Healthy Pregnancy, Food & WIC
What You Eat During Pregnancy Matters
Are you craving ice cream or pickles?
Your body goes through a lot of changes during pregnancy. Hormones are in overdrive. You are using extra energy to grow a tiny human. It’s understandable if you have a few cravings.
While you might be tempted to feed all your cravings, you might have to keep some of them in check. If you are craving a huge green salad by all means go for it. If you want to take down an entire pint of ice cream in one sitting – every day – you might want to consider moderation.
Some women might think that you get “permission” to gain a lot of weight once you are pregnant. But you might be surprised it’s normal to gain about 25 to 35 pounds, depending on your pre-pregnancy weight. Sticking to a healthy routine will also make your delivery and post delivery easier.
For a healthy pregnancy, Texas WIC advises that women carrying multiple babies might gain more. If you are overweight you may need to gain less. Also, weight gain will happen slowly. During the first 3 months, women usually gain 1 to 5 pounds. In the last 6 months, it may be more like 1 pound per week. Texas WIC experts also recommend that most women only need an additional 350 to 450 calories a day during the last 6 months.
Visit WIC On Wheels Near Lone Star Family Market at Stassney
WIC on Wheels will be parked near Lone Star Family Market’s location at 512 W Stassney Ln. STE 101, in Austin, from 1:30 to 3:30 PM on Tuesdays and Thursdays. Visit Today!
WIC’s Mobile Unit operates as a fully functioning clinic. Walk-ups are welcome. WIC provides nutritional and health support to pregnant women, new moms, infants and kids up to 5 years old.
You may be eligible if you are:
- Pregnant, breastfeeding or just had a baby
- Have an infant or child under 5 years old
- Meet income guidelines or have Medicaid, SNAP or TANF
- Have a nutritional need
- Live in Texas
Visit today for more information about the WIC program.
All About Pineapple
Anyway You Cut It, Pineapple A Delicious WIC Food
“Be a pineapple,” as the popular social media meme goes, “stand tall, wear a crown and be sweet on the inside.” Pineapple is a super sweet on the inside. It’s also a nutritious, delicious WIC food.
Pineapple is a tropical fruit that is good in savory and sweet recipes. Pineapple on a pizza, shining inside a salsa or in a stir-fry is perfectly sweet and savory. Pineapple in a smoothie, a salad, a yogurt topping or even as a juice helps showcase this fruit’s sweet side. Grilled pineapple – either one part of a fruit and veggie kabob or plain – is a perfect spring or summer treat.
Don’t let this fruit intimidate you. It’s rough outside and the large crown doesn’t mean this fruit is hard to cut. It’s actually pretty easy and the nutrition benefits and taste make it well worth the effort.
Healthy Snacks
Make Healthy Snacks With WIC Foods
Finding a healthy snack (for adults and kids) can be difficult. The temptation for all kinds of
Making sure your snack has nutritional value is the key. Vitamins, minerals, protein and fiber are important building blocks to a healthy snack. Healthy snacks may include options with fruit, veggies, protein, whole grains and calcium.
If your snack doesn’t have a lot of nutritional value – like candy that is filled with sugar but doesn’t offer much more – you probably want to find a healthier option. Health experts recommend steering away from unhealthy fats, sugar and empty calories as much as possible.
If you are looking for ideas, we have a few. Here are some options to consider: avocado on whole grain toast, peanut butter toast, banana slices with peanut butter, smashed black bean dip with carrots or celery, oatmeal and peanut butter balls, yogurt or rolled up slices of cheese.
Don’t let the ideas stop there. You can search Texas WIC’s website for more recipes here. There are lots of resources online for more even more ideas, including the USDA’s recipe bank.
SNACK TIPS FROM WIC PROS
WIC experts recommend serving a variety of food and leading by example, according to their website.
Texas WIC experts also suggest getting kids involved in the kitchen to help create healthy habits that will last a lifetime. Age-appropriate activities might include cutting “foods into fun and easy shapes with cookie cutters.”
TEXAS WIC VIRTUAL CLASSES
Texas WIC offers virtual nutrition classes. Nutritionists cover a range of topics for pregnant mothers and mothers trying to help their children eat as healthy as possible.
Here are a few classes currently being offered from Texas WIC that provide even more tips on nutrition. Simply click on the links below and follow the instructions for registration:
Nutrition and Self Care For A New Mom:
https://classes.texaswic.org/class/318ec769-e60e-435c-a2d8-7677073dfc65
Smart Snacks for Children:
https://classes.texaswic.org/class/b69b25dd-256d-44c3-96ec-6eb4c062644d
Whole Grains For Good Health:
https://classes.texaswic.org/class/f1c68938-0c4b-4c8d-a044-c0edb4055c41
Follow the Rainbow with Fruits and Vegetables:
https://classes.texaswic.org/class/46cbe8de-89d6-49d2-98d0-c5a7ee827a29
Picky Eaters – Making Peace with Food:
https://classes.texaswic.org/class/f88f2776-d09e-48d9-af28-670df02284fc
Texas WIC is a supplemental nutrition program for expectant mothers and their children up to age 5 who meet certain criteria. The program provides nutrition counseling and support, free monthly food packages and breastfeeding support. To find out if you may be eligible, visit TexasWIC.org to apply.
Get the ingredients for your healthy snacks at Lone Star Family Market, a primarily WIC grocery store chain in Austin. Lone Star Family locations are conveniently located near WIC clinics. To find a location near you, visit LoneStarFamilyMarket.com/locations.
I’m Dying! A Guide To Coloring Eggs
Coloring Eggs Is Fun.
Bonus: They Are Also A Healthy WIC Food
Dying eggs is the perfect kid-friendly activity. It’s also a great way to get creative and take a break from adulting. It’s a complete bonus that once you are done you have a super nutritious meal or snack ready to eat. Another Bonus: Eggs are also a WIC food.
If you haven’t dyed eggs before (or even if you have and need a refresher), we have created a step-by-step guide with lots of pointers to help you make your eggs all your own. There are even a few tips to help make your colored egg one of the most creative around. At the end of all the fun, there will be lots of yummy recipes to try featuring boiled eggs as the main ingredient.
So let’s roll up our sleeves and have some fun. Then, let’s eat!
A STEP-BY-STEP GUIDE TO COLORING EGGS
STEP 1: GATHER SUPPLIES
Eggs, as many as you want
Food Coloring (or an egg color kit)
Water and Pan and Slotted Spoon or Colander for boiling eggs
Bowls or Cups or other containers for dying eggs. They can be plastic to help make this a more-kid friendly activity, but by all means use what you have.
Vinegar
If you want to make your eggs extra fancy, you can use Crayons, Tape, String
STEP 2: BOIL EGGS
Place eggs in a pot. Cover the eggs completely in an inch of water. Bring the water to boil. Boil eggs, for a fully cooked yolk, for 10 minutes.
STEP 3: DRAIN, COOL EGGS
Drain your eggs using a colander and let them cool completely before dying them. You can cool off hot eggs by running cold water over them. Hot eggs can be harmful for little kids to handle so make sure they have cooled completely before going to the next step.
STEP 4: PREP DYE
To prep egg dye: mix ½ cup of boiling water with a teaspoon of vinegar and about 15 drops of food coloring. You can add more or less food dye depending on the result you would like. Also, mix colors to create new colors. Experiment. This can be fun. Just make sure the dye has cooled before dying the eggs.
BONUS STEP: EGG DECORATION
You can draw a design or picture on your egg with a crayon before you dye your egg. Wherever you place crayon on the egg, the dye won’t show on the egg. You also use tape or string to cover parts of your egg you wish not to dye. Use as much imagination as you wish.
STEP 5: DYE YOUR EGGS
Use a utensil of your choice to emerge the egg into the bowl filled with dye. Let it sit about 5 minutes total and then remove the egg. You can remove the egg with a slotted spoon or tongs. Place your egg back into the egg carton packaging or on a plate to dry.
Store eggs in the refrigerator until ready to eat.
ENJOY!
EGGS ARE NUTRITIOUS
Once you have completed coloring your eggs, you will have lots of hard boiled eggs to make some great recipes.
Eggs are a super healthy ingredient to add to your menu. They are also a WIC-approved ingredient. Eggs provide Protein, have roughly 70 calories per egg and are packed with nutrition, including Vitamin A, Folate, B Vitamins, Vitamin D, Vitamin E, Vitamin K, Calcium, Zink, Phosphorus and Selenium.
It’s no surprise why many people might choose to start their day with an egg. Eggs, of course, can be enjoyed during any meal.
One of the most popular ways to eat boiled eggs is to make egg salad. You can also add boiled eggs to tuna salad or even halved as a topping inside a lettuce salad. You can also eat them plain for breakfast or chopped up in an egg taco (with a little cheese sprinkled on top). A boiled egg is also perfectly paired on top of avocado toast. Below are a few great recipes we found that you might like.
DELISH EGG RECIPES
- The first recipe is for Simple Egg Salad Sandwich from the IncredibleEgg.org. Find the recipe here. Also, this recipe for a Mixed Green Salad with Boiled Eggs can be found here.
- Deviled Eggs – Here is a recipe from the USDA.org. for deviled eggs.
EGGS, A WIC FOOD
The Texas Woman, Infant and Children (WIC) program offers free nutritional education, counseling, support and free healthy WIC foods to qualifying mothers. Women who are pregnant or are mothers to children up to age 5 may qualify for the program if they meet certain financial qualifications. To see if you are eligible, visit TexasWIC.org.
Eggs are a free food provided each month to WIC members. To learn more about monthly WIC food packages and other foods that are included, visit the Texas WIC website.
Pick up your eggs and other WIC foods at Lone Star Family Market, a primarily WIC grocery store chain in the Austin area. Find a location at Lone Star Family Market.