WIC provides nutritious food items to low-income pregnant women, new mothers, and children up to age 5. With WIC benefits, participants can purchase a variety of healthy foods, including fruits and vegetables, whole grains, milk, cheese, and eggs. WIC also provides vouchers for specific infant food items, such as formula and baby food. The program’s goal is to improve the health of mothers and children by ensuring they have access to nutritious foods.
WIC-Approved Fruits and Vegetables
The Special Supplemental Nutrition Program for Women, Infants, and Children (WIC) provides vouchers or checks to eligible participants to purchase healthy foods, including fruits and vegetables. Here’s a list of what you can buy with WIC:
- Fresh fruits: apples, bananas, berries, citrus fruits, melons, peaches, pears, and more.
- Fresh vegetables: asparagus, broccoli, carrots, celery, cucumbers, greens, onions, potatoes, and more.
- Frozen fruits and vegetables: berries, broccoli, corn, peas, and more.
- Canned fruits and vegetables: applesauce, fruit cocktail, peaches, pears, tomatoes, and more.
- Dried fruits: apricots, dates, figs, raisins, and more.
The specific types of fruits and vegetables available may vary depending on your state and local WIC agency. WIC vouchers can also be used to purchase other healthy foods, such as milk, cheese, eggs, beans, and whole grains.
Healthy Grains and Cereals
The WIC program provides a variety of healthy grains and cereals to help you and your family get the nutrients you need. These foods are a good source of fiber, iron, and other essential vitamins and minerals.
- Whole-wheat bread
- Brown rice
- Oatmeal
- Whole-grain pasta
- Whole-wheat tortillas
You can also use WIC vouchers to buy a limited amount of ready-to-eat cereals, such as:
- Whole-grain cereals
- Brown rice cereals
- Oatmeal cereals
When choosing cereals, it is important to look for varieties that are low in sugar and sodium. The WIC website has a list of approved cereals that meet these criteria.
| Food | Serving Size | Calories | Fiber (g) | Iron (mg) |
|---|---|---|---|---|
| Whole-wheat bread | 1 slice | 70 | 2 | 1 |
| Brown rice | 1/2 cup cooked | 100 | 2 | 1 |
| Oatmeal | 1/2 cup cooked | 150 | 4 | 2 |
| Whole-grain pasta | 1 cup cooked | 200 | 5 | 2 |
| Whole-wheat tortillas | 1 tortilla | 100 | 3 | 1 |
Nutritious Dairy Products
WIC provides a wide variety of nutritious dairy products to help you and your family get the calcium and other nutrients you need. Eligible participants can purchase these dairy products with their WIC vouchers:
- Milk (whole, 1%, 2%, or skim)
- Soy milk
- Cheese (American, cheddar, Monterey Jack, mozzarella, or Swiss)
- Yogurt (plain, flavored, or Greek)
- Lactose-free milk
- Evaporated milk
- Non-fat dry milk
| Dairy Product | Serving Size | Calcium Content (mg) |
|---|---|---|
| Milk (1 cup) | 306 | 306 |
| Soy milk (1 cup) | 322 | 322 |
| Cheese (1 oz) | 204 | 204 |
| Yogurt (1 cup) | 415 | 415 |
| Lactose-free milk (1 cup) | 306 | 306 |
| Evaporated milk (1/2 cup) | 320 | 320 |
| Non-fat dry milk (1/4 cup) | 320 | 320 |
## WIC-Eligible Protein Sources
WIC (the Special Supplemental Nutrition Program for Women, Infants, and Children) provides monthly food packages to low-income pregnant, breastfeeding, and postpartum women, infants, and children up to age 5. WIC-eligible protein sources include:
### Dairy Products
– Milk (whole, reduced-fat, low-fat, nonfat)
– Yogurt (plain, flavored)
– Cheese (American, cheddar, mozzarella, Swiss)
### Eggs
– Eggs (whole, whites, yolks)
### Lean Meats
– Chicken (breast, thighs, drumsticks, wings)
– Turkey (breast, thighs, drumsticks)
– Beef (lean ground beef, steak, roast)
– Pork (lean ground pork, pork chops, roast)
### Fish
– Salmon (canned, fresh, frozen)
– Tuna (canned in water)
– Sardines (canned in oil or tomato sauce)
### Beans and Legumes
– Beans (black beans, kidney beans, pinto beans)
– Lentils
– Peas
– Chickpeas
That’s all you can buy with WIC! I hope you found this article helpful. If you have any other questions about WIC, please don’t hesitate to contact your local WIC office. Remember, WIC is a great program that can help you and your family get the healthy food you need. Thanks for reading, and be sure to visit again soon!