Eat Healthy!

The food choices we make each day affect us today and for years to come. We can form good eating habits to help us feel strong and full of energy. There are six kinds of nutrients in food:

• Proteins
• Carbohydrates
• Fats
• Vitamins
• Minerals
• Water

Mix up your choices within each food group

• Focus on fruits. Eat a variety of fruits whether fresh, frozen, canned, or dried rather than fruit juice for most of your fruit choices. For a 2,000-calorie diet, you will need 2 cups of fruit each day (for example, 1 small banana, 1 large orange, and 1/4 cup of dried apricots or peaches).
• Vary your veggies. Eat more dark green veggies, such as broccoli, kale, and other dark leafy greens; orange veggies, such as carrots, sweet potatoes, pumpkin, and winter squash; and beans and peas, such as pinto beans, kidney beans, black beans, garbanzo beans, split peas, and lentils.
• Get your calcium-rich foods. Get 3 cups of low fat or fat-free milk - or an equivalent amount of low-fat yogurt and/or low-fat cheese (1½ ounces of cheese equals 1 cup of milk) every day. For kids aged 2 to 8, its 2 cups of milk. If you do not or cannot consume milk, choose lactose-free milk products and/or calcium-fortified foods and beverages.
• Make half your grains whole. Eat at least 3 ounces of whole-grain cereals, breads, crackers, rice, or pasta every day. One ounce is about 1 slice of bread, 1 cup of breakfast cereal, or ½ cup of cooked rice or pasta. Look to see that grains such as wheat, rice, oats, or corn are referred to as "whole" in the list of ingredients.
• Go lean with protein. Choose lean meats and poultry. Bake it, broil it, or grill it. And vary your protein choices with more fish, beans, peas, nuts, and seeds.
  

Eat healthy by including a variety of complex carbohydrates and soluble fiber in your daily diet. Whole grains, oatmeal, fruits, vegetables, nuts, dry beans and peas are all good sources.

• Choose foods low in saturated fat and cholesterol. Avoid Trans fat.
• Limit alcoholic drinks.
• Choose foods that are low in sodium and sugar.
• Make sure to drink 8-10 glasses of water each day

Although food and proper eating habits are essential to life, food alone cannot make you truly healthy. Being active is also fundamental in maintaining a well body and healthy lifestyle. 

Visit the WIC & Nutrition section for recipes and nutrition information for kids and moms.