4 Healthy Lunches With WIC Foods

Looking for new, healthy lunches with WIC foods? We have 4 new recipes to help make your lunch a little more exciting.

These easy and quick, less-fuss recipes are easy to make and perfect for prepping early in the week to make your lunches easy and fast to grab. Afterall, nobody wants to waste precious time during the week fussing over cooking. If you are meal prepping, consider our notes at the end of each recipe to help make it even easier.

The best part about all these recipes is they are easily adjustable to add or subtract some of your favorite ingredients to make it perfectly yours. Here are 4 lunches with WIC foods:

Rice Bowl Using WIC Foods

 

 

 

 

 

VEGGIE RICE BOWL

1 Cup Brown Rice, cooked

1/2 Cup Sliced Cucumbers

1 Sliced Tomato

Sliced Onion

1 Avocado

1/2 cup Cooked Green Peas

2 teaspoon Olive Oil

Juice from a Lemon or Lime

2 teaspoon Dijon Mustard

Salt and pepper to taste

Cook rice according to package directions. Put cooked rice in a large bowl. Slice all vegetables and add to the bowl with the rice. Make a dressing in a separate bowl by combining olive oil, lemon or lime juice and dijon mustard. Mix dressing into the rice and vegetable bowl. Add salt and pepper to taste. Makes 2 bowls. Enjoy!

MEAL PREP TIP: To make this recipe faster, prep the dressing in advance and store in the refrigerator. You can also pre-cook the rice and store in the fridge. Slice and dice cucumbers, tomato and onion (along with cooked peas) when prepping and store in the refrigerator. Add avocado right before eating.

Stuffed Peppers with WIC Foods

 

 

 

 

 

BEAN & VEGGIE STUFFED PEPPERS

4 Bell Peppers

1 tablespoon of Olive Oil

1/2 cup Onion, Diced

½ cup of Corn, optional

1 15 oz can Black Beans, drained and rinsed

2 cloves Garlic, minced

1 tsp Cumin

1/2 tsp Chili Powder

1 8 oz can of Tomato Sauce

1 cup cooked Brown Rice

1 cup of Cheese, shredded

Preheat oven to 350 degrees. Remove tops from peppers. Scoop out and clean the inside of the peppers. Saute onions in olive oil until they are tender. Add garlic and continue cooking for another minute. Stir in mashed black beans, cooked corn, cumin and chili powder. Add tomato sauce and cook for 1 more minute. Remove from heat and stir in cooked rice. Fill peppers with the mixture and place inside a baking dish. Top each pepper with shredded cheese and bake for 30 minutes or until the cheese is melted.

MEAL PREP TIP: This meal can be cooked a day in advance and stored in the fridge. Reheat before serving.

Tuna Lettuce Wraps with WIC Foods

 

 

 

 

 

LETTUCE TUNA SALAD WRAPS

¼ cup diced Bell Pepper

¼ cup diced Cucumber

¼ cup diced Onion

1 can of Tuna, drained

¼ cup of Mayonnaise

Salt and Pepper to taste

4 large torn Lettuce Leafs

Mix all ingredients together in a medium size bowl. Chill before serving. Scoop desired amount of tuna salad into a large lettuce leaf and roll up. Enjoy!

MEAL PREP TIP: Tuna can be made and stored in the fridge for a few days.

Avocado Toast with WIC Foods

 

 

 

 

 

AVOCADO, BOILED EGG ON WHOLE WHEAT TOAST

1 slice of Whole Wheat Toast

1 Egg, boiled

½ Avocado, mashed

Salt and pepper to taste

Boil egg in water for 10 minutes, until cooked. Drain, rinse and cool before removing shell and slice. Mash the inside of avocado and spread onto toast. Place sliced boiled egg on top of avocado toast. Season with salt and pepper and serve.

MEAL PREP TIP: Boil egg in advance and store in fridge.

Interested in joining Texas WIC? Apply online at TexasWIC.org. Shop JC Food Mart to easily pick up WIC groceries. Learn more about the products JC Food Mart offers. Also, learn more about JC Food Mart online.

By |2021-06-15T10:10:02-05:00April 27th, 2021|Categories: Meal Planning, Recipes, Texas WIC, Uncategorized, WIC Food, WIC Nutrition|0 Comments
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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. 

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By |2021-06-15T10:11:09-05:00April 20th, 2021|Categories: Mom Health, Pregnancy, Recipes, Texas WIC|0 Comments
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WIC Babies Grow Healthy & Strong

WIC Helps Mothers Achieve Baby Milestones

As babies grow from infants to toddlers they graduate dozens of baby milestones, from eating purees, finger foods and walking. Your baby’s pediatrician can help you learn if your baby is on track. Being aware of major developments can ensure your tot is staying on track. Texas WIC can also help your baby stay on track to grow healthy and strong.

Bringing a newborn home from the hospital can be overwhelming. There is so much to learn and process – how to feed, making sure they are safe and loved, learning to decode their baby language. As you get to know your baby and all the traits that make them uniquely them, you will also start picking up on your baby’s developments. It’s something you can observe and watch from Day 1. It’s also one of the biggest joys of being a parent, watching your baby grow and learn.

There are endless resources online about baby milestones, but don’t get overwhelmed and remember they are just a guide. Your baby’s doctors are the ultimate resource. Plus, any resource you use (online, book, etc.) are only tools to help you ask the right questions to your doctor. 

One great online resource is, Texas WIC. Their experts have outlined some of the milestone highlights of a baby’s first year online.

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By |2021-06-15T10:12:18-05:00April 19th, 2021|Categories: Recipes, San Antonio, Texas WIC, Uncategorized, WIC Food, WIC Nutrition|0 Comments
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5 Ways To Nest While Pregnant

Prepare For Baby While Pregnant

All of a sudden you have an undeniable urge to clean out your closets and make homemade decorations for your new baby’s room.  Trust us – it’s normal. Nesting is nature’s way of telling us it’s almost time to take care of your little one. 

Nesting can actually occur at any moment in pregnancy, and while the sudden burst of energy to organize and clean everything may seem out of character, go ahead and embrace it. Just don’t overdo it!

Here are 5 fun and safe ways to nest while you get ready for your baby: 

ORGANIZE YOUR PANTRY

This is an activity that will actually help you once the baby arrives. Once your pantry is organized you will quickly be able to find what you need. Toss out expired foods and canned goods. Make sure opened containers are sealed with clips. Arrange like items together (cereal, canned goods, spices, oils and staples like flour). If you want to really go overboard, head on over to your local dollar store for cute storage containers and labels to help you organize. This is a good time to organize ingredients to help make life easier once your baby arrives. 

MAKE FREEZER MEALS

Finding time to cook will be hard once the baby arrives. Take any leftover veggies you didn’t eat this week, cook them up and store them in your freezer. This will save you lots of time when you need a quick meal on little sleep. Most fruits, vegetables and beans freeze well. Go ahead and research a few recipes for healthy freezer meals to get you started.  Texas WIC also offers a few health guidelines to keep in mind when searching for recipes.

START A PINTEREST BOARD

After you research those recipes go ahead and add them to a newly created Pinterest board. You can make a board of all the things that inspire you – activities for you and your baby, recipes, parenting tips and just about anything else that pops in your mind. It’s also a great way to relax!

PACK YOUR HOSPITAL BAG

Every mother has ideas on what to pack for the hospital. Call up a few family and friends to see what they suggest. Plus, it’s a great way to connect to loved ones.  You might want to consider comfortable clothes and extra underwear and a nursing bra, a cell phone charger, travel-size toiletries like shampoo, conditioner and toothbrush. Also when you head to the hospital don’t forget your ID and insurance card.

SELF CARE WHILE PREGNANT

Once your baby arrives, you will be short on sleep and time. This is the perfect time to get in some extra relaxation.  In fact, go ahead and get in as much time as you can doing all the things you enjoy. You deserve it. 

JOIN TEXAS WIC WHILE PREGNANT

If you haven’t already, join Texas WIC. It’s a great resource for new moms that qualify. If you are pregnant, and a Texas resident that meets certain income guidelines you could qualify. Texas WIC is a supplemental nutrition program that can help you get the healthiest start for your baby. The program provides free nutrition counseling, breastfeeding support and FREE food packages for mothers and children up to 5 years of age. To see if you qualify, apply online at TexasWIC.org.

JC Food Mart is a primarily WIC grocery store chain in San Antonio that provides an easy way to shop for WIC groceries. Learn more about JC Food Mart and our products online.

 

By |2022-03-01T13:13:55-05:00April 15th, 2021|Categories: Mom Health, Pregnancy, Texas WIC|0 Comments
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Importance of Folic Acid During Pregnancy

Vitamin C helps fight colds.  Calcium builds strong healthy bones. Folic acid can help prevent birth defects in babies. If you are pregnant or thinking about getting pregnant, it’s important to get enough folic acid.

Women who have never been pregnant may not be aware of the importance of folic acid during pregnancy.  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  folic acid & pregnancy

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 Texas WIC. Shop JC Food Mart for healthy fruits and vegetables.

By |2021-04-12T09:01:14-05:00April 12th, 2021|Categories: Child Health, Mom Health, Pregnancy, Texas WIC, WIC Food, WIC Nutrition|0 Comments
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Snack on WIC Foods

Make Healthy Snacks With WIC Foods

Finding a healthy snack (for adults and kids) can be difficult. The temptation for all kinds of unhealthy munchies seems to lurk at every turn, but there are so many healthy delicious snacks you and your little one can try instead. To make it easy, snack on WIC foods.

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. Healthy WIC Snacks

Snacking on WIC foods helps ensure there is nutrition in your snack.

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 JC Food Mart, a primarily WIC grocery store chain in San Antonio. JC Food Mart locations are conveniently located near WIC clinics. To find a location near you, visit JCFoodMart.com/locations. See a list of products on our website to learn more.

 

 

By |2021-04-08T09:59:02-05:00April 8th, 2021|Categories: Child Health, Mom Health, Recipes, Texas WIC, WIC Food, WIC Nutrition|0 Comments
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Explore Stages of Baby Food, 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 a San Antonio-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. WIC Formula Austin

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 JC Food Mart, a grocery store chain that offers primarily WIC foods. The stores 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. 

BABY FOOD & WIC

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 CAN HELP WITH 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 a San Antonio-area clinic near you or apply online.

By |2021-04-15T12:42:17-05:00April 6th, 2021|Categories: Baby Food, Baby Formula, Texas WIC, WIC Food|0 Comments
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Join WIC During Pregnancy

You Are Pregnant? Join WIC.

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. 

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. 

WIC AND PREGNANCY

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 WIC pregnancy journey:

DIET, VITAMINS WHILE EXPECTING 

Expecting? Join WIC

Expecting? Join WIC

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 during pregnancy. You can also get your nutritious WIC foods at a JC Food Mart 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 WIC ABOUT PREGNANCY on TexasWIC.org:

  1. Keep all of your clinic appointments and follow the advice of your doctor.
  2. Take prenatal vitamins and any medications your doctor gives you.
  3. Brush and floss your teeth regularly.
  4. 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.

To learn more about JC Food Mart, visit one of our locations today and find out just how easy it can be to shop for WIC foods.

 

 

By |2021-05-06T11:54:26-05:00March 26th, 2021|Categories: Child Health, Mom Health, Pregnancy, Texas WIC, WIC Nutrition|0 Comments
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