Shopping Matters Tour Updates!

Thanks to all of you who have come out for the Shopping Matters tours! We have enjoyed doing these tours and the participants who have come out have really enjoyed them as well. Since the tours have been so successful, Rappahannock WIC has decided to extend the tours throughout the summer! Be sure to attend one soon so you can get your FREE $10 GIFT CARD and shopping matters gift bag.

Please note that we have changed some of the dates and times from the original post.

Here are the upcoming tour dates for Spotsylvania and Stafford:

Spotsylvania Southpoint Wal-Mart (10001 Southpoint Parkway)

March 2, March 19 at 10:30 and 2:00

April 2, April 23 at 10:30 and 2:00

May 14 at 10:30 and 2:00

June 11 at 10:30 and 2:00

July 9 at 10:30 and 2:00

August 13 at 10:30 and 2:00

Stafford Giant (317 Worth Ave, North Stafford)

March 1, March 22 at 10:30 and 2:00

April 5, April 26 at 10:30 and 2:00

May 3 at 10:30 and 2:00

June 28 at 10:30 and 2:00

July 26 at 10:30 and 2:00

August 23 at 10:30 and 2:00

Please contact Allison Leonard at 540-322-5948 if you are interested in attending one of the tours!

Get Your Plate In Shape, Round 4

How strong are you? Let's learn how to build healthy bones today and talk about.......

DAIRY!

What is dairy?All fluid milk products and many foods made from milk are considered part of this food group. Aim to make all your dairy choices either low fat or fat free. Foods made from milk that retain their calcium content are part of this group. Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Soy milk that is fortified with calcium is also a part of the dairy group. Your WIC vouchers supply you with milk and cheese!How much do I need?The amount of dairy needed depends on age. Find out exactly how much you need by clicking here. Aim for about 2-3 cups of dairy every day.
Dairy includes:
· Milk: whole, 2%, 1%, skim and lactose-free milks
· Milk based desserts: puddings, frozen yogurt and ice-cream
· Calcium-fortified soy milk
· Cheese: hard natural cheese (cheddar, swiss, mozzarella), soft cheeses (ricotta & cottage cheese) and processed cheeses (American)
· Yogurt: fat-free, low-fat and reduced fat

Why do I need dairy?Eating dairy can improve your bone health and may reduce the risk of osteoporosis. Getting enough dairy is especially important to bone health during childhood and adolescence, this is when bone mass is being built. Calcium is what builds healthy bones and teeth and helps in maintaining bone mass. Diets rich in potassium may help to maintain healthy blood pressure. Most dairy products including yogurt, fluid milk and soy milk are great sources of potassium.
How can I get more dairy in my diet?To make sure you are getting the right amount of dairy check out the suggestions below:
Include milk or calcium-fortified soymilk (soy beverage) as a beverage at meals. Choose fat-free or low-fat milk.
-If you usually drink whole milk, switch gradually to fat-free milk, to lower saturated fat and calories. Try reduced fat (2%), then low-fat (1%), and finally fat-free (skim).
-Have fat-free or low-fat yogurt as a snack.
-Make a dip for fruits or vegetables from yogurt.
-Make fruit-yogurt smoothies in the blender.
-Top casseroles, soups, stews, or vegetables with shredded reduced-fat or low-fat cheese.
-Top a baked potato with fat-free or low-fat yogurt.
-If you avoid milk because of lactose intolerance, the most reliable way to get the health benefits of dairy products is to choose lactose-free alternatives within the Dairy Group, such as cheese, yogurt, lactose-free milk, or calcium-fortified soymilk (soy beverage) or to consume the enzyme lactase before consuming milk.

 

Megan Mauer, Nutritionist

Get Your Plate in Shape, Round 3

The next stop on our journey to good nutrition is...

VEGETABLES!

What are vegetables?

Any vegetable or 100% vegetable juice counts as a member of the Vegetable Group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.  Don't forget you can use your WIC vouchers to buy fresh, canned, or frozen vegetables!

Vegetables are divided into 5 groups:

- Dark green vegetables, such as spinach, broccoli, or collard greens

- Starchy vegetables, such as corn, potatoes, or green peas

- Red and orange vegetables, such as carrots, sweet potatoes, or tomatoes

- Beans and peas, such as black beans, kidney beans, or garbanzo beans (chick peas)

- Other vegetables, such as avocado, celery, or zucchini

How much do I need?

This will vary depending on your age, gender, and physical activity level.  You can find out exactly how much you need here.  In general, you should make half of your plate fruits and vegetables.

What counts as a serving?

In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the Vegetable Group.  You can find more specific amounts here.

Why do I need vegetables?

Eating vegetables helps to reduce your risk of chronic diseases like heart disease, cancer, and type II diabetes.  Vegetables are even lower in calories than fruits are, and they are jam-packed with nutrients we need for good health and growth, making them a perfect meal or snack choice.  Veggies also contain lots of fiber, which helps prevent constipation and also keeps us full longer. 

How can I get more vegetables in my diet?

Use the below suggestions to start eating more vegetables.

- Stock up on frozen vegetables for easy cooking in the microwave.  Frozen veggies will stay good longer, too!

- If you like crunchy snacks like chips or crackers, try swapping it out for a crunchy vegetable like carrots, broccoli, or celery.  You will still get that crunch you love, plus more nutrients a lot less calories.

- Try a green salad with dinner every night.

- Children often like to eat their foods separately.  Try serving two vegetables, but separating them out on the plate.

- Let children pick which vegetables they will have for dinner or in their salad.  Kids love to be included in choosing and making what they eat.

Vegetables are often lacking in many of our diets, but now that you know how important they are, try using some of our suggestions to eat your veggies!

Sarah Robertson, Nutritionist

Get Your Plate in Shape, Round 2

This is the second post in a series for National Nutrition Month, coming up in March (you can find the first post here).  We are going to break down the different food groups in the upcoming posts, the first of which is....

FRUITS!

What's a fruit?

Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.  Remember, you can get fresh, canned, or frozen fruits with your WIC vouchers!

How much do I need?

This will vary depending on your age, gender, and physical activity level.  You can find out exactly how much you need here.  In general, you should make half of your plate fruits and vegetables.

What counts as a serving?

In general, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the Fruit Group.  You can find more specific amounts here.

Why do I need fruits?

Fruits contain many nutrients that we need to grow and stay healthy.  They can decrease the risk of heart disease, obesity, type 2 diabetes, and even some cancers.  Fruits are generally a low calorie food, meaning they will give us lot of great nutrients without packing on the pounds.  And they taste good too! 

How can I get more fruits on my plate?

Below are some tips to eat more fruits on a regular basis.

- Always keep fruit out on the counter or in the refrigerator so you'll have a healthy snack on hand at all times.

- Buy fruit when it is in season - it will be less expensive and taste better!

- Buy canned, dried, or frozen fruits - you can keep them longer and they are just as healthy as fresh fruits.

- If you buy canned fruit, make sure it is packed in 100% juice or water.  Stay away if it says "syrup" anywhere on the label - this is just sugar!

- While shopping, let children choose a new fruit to try later at home.

- Wash all fresh fruits before eating them.  Rub them with your hands under clean running water and then dry with a clean cloth or paper towel. 

What are you still doing here!?  Get out there and try a new fruit today!

Sarah Robertson, Nutritionist

Get Your Plate In Shape, Round 1

March is National Nutrition Month!  The theme this year is "Get Your Plate In Shape" and we want to make sure that everyone is ready for it ahead of schedule.  We will be doing a series of posts in the month of February describing exactly what the new MyPlate food guidance system is and how it can help you Get Your Plate In Shape - just in time for National Nutrition Month!

Many of you may have seen that the traditional MyPyramid that we all finally got used to has been replaced with a new "MyPlate" (we first showed you that here).  In this series of weekly posts, we'll go into a little more detail about just exactly what MyPlate is.

The goal of MyPlate is to make changes in your lifestyle choices, no matter how big or small.  Here are 3 areas you can focus on, and some suggestions of things to change.

Balancing Calories

- Enjoy your food, but eat less.

- Avoid oversized portions.

Foods to Increase

- Make half your plate fruits and vegetables.

- Make at least half your grains whole grains.

- Switch to fat-free or low fat (1%) milk.

Foods to Reduce

- Compare the sodium in foods like soup, bread, and frozen meals - and choose the foods with lower numbers.

- Drink water instead of sugary drinks.

Keep checking in to find out more about how to use the new MyPlate!

Sarah Robertson, Nutritionist

Easy Tomato Soup

I have been making this soup recently and it has been great for busy winter nights. The best thing is: plenty of leftovers for lunch the next day! I adapted this recipe from this one but made it even cheaper/ easier by tweaking a few little things.

Easy Tomato Soup

Ingredients:

*1 small onion, chopped (I used about 1 cup of frozen diced onion)

*2 small carrots, chopped

1 Tbsp oil

1 26 oz jar marinara or spaghetti sauce (use store brand)

28 oz chicken stock (instead of buying cans of chicken stock I use water mixed with chicken bullion)

*1 can cannellini beans, drained and rinsed (you can use any sort of white beans, even cooked dried beans from WIC to save even more money)

1/2 box of pasta (use smaller kind and choose whole wheat or pasta with whole grains for added nutrition and fullness)

1/2 tsp red pepper flakes (omit if you and your family do not like spicy food)

In a large pot, warm oil over medium heat. Add onion and carrot and saute until soft. Add the spaghetti sauce, chicken broth, beans, pasta, and red pepper flakes. Simmer for ten minutes or until pasta is cooked and soup is heated through.

This is another good recipe to add leftover ingredients to. I have made it with spinach, leftover pieces of cooked chicken, and shrimp added.

* indicates a WIC food

-Allison Leonard RD

Chili for a Chilly Night

Here's an easy and delicious chili recipe for those chilly nights.

White Bean Chicken Chili

You will need:

1 Medium onion chopped

Half of a 1lb bag of Navy Beans

1 6 oz Can of White Meat Chicken or cooked chicken chopped up

2 Tbsp Chili Powder

1 tsp Oregano

1/2 tsp Red Pepper

Directions:

1. If you are using beans that are already cooked, start at step 4. See how to cook them ahead of time in the crockpot here, or start with dried beans by following steps 2 and 3.

2. Sort through and rinse your 1/2 lbs of navy beans and add them to a large pot. Cover with about 2 inches of water and bring them to a boil. Let the beans boil for about 3 minutes, then remove them from the heat.

3. After your boiled beans have been soaking for at least an hour, discard the old water and add fresh water. Again, you want about 2 inches of water.

4. Add your chopped onion to the beans and let them cook covered on med-low heat for an hour.

5. Add the shredded chicken along with the remaining spices and allow them to simmer for an additional 30 minutes.

As you can see, this recipe is very easy and even easier if you make the beans ahead of time. I like to have this chili with cheese quesadillas made with the whole wheat tortillas and cheese you get on your WIC checks.

-Valerie Marcellus, Nutritionist

Meal Planning and Shopping Matters Update

Thanks to those of you who have come out for our WIC Shopping Matters Tours! There is still plenty of time left to sign up for future tours and we are excited to be able to offer WIC participants who attend a tour a FREE $10 GIFT CARD to be used on fruits and vegetables at the store that day!

One major way to save money and time at the grocery store is to plan out your meals ahead of time and take a list. I found a great meal planning worksheet and grocery list that you can download for free here. If you are stuck on ideas of what to make, remember that you do not have to make four course dinners. Make it easy on yourself and it will get done!

If you want to get a little more advanced with meals and meal planning here is a great link that has alot of useful recipes and ideas for meals.

Also, we still have plenty of room for participants to attend tours on these dates:

Stafford Giant: Feb 23, March 1, and March 22 at 10:30 and 3 PM

South Point Wal- Mart- Feb 24, March 2, and March 23 at 10:30 and 3 PM

Call Allison Leonard at 540-322-5948 to sign up or for more details!

Extended Hours Started!!

The Rappahannock WIC program is excited to start offering our extended hours.  We know a lot of people have a hard time getting in during work hours with their children.  So now once a month 3 of our 5 offices are opened until 7!  Stafford, Spotsylvania, and Fredericksburg are opened until 7 and Caroline will stay open once a month until 5:30!  This started today so call your local health department to find out more about these appointments. 

  

Kids in the Kitchen!!

If you have come in recently to the WIC office you probably have already heard about having kids help out in the kitchen.  If you haven't that is okay you have come to the right place. We are going to go through a bunch of information about why it is important to have kids in the kitchen, safety in the kitchen, and give you a few kid friendly recipes!!

Why should kids help in the kitchen?
-  It helps kids learn how to follow directions
- It teaches them how to use their hands
- It teaches them to try new foods
- Kids feel good about themselves when you tell them they are doing a good job
- Good memories for the kids and the parents!

Before the kids help in the kitchen it is important to make it safe.  Here are some tips:
- keep dangerous tools out of reach
- use a step stool
- always stay with your child
-unplug appliances
- have plenty of time to cook
- teach kids the importance of HOT and what times can be hot to touch
- keep hands clean- wash with soap and warm water before handing food, wash again if handling raw meat or eggs, wash hands if you sneeze, cough or blow your nose

Now that you have some safety tips here are some  recipes to try out with the kids!


Fruit Salad
3/4 cup fresh strawberries, sliced
3/4 green grapes, halved
1/3 cup small cantaloupe, cut into chunks
1/3 cup medium firm banana, sliced
2 tablespoons and 1/2 tsp orange juice

Preparation
1. In a large bowl, have your child combine the fruit ( Leave out bananas until right before serving)
2. Then have your child pour the juice over the fruit and mix it with hands to coat
3. Cover and refrigerate for 4 hours.
4. Add bananas when you are ready to serve.

Ants on a log
   
Celery
Peanut Butter
Raisins

Preparation

1.  Parents cut up celery into 2 inches pieces
2. Parents spread peanut butter or if child is old enough have them spread it with a plastic knife.
3.  Kids add as many raisins want on their logs.

Fruity Kabobs

Ingredients

Skewers
1 cup strawberries
1 cup thickly sliced bananas
1 cup grapes, halved
1 cup apple pieces

Preparation

Kids can thread fruit on skewers in any order they like.  You can serve this with some yogurt for a good afternoon snack!


If you have any questions about your kids helping in the kitchen call your WIC nutritionist!

- Eileen Alwang
   WIC coordinator

- Melanie Zeck
   WIC intern