A Daily Guide to Healthy Food Choices

Veggies and fruits

The Pyramid food guide includes food from the five food groups. You and your growing baby need food from each of these groups each day. Try to stay away from foods and drinks high in sugar and unhealthy fat. Examples are candy, soda, chips, french fries and donuts

Foods you should eat every day

GRAINS - Eat them at least 6 times a day

GRAINS - bread
Bread - Eat them at least 6 times a day

• Use WIC to buy high fiber cereals. Put lots of milk on your cereal.

• Try oatmeal and other hot cereals. To sweeten them, use cinnamon and raisins instead of sugar.

• Macaroni or rice cooked with chicken or tuna tastes good.

• Mix rice with pink or red beans and spices. Try brown rice.

• Eat whole wheat loaves of bread. Try cornbread, oatmeal raisin muffins, or bran muffins.

• Eat crackers with peanut butter or sliced cheese. Carry crackers in your bag as a snack.

VEGETABLES - Eat them at least 2 times a day.

VEGETABLES - Eat them at least 2 times a day.

Eat them raw with dip, as a snack, cooked with a meal, or mixed into your favorite casserole or salad.

Tips for vegetables:

• Eat a fresh vegetable salad.

• Baked potatoes are healthier than french fries. Try them stuffed with cheese. Eat baked sweet potatoes too.

• Try greens cooked with chicken or turkey parts.

• Eat cabbage in coleslaw or boil with other vegetables.

• Try vegetable soup as a snack or with a meal.

• Add lettuce and tomato to your sandwich or salad.

FRUIT - Eat them at least 2 times a day.

FRUIT - Eat them at least 2 times a day.

Eat fruit that is fresh, frozen, dried, or canned in its own juice. Fruit tastes good as a snack or for dessert.

Tips for fruit:

• Eat a fresh fruit salad.

• Drink 100% fruit juices instead of soda. Buy WIC juices.

• Slice a banana or other fruit into cereal, cottage cheese or yogurt for breakfast.

• Carry a banana, apple, or orange in your purse for a snack.

• In summer, try watermelon, strawberries, and mangoes.

• Try dried fruit like raisins or prunes as a snack.

MILK PRODUCTS - Eat them at least 3 times a day


Tips for milk and foods made from milk:

• Cheese tastes good in sandwiches, melted on cooked vegetables and in salads.

• Drink milk plain or pour it over cereal. Try chocolate milk as a treat.

• Pudding and custard are tasty desserts.

• Try yogurt or cottage cheese topped with fruit and nuts.

• Get milk and cheese from WIC.

If milk gives you gas or diarrhea try:

• Lactaid® tablets or lactose-free milk like Lactaid®.

• Greens, broccoli, canned fish like sardines, almonds and tofu. They help build bones and teeth too.

• Foods and drinks with added calcium.

MEAT + BEANS - Eat them at least 3 times a day.


Bake or broil beef, chicken or fish instead of frying them. Fried food is a favorite but should not be eaten too often.

Tips for protein foods:

• Bake or broil fish with lemon juice instead of frying.

• Bake, broil or stew chicken.

• Try chicken chow mein. Make chicken soup with rice and vegetables.

• Peanut butter is good on crackers, whole wheat bread, celery, and apple slices.

• Soak dry beans or peas in water and cook slowly with spices. Mix with rice. Try baked beans too.

• Try a taco with chicken, beef or beans.

• Buy food high in protein such as peanut butter and beans from WIC.


Iron is important for you and your baby. Iron is in many different kinds of food.

Iron is important for you and your baby. Iron is in many different kinds of food.

Tips for iron foods:

• Take your iron pill each day with orange juice.

• Eat stews and soups made with beans and meat, like chili. All kinds of beans have iron.

• Buy cereals with iron added, like Cream of Wheat and Total.

• Eat dried fruits like raisins and prunes as a snack.

• Eggs, chicken, fish, pork, beef, and liver have iron too.

Geoffrey Nevine — IT Services and IT Consulting

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