items and the healthy oils
     
  4. Go little nuts- Nuts such as walnuts and almond are rich in omega-3 and other antioxidants which are heart-healthy. Unlike snacks made from refined grains and sugars, nuts have fat and fiber to satisfy hunger and steady blood sugars.   Here are tips for portion control and more on the benefits of adding nuts to your food list. 
     
  5. Go meatless once or twice a week and enjoy legumes and beansadding beans and legumes to your food selection instead of meat are not only economical substitutions. They also are excellent sources of low-fat protein, vitamins, minerals and fiber.  Use beans or legumes in stew, pasta  and other dishes.
     
  6. Slow down! – These days it may seem challenging to juggle work, family and other responsibilities, but eating on the run and under stress can cause heart burn and less absorption of nutrients.   Most importantly, eating too fast makes it more difficult to achieve or maintain a healthy weight.  Fast eaters usually complete a meal in ten minutes while slow eaters take 2-3 times longer and consume 70 to100 calories less! Take time to enjoy the healthy plate of food. 
     
  7. Increase your physical activity – this does not have to cost you any money.  Try taking the stairs as a great way to add some physical activity into your daily routine. Think about this way you can “weight” for an elevator or take the stairs and burn some calories.    
     
  8. Drink up… your H20 – Water is a low- or no cost-way to stay hydrated and improve your health without adding calories.  Check out why. 

So sticking to your New Year’s resolution for healthy eating and physical activity can be done without breaking the budget.   Tell me your successes at Ask Kathy.

 

Weekly Food Forecast – Low fat yogurt is always a healthy choice and is on sale at all the major grocery stores this week. Low fat yogurt provides calcium and protein to make a satisfying snack or part of a quick healthy breakfast.   Check your coupons to match with the sale.