Get Your Plate In Shape, Round 6

The last stop on our MyPlate journey is the....

Grain Group!

What is a grain?

To be considered a grain the food must be made up of rice, wheat, oats, cornmeal or barley. The grain group is split into two groups: Whole Grain and Refined Grains. Let's take a look at the whole grains first!

• Whole Grains contain the entire grain kernel this includes- the bran, germ and endosperm. Some examples are: whole wheat flour, oatmeal, brown rice, whole wheat pasta, quinoa and popcorn.
• Refined Grains have been processed to remove the bran and germ which means it will have a longer shelf life and finer texture. But, it also means that dietary fiber, iron and B vitamins have been removed.

Remember to make half your grains whole grains! 

How much do I need? 

Just like with many other foods, the amount you need depends on your age, gender and activity. Click here to find out how much you need!

What counts as a serving?

1 slice of bread, 1 cup of cereal or 1/2 cup of cooked rice/pasta is considered 1 ounce. Check here for more examples regarding serving sizes.

Why do I need grains?

Eating grains, especially whole grains is linked to health benefits. Whole grains may reduce the risk of heart disease and help with weight management. Whole grains contain fiber and can reduce constipation. And if you are pregnant, grains that are fortified folate can prevent neural tube defects during fetal development. The dietary fiber from whole grains may help reduce blood cholesterol levels and could lower your risk for heart disease, diabetes and obesity. Whole grains are also a source of magnesium and selenium which are important for building bones and protecting cells from oxidation.

Tips for getting more whole grains in your diet:

Making half of your grains whole grains should be easy and not a chore. Try these tips!

• Switch a slice of white bread for whole grain bread or make half of your rice with brown rice. It will leave you filling full for longer!
• Try whole wheat flour in your morning pancake or muffin mix.
• Oatmeal is a tasty and quick breakfast, pair it with your favorite fruit! 
• Snack on ready-to-eat whole grain cereals or butter with little salt or butter
• Be a good role-model for your kids, if you eat whole grains they will more likely try them!
• Remember color is not an indicator you must read the ingredients. Look for "whole wheat" should be the first ingredient!

We hope you have learn some new information on MyPlate. If you have any questions on any of the MyPlate series leave us a comment or check out http://www.choosemyplate.gov/ for more information!

Megan Mauer, Nutritionist

Get Your Plate in Shape, Round 5 

The next part of the plate supplies a lot of nutritients including: Vitamins B & E, Iron, Zinc and Magnesium. What could it be?

PROTEIN!!

                                           What is a protein?

All foods made from meat, poultry, seafood, beans, peas, eggs, processed soy products, nuts and seeds are all considered part of the protein group. Please note that beans and peas are also part of the vegetable group. Starting April 1st on your WIC vouchers you will get a choice of dried or canned beans! You can also have a choice of peanut butter!

How much do I need?

This depends on your age, gender and your activity level.  Click here to find out exactly how much you need. Most Americans actually get enough protein, but need to choose leaner meats. 

What counts as a serving?

In general, one ounce of meat, poultry or fish, 1/4 cup cooked beans, 1 egg, 1 tablespoon or 1/2 ounce of nuts counts as one ounce in the protein food group. Click here for more examples.

Why do I need protein?

Eating protein provide nutrients that are important for your health and maintenance for your overall body. Protein functions as building blocks for bones, muscles, skin and blood. As well as building blocks for enzymes, hormones and vitamins. B vitamins are also found in this food group and release energy, playing a vital role in the nervous system. Iron is also found in a lot of protein products. Having the correct iron levels is important because iron carries oxygen in the blood. It is important for all populations to eat heme-iron (meats) and non-heme iron foods with Vitamins C, especially women of child bearing age.

Tips for making smart choices:
Go Lean! Trim away any extra fat from meat and poultry before cooking. Broil, grill, roast or bake your meats instead of frying. Drain off any extra fat that may appear after cooking. Stay away from extra sauces or gravies.

Variety, Variety, Variety! There are so many choices you can make when it comes to protein. Try some fish such as salom or trout. Make beans or soy products the main dish try bean burrito, beans and rice, lentil soup or hummus!

Check the label. We want to limit our sodium intake as much as possible. Be sure to check the sodium on processed meats such as hotdogs. Meats can also be bought lean, when possible select the leaner meats for less saturated fat.

Remember to try a variety of new foods from the protein group each week! Make it fun for the whole family and get your kids involved with picking out the protein at your next meal!  

Megan Mauer, Nutritionist

Changes coming in 2012!



This spring some of the foods you can purchase with your WIC benefits will change. If the following foods are listed on your WIC food instrument, here are some changes you should be aware of:

BABY FOOD: You will be able to buy any brand of baby food that matches the container size listed on your food instrument.

BEANS: You will be able to buy any brand of single ingredient canned (14-16oz.) or dry (16oz.) beans, peas or lentils starting APRIL 1, 2012!

CEREAL: New adult cereal choices will be allowed (12oz.)

CHEESE: Kraft Deli Deluxe Reduced Fat sliced cheese will no longer be allowed.

FROZEN JUICE: New frozen juice brands will be allowed (12oz.)

LIQUID JUICE: New liquid juice brands will be allowed (64oz.). Cranberry juice will no longer be allowed.

SOY MILK: A new container size (32oz.) of 8th Continent Soymilk Original and Vanilla will also be allowed.

WHOLE GRAINS: New whole wheat bread brands, wheat and corn tortilla brands will be allowed.

We will continue to update you on any new foods and when they will become available. If you have questions please contact your local WIC office. In the meantime, keep a lookout for the canned beans option available to you starting APRIL 1, 2012!

In addition, coming this year will be the redesign of the "WIC DESIGNATED" sticker you normally see around the allowable foods you can purchase with your vouchers.

We will let everyone know when to start looking for the "new" stickers. For now, nothing has changed so keep looking for the yellow and red WIC DESIGNATED ("old") sticker.




Finally, in addition to your new Approved Food List you will be receiving, if you have a child that is drinking formula or Pediasure, you will be given a pamphlet detailing what formulas are approved, along with a picture to better show you what you are looking for once you get into the store. Below is a picture similar to what you will recieve.

We will let you know more information about all of these changes once we know! Check back frequently for updates and news!

-Christy Redmond, Nutritionist



Smart Shopping with WIC

Check back frequently for more video tutorials throughout the month of March!

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