WIC - Nutrition Information

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Importance of Good Nutrition

Good nutrition is important for pregnant women and growing children. Here are a few nutrition tips. You can contact the WIC office at (530) 225-5168 for more information on any of these topics.

Nutrition for Pregnancy and Breast Feeding

  1. Folic acid is a very important vitamin for women! Prevent birth defects (neural tube defects) for your unborn child. Make sure your diet has enough folic acid before you get pregnant. Some foods with high folic acid are: oranges, grapefruit, pineapple and citrus fruits; orange juice; pinto, kidney and lima beans; spinach, broccoli, peas and asparagus; chicken or beef liver; brewer's yeast; most breakfast cereals (read nutrition label); folic acid fortified rice and pasta.
  2. Nausea or vomiting, sometimes called morning sickness, may occur during the early months of pregnancy. It usually disappears after the third month. If you have this problem, try the following: eat 5 or 6 small meals a day; drink fluids, including soups, between rather than with meals; avoid greasy, fried or highly seasoned foods.
  3. Certain changes which take place in your body during pregnancy may make you constipated. Little exercise or not enough fiber and liquids in your diet may also cause this problem. Contact WIC for The Daily Food Guide in "Eating Right for Your Baby", and talk to your doctor. Do not take any over-the-counter drugs or home medications such as mineral oil.
  4. Heartburn is sometimes a problem during the last months of pregnancy. As your baby grows, there is increased pressure on your stomach. If you have heartburn, try the following: eat 5 or 6 small meals a day, limit fatty and fried foods, avoid spicy foods, wear clothes which are loose around your waist. Over-the-counter drugs may be harmful to your baby. Never take a medication before talking to your doctor.

Be a Healthy Mom

A new baby brings a lot of joy. Caring for your baby also takes a lot of energy and time. To have energy for your and yourself, you need to take care of yourself too!

Now that my baby is born, does it matter what I eat?

Yes! Eating healthy foods helps you get your body back in shape, have more energy and feel better.

I don't have time to eat healthy. What can I do?

Try to have quick snacks handy - here are some ideas: milk, juice, fresh fruits, carrot sticks, cheese and crackers, peanut butter sandwiches, yogurt, cereal with milk, quesadillas (cheese melted in a tortilla), canned beans, canned tuna or salmon, eggs, frozen vegetables, baked potatoes or sweet potatoes. Ask a friend to help you with shopping or cooking, or to bring you a meal. Ask your doctor if you should keep taking your prenatal vitamins.

I want to lose weight and get back in shape. How can I do it?

Give yourself some time. The best way to lose weight is slowly, about 1 or 2 pounds a week. Eat healthy foods and talk to your doctor about when you can start exercising and what you can do. Breastfeeding your baby may help you lose weight, too.

My doctor says I have anemia. What does that mean?

Many new moms have anemia, or low iron blood. Anemia can make you feel tired and weak, and get sick easily. Eat meats, beans and WIC-recommended cereals as often as you can to get the iron you need. If your doctor gives you iron pills, be sure to take them.

I feel depressed sometimes. Is that normal?

You may feel happy one minute and be crying the next. Most new moms feel sad or upset sometimes. This is because of:

  1. Hormone changes in your body
  2. Not enough sleep
  3. Caring for your baby 24 hours a day
  4. The baby's crying
  5. Missing your friends

It usually gets easier as your baby gets more settled. Ask your friends and family for help, and try to rest. Getting some exercise can help you feel a lot better. If you feel sad or upset for more than 2 weeks, or you start feeling worse, you may have depression. You may have no interest in your baby, eating, sex, or life in general. It may be hard to take care of your baby. You may feel like hurting your baby. If you have these feelings, get help right away from your doctor or a counselor. Counseling or medicine can help treat depression. If you don't know who to ask for help, your WIC counselors can give you ideas

Feeding Your Baby - Birth to 8 Months: Helpful Information

  1. Be patient when feeding your baby.
  2. Bottles are for plain water, breast milk or formula. Give juice in a cup only. Never give sweetened drinks.
  3. Never force baby to finish a bottle or food. Your baby is the best judge of how much to eat. She will tell you when she has had enough by turning her head away, closing her lips, pushing food out of her mouth, or throwing food on the floor.
  4. Feed your baby from a small dish, not from the jar. Feed with a small spoon. Use a clean spoon to take more food out of the jar. Your baby's saliva (spit) can spoil the food, which may cause diarrhea. Throw away any leftover food or liquids in your baby's bottle or dish. Store leftover jar food in the refrigerator. Use within 2 days.
  5. Add one new food at a time. Wait five days before giving your baby another new food. Watch for allergic reactions.
  6. Some allergic reactions are: skin rash, gas, breathing problems, and diarrhea. Foods that may cause allergic reactions are: cow's milk, orange juice, egg whites, wheat products, corn products, fish and other seafood, soy products like soy milk and tofu, peanut butter, peanuts or other nuts, chocolate, strawberries and raw tomatoes. Most babies outgrow these allergies.
  7. Buy plain foods. Avoid buying combination dinners.
  8. Offer fruit for dessert. Babies do not need baby desserts like puddings, custards, and cobblers.

WARNING: Babies can easily choke on hot dogs, nuts, seeds, popcorn, chips, grapes, raisins, raw vegetables and peanut butter. Do not serve these foods. NEVER give your baby honey or foods made with honey. Your baby could get very sick or even die.

Feeding Your Baby - 6 to 8 Months: More Helpful Information

  1. Hold your baby close if you bottle feed. Never prop the bottle or put baby to bed with a bottle.
  2. Be patient when feeding your baby. Babies are messy eaters. Always sit with your baby while baby eats.
  3. See #2 above. Offer your baby about 4 ounces of plain water a day, in a cup.
  4. Wipe baby's teeth with a soft damp cloth after meals.
  5. Wash your hands and baby's hands with soap before feeding baby. Wash the high chair tray with hot soapy water after baby eats.

Feeding Your 1 to 3 Year Old: Helpful Information

  1. Children know how much they need to eat. But they do not know what kinds of foods they need. Offer your child healthy foods. Serve your child 3 meals and 2 to 3 snacks every day. Serve a variety of healthy foods every day.
  2. Children eat more on some days than others. What your child eats in one day may not match the food guide. Think about all the foods he eats over several days instead of just one day. It is normal for children to eat less after the first year - they are not growing as fast.
  3. Start with small servings. Give about 1 tablespoon of each food for each year of your child's age. For example, if your child is 2 years old, serve her 2 tablespoons of vegetables and 2 tablespoons of rice. Let her ask for more.
  4. Make mealtime a family time. Children like to eat with others. Try to have meals and snacks at about the same time every day.
  5. Serve foods that:
    1. Are bite size or easy for your child to hold
    2. Are soft and easy to chew
    3. Are mild and simple
    4. Are not too hot or too cold
    5. Have a lot of colors, textures and shapes

WARNING: Children under age 4 can choke on foods like hot dogs, popcorn, nuts, raw carrots, grapes, jelly beans, gum and hard candy. Avoid these foods. Cut hot dogs into very small pieces. Always be nearby when your child eats. Children can choke if they run and play with food in their mouths. Be sure your child sits down to eat at the table.

Help Your Child have a Healthy Weight

  1. Play with your child every day. Active play helps your child be healthy and grow well.
  2. Limit TV time to 1 or 2 hours per day.
  3. Do not use food as a reward. Give your child hugs and attention instead.
  4. Only serve sweets once in a while. Some good desserts are yogurt, custard, fruit and fruit juice popsicles.
  5. Be sure to read the labels and buy healthy snacks for your family.

These helpful hints were taken from publications developed by the WIC Supplemental Nutrition Branch, California Department of Health Services. "WIC Works Wonders For You and Your Child", "Nutrition for Pregnancy and Breast Feeding", "Be a Healthy Mom", "Feeding Your Baby Birth to 8 Months", "Feeding Your Baby 6 to 12 Months", "Feeding Your 1 to 3 Year Old" and "Healthy Choices for Kids". Copies may be obtained at the Shasta County WIC Office.

"Building a Healthier Community"

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A large and growing amount of health information exists on the Web. This information varies widely in quality and focus. The links on this site will lead you to reliable sources of information. Some of these links may provide personal health information; these are designed for educational use and are not intended to replace advice from a health professional. Some of these sites display advertising; the Shasta County Department of Public Health does not endorse any product or service offers. Further, some of these sites may occasionally support or oppose a state or local ballot measure; the Shasta County Department of Public Health does not promote or discourage the passage of any state or local ballot measure and does not use any County resources for campaigning purposes.

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