Importance of Folic Acid During Pregnancy
Folic Acid & Pregnancy
Vitamin C helps fight colds. Calcium builds strong healthy bones. Folic acid can help prevent birth defects in babies. Women who have never been pregnant may not be aware of the importance of folic acid while pregnant. It’s not a nutrient most of us talk about – unless you are considering becoming pregnant.
Folate is a type of Vitamin B found in the body that is important to the process of making new cells and to the creation of the neural tube that forms a baby’s brain and spinal cord. These developments happen during the first month of pregnancy, which is why mothers need to have enough folate before they become pregnant.
Without enough folate a baby is at risk of being born with severe birth defects such as spina bifida.
If a woman can become pregnant, it is recommended she take 400 micrograms (mcg) of folic acid (the man-made version of folate) daily to help prevent birth defects, according to the Center for Disease Control and Prevention (CDC) guidelines.
Women can get the recommended amount by taking a vitamin with folic acid and/or eating foods high in folate.
WIC FOODS & FOLIC ACID
The Texas WIC program, an educational and nutritional resource for expecting mothers, outlines that folate (the natural form of folic acid) can be found naturally in foods such as:
- Broccoli,
- Asparagus
- Lima beans, dried beans, and peas
- Spinach and turnip greens
- Oranges, tangerines, and grapefruit
- Nuts and sunflower seeds
Some rice, pasta, bread, and breakfast cereals are also enriched with folic acid.
Getting enough folic acid is just one way a woman can help ensure she has a healthy pregnancy. Visit a Texas WIC clinic near you to see if you are eligible for the free program aimed at helping Texas mothers ensure they have a healthy pregnancy. You can find a clinic by visiting our location page. Mothers can shop for healthy foods any Lone Star Family Market, a Primarily WIC grocery store chain.
Explore Stages of Baby Feeding
Steps of Baby Feeding, 1-2-3
There are not many moments more rewarding than the first time you feed your baby. From the first feeding until they are throwing food on the floor in protest, your baby will go through several stages at mealtime. We have gathered pointers from experts, including WIC Texas, as a guide.
No stage is predictable; no child is the same. Every parent has to take cues from their child and their physician to determine the best feeding practices. There are a few certainties. One of them is your child will go through several stages of eating in the first year.
BREASTFEEDING 
Your first experience feeding your baby will likely be at the hospital. You will likely have help from trained professionals to advise and guide you about the best methods and techniques.
Every mom will have their own experience with breastfeeding. Some will nurse with ease for years. Others will have a harder time. Luckily there are free resources to help guide you along the way. We think one of the best resources is Texas WIC.
Experts at Texas WIC encourage mothers to breastfeed as long as possible. That’s because it’s both healthy for the baby and the mother. Texas WIC has created breastmilkcounts.com website that has everything you need to know about breastfeeding. There is even a hotline for WIC clients to call for breastfeeding support, 855-550-6667. To see if you are eligible to enroll, apply online or visit an Austin-area WIC clinic today.
FORMULA FEEDING
Even though breastfeeding is highly encouraged, not all moms are able to feed this way. Your little one still has to get nutrients to grow. Since babies are not allowed to try cow’s milk before age 1, formula is how your baby will get all the nutrition they need.
There are many baby formulas on the market, including speciality prescription formulas for babies that have allergies or digestive issues. Talk to your child’s doctor about which one is best. You may need to try a few to find the right one. Remember to follow the manufacturer’s mixing instructions. They are not all the same. Mixing them properly is very important for the safety of your baby. Texas WIC offers these guidelines for mixing formulas.
Texas WIC clients can pick up their baby formula at any Lone Star Family Market, a grocery store chain that offers primarily WIC foods. They carry a large selection of baby formula and even prescription baby formulas. You can find a list of products online. You can visit a location near you, or schedule a time for pickup. Staff is also very knowledgeable about the WIC program and can help answer your questions.
WIC BABY FOOD
This is where it really starts to get fun. Once your baby is ready (your baby’s doctor can confirm when your little one can start sampling), they will start exploring new tastes and textures. It’s just as much fun for parents to discover what their little ones like and don’t like.
Aren’t sure if your baby is ready to move to the next stage? Texas WIC provides an outline online to help you recognize important baby milestones and signs your tot might be ready.
Around 6-months old (confirm your child is ready with their doctor or a Texas WIC nutritionist), your baby may be able start trying purees. As they get older (around 9 months, but confirm with your doctor), they might be able to try foods that are soft and easily mashed. Scrambled eggs, soft fruits like bananas and avocados, steamed veggies or even homemade hummus.
Once your baby starts trying foods other than breastmilk and formula, you will need to be on the lookout for possible reactions from food allergies. Some of the common allergies are soy, fish, shellfish, eggs, dairy, wheat or nuts (peanut butter for example since babies should not eat whole nuts because they may choke). Texas WIC offers great guidelines on signs your baby has a food allergy.
It’s important to always watch your child while they eat in case they choke. Be prepared in the event they need help.
Guiding your baby through the various stages of eating will be a joy to watch. Enjoy the process!
TEXAS WIC & BABY FOOD
The WIC program is free for pregnant and breastfeeding mothers, and their children up to 5 years old. It’s designed for mothers to help their kids get a healthy start. WIC participants are able to take home free nutritional food, enroll in free nutritional classes and visit WIC-approved clinics. To find out if you qualify visit an Austin-area clinic near you or apply online.
Bring on 2021 With Support From WIC
NEW YEAR, HEALTHY START
Every year people hope to turn over a new leaf in the New Year. People have big plans for 2021, and why not make it the Year of Everything is Possible? If you want this year to be your big year of health, start with WIC.
WIC stands for Woman, Infant and Children and is a program designed to help mothers help their children get a healthy start in life. The program offers support with clinic visits, education classes and nutrition supplements for you and your children, including help with breastfeeding.
There is no better way to help your children than to be a great example. WIC offers the tools you need to be a great example for you and your kids. Plus, they offer a ton of free resources to help along your health journey.
If you haven’t applied for WIC, do so today. To get started, you can apply online.
WIC SUPPORT & MOTHER’S HEALTH
To help be a healthy example for your kids, nutrition starts with mothers. WIC offers guidelines online about eating healthy. They even have suggested recipes to make at home. This time of year, their Chili recipe is perfect for New Year’s Day.
If you recently gave birth, WIC offers tips about how to get back to a healthy you, including getting enough sleep, getting back to a healthy weight and how to care for your emotional health. Baby blues are a real thing. If you think you are suffering from postpartum depression, there are resources.
WIC SUPPORT & CHILDREN’S HEALTH
No one is taught how to feed babies or children until they become a mother. We have to learn. WIC is a great teacher. They provide many resources on breastfeeding, how to use and mix formula and handle a picky eater.
WIC SUPPORT
Lone Star Family Market, a Primarily WIC grocery store chain, is also here to help. Our locations are located near WIC clinics, to help make it super easy to get your WIC groceries. Simply insert your WIC card in our card reader at the front counter and tell our staff which WIC-approved foods you would like to take home. We collect them for you to take home. Super easy and fast! Find a location near you today. Happy New Year!
Banana Pancakes Made With WIC Foods
Easy Recipe Uses WIC-Approved Foods
This is a super easy, kid-favorite recipe. It’s also a great one to try when your baby is ready to start eating solids. For toddlers, these mini pancakes are the perfect finger food. They are also easy to make and use two WIC-approved foods. Pair with fresh fruit and you will have a well-rounded breakfast (or snack) any day of the week. Store any remaining pancakes in the fridge up to 3 days or freeze up to a few months.
Healthy Mini Banana Pancakes
1 banana
2 eggs, beaten
Dash of cinnamon
Cooking spray
Fresh Fruit for topping or served on side
Mash the banana with a fork in a small bowl. Mash until as smooth as possible. It’s okay if there are small lumps in the batter. Beat eggs in separate bowl. Add the beaten eggs and cinnamon to the bowl with the banana. Mix to combine until a batter is formed. Coat a non-stick skillet with cooking spray. Pre-heat pan to medium-high heat. Once the pan is hot, spoon a tablespoon into the pan to form mini pancakes. Cook for a few minutes before flipping and cooking an additional 2 minutes on the other side. Top with fresh fruit and serve warm. Added Bonus: You can freeze these! Just put them in a container in the freezer. You can reheat in the skillet or microwave when ready to enjoy!
Shop for WIC foods at any Lone Star Family Market location. Lone Star Family Market is an Austin-based grocery store chain that offers mostly WIC-approved items. It’s a convenient and friendly way to pick up WIC-approved foods near Austin WIC clinics.
How Texas WIC Can Help Your Pregnancy
You just got the most exciting news: You are going to be a new mommy! Your mind is already swirling. There is so much to do: announce the big news to friends and family, pick the perfect name, and find the perfect onesie to bring your baby home. Take a deep breath. You have roughly 9 months to get ready. And you can get some help during your pregnancy from Texas WIC.
Before you get ahead of yourself, some of the most important items on the ‘To-Do’ list will be how to take care of yourself and the growing baby inside your belly. Once you become pregnant some of your most routine habits might need to be adjusted to keep you and your baby healthy.
Everything from your sleep and exercise habits to your morning cup of coffee should be examined to make sure they are safe during pregnancy. The most important advice for pregnant women is to visit your doctor as soon as you find out you are expecting and attend all scheduled visits up until delivery and immediately afterward. Always remember to talk to your doctor about any questions and concerns.
BECOME A TEXAS WIC CLIENT WHEN PREGNANT
Expecting Texas mothers can also see if they qualify to become a WIC client.
The WIC program is 100% free. It’s aimed to help pregnant and breastfeeding mothers get a healthy start for their infants and children up to age five. WIC recipients can take home free nutritious food such as fresh fruit and vegetables, milk, and even specialty formula to make sure you are getting your baby off to the healthiest start. Texas WIC also offers access to free nutritional classes and visits to WIC-approved clinics. To find a WIC Clinic near you, visit this site.
Your team of health professionals will provide individual guidance about how to maintain a healthy lifestyle for you and your baby, but here are some important tips to help get started along your healthy pregnancy journey:
WIC, HEALTHY PREGNANCY
You are now eating for two. That doesn’t mean you eat twice as much as you did before you were pregnant. Discuss with your doctor your target calorie intake. Your daily calorie goal will vary based on your pre-pregnancy weight. There are, however, some guidelines that will apply to most pregnancies. It’s important to eat plenty of fruits and vegetables so your baby has all the right vitamins to grow. Pregnant women should eat a healthy mix of fruits, vegetables, dairy, and lean protein while avoiding calories loaded with extra fat and sugar. It’s important to get nutrients like iron, fiber, and calcium.
One of the most important nutrients you consume might be folic acid. Getting enough folic acid – from the start of your pregnancy – has been proven to help prevent birth defects of the baby’s brain and spine. You can get folate from foods such as dark leafy greens like spinach, beans, lentils and whole-grain cereals and breads that are fortified with folic acid. It’s also often found in prenatal vitamins.
Pregnant women should NOT consume unpasteurized milk, cheese, or juice. Consuming undercooked meat, eggs or fish is also harmful. Expected mothers should cook lunch meat or hot dogs until it steams before eating.
Pregnant women can eat fish low in mercury levels (up to 12 ounces) twice a week. Fish that are safe to eat include shrimp, canned light tuna, salmon, and catfish. However, Albacore tuna and tuna steak should be limited to more than 6 ounces per week. Eating fish high in mercury can be harmful to your baby.
Women should stop drinking alcoholic beverages and limit caffeine while pregnant. Drinking alcohol can cause premature birth and birth defects. Too much much caffeine can cause low birth weight.
Pregnant mothers can replace their caffeine intake with water. Staying hydrated helps you and your baby. Also, don’t forget to take your prenatal vitamins daily. Your doctor can also recommend one that is right for you.
Texas WIC can also help you navigate how to eat right if you are pregnant. You can also get your nutritious WIC foods at a Lone Star Family Market location.
SELF CARE DURING PREGNANCY
Being pregnant can be very stressful. The right self care (a healthy diet, being active, and getting enough rest) are tools you can discuss with your doctor to help make your pregnancy easier.
If you exercised regularly before becoming pregnant, discuss any modifications that are needed with your doctor. If exercise wasn’t part of your daily routine, create a plan with your physician.
The right amount of exercise might vary throughout your pregnancy, but getting the right mix of activity can help reduce stress and help you sleep better. It can also lower the risk of high blood pressure and diabetes. Consider going for a walk or taking a prenatal yoga class.
TIPS FROM TexasWIC.org DURING PREGNANCY:
- Keep all of your clinic appointments and follow the advice of your doctor.
- Take prenatal vitamins and any medications your doctor gives you.
- Brush and floss your teeth regularly.
- Relax and get help from friends and family.
For more tips on how to be prepared for pregnancy, visit a Texas WIC office near you or sign up for a class by visiting Texas WIC’s online classes.