What All Can You Buy With WIC

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!