Congratulations on the birth of your baby and for choosing WIC! Healthier families choose WIC – it’s a choice to be proud of!
As a new mom WIC offers you:
This booklet has tips to help keep you and your new baby healthy. These tips do not replace a doctor's advice.
When you visit your local WIC clinic, you can learn more about healthy eating and feeding your baby. We hope you enjoy being on WIC.
Sincerely,
Your WIC staff
If you need help to pay for medical care, contact:
Health First Colorado, Colorado’s Medicaid Program. To find out if you qualify, visit www.healthfirstcolorado.com or call 1-800-221-3943.
Below is a table to show you the foods and amounts that are right for you. When you are breastfeeding, you need slightly more food. The additional servings in the table help you get the nutrients that you need. This is a general guideline. You may need more or less food.* For a personal daily food plan, visit MyPlate.gov/myplate-plan
Eat regular meals and choose a variety of whole grains, vegetables, fruits, dairy and protein.
*Based on a 2,000 and 2,400 calorie diet.
Breastfeeding: 8 ounces (8 servings) per day
Non-Breastfeeding: 6 ounces (6 servings) per day
1 Serving = 1 Ounce
1 slice bread or tortilla
½ bagel or hamburger bun
½ cup cooked rice, noodles or cereal
1 cup flake-type cereal
Oatmeal
Whole wheat bread or rolls
Brown rice
Tortillas (whole wheat or corn)
Breastfeeding: 3 cups (6 servings) per day
Non-Breastfeeding: 2½ cups (5 servings) per day
1 Serving = 1/2 Cup
½ cup raw or cooked vegetables
1 cup lettuce or other leafy greens
½ cup vegetable or tomato juice
Eat many kinds and colors: dark green, orange, red, yellow, purple and white
Add to: scrambled eggs, rice, noodles, salads and casseroles
Breastfeeding and
Non-Breastfeeding: 2 cups (4 servings) per day
1 Serving = 1/2 Cup
½ cup chopped or cooked
1 fruit—apple, orange, peach, etc.
½ cup 100% fruit juice
Eat many kinds and colors: red, yellow, orange, blue, green and white
Put sliced or chopped fruit on cereal, pancakes, pudding and frozen yogurt
Breastfeeding and
Non-Breastfeeding: 3 cups (3 servings) per day
1 Serving = 1 Cup
1 cup milk
1 cup yogurt
1 to 2 slices cheese
Choose 1% or non-fat milk
If it is hard to drink milk, get ideas from WIC
Breastfeeding: 6½ ounces (6½ servings) per day
Non-Breastfeeding: 5½ ounces (5½ servings) per day
1 Serving = 1 Ounce
1 ounce meat, chicken, turkey or fish
¼ cup canned light tuna
1 egg
¼ cup cooked beans or tofu
1 tablespoon peanut butter
A 3-ounce serving is the size of a deck of cards
Choose lean meats: bake, broil or grill them
Eat more beans; ask WIC for recipes
Eat snacks and regular meals to have more energy and think clearly.
For meal and snack recipes and videos using foods you get on WIC, signup for wichealth.org.
It helps you get through the day. Here is a simple plan. Try choosing a food from each column for a healthy breakfast.
Oatmeal
Applesauce
1% or Nonfat Milk
Whole Grain Waffle
Sliced Strawberries
Lowfat Yogurt
Whole Grain Tortilla
Tomatoes
Beans & Lowfat Cheese
Brown Rice
Vegetables
Egg
Whole Grain Cereal
Raisins
Peanuts
Pizza Topped With…
Vegetables
Lowfat Cheese
Preheat oven to 350 degrees.
Mix all ingredients together and place in a 8” x 8” pan. Bake at 350 degrees in the oven until all liquid is absorbed – about 35-40 minutes. This recipe works well to refrigerate and warm up the next day.
Serve hot cereal with milk. Serves 4-6.
When you make healthier choices at fast food restaurants, you add more nutritious foods to your day and save calories.
Even on busy days, moms say with a little planning they can make foods at home that are healthier, easier and cheaper than going out for fast food.
What if you could eat something every day that was inexpensive, safe and easy that protects your health? What if it also helped to protect your future babies from birth defects? Would you want it?
This protection comes from folic acid, a B vitamin. Every cell in your body needs folic acid. Studies show folic acid might also protect you from a heart attack, stroke and cancer.
Folic acid helps protect your unborn baby’s spine and brain from birth defects. However, the protection needs to begin before you become pregnant. Women become pregnant often without planning it. Get in 400 micrograms of folic acid every day by:
It’s recommended to get at least 400 mcg of folic acid every day.
Being active even 10 minutes three times a day can:
Take it easy, at first. Your body needs to heal. Ask your doctor what you can do and when you can do it.
Walking is a great way to get and stay fit. Put your baby in a stroller or a carrier and walk. Walk at the mall, school or community center. Ask your friends or family to join you.
Start with a 5 or 10 minute walk. After one week, walk a little longer or farther. Set a goal that works for you.
Here are other easy ways to move your body:
Change health habits one at a time. Get used to one change before you make the next one.
What food can you cut back on?
EXAMPLE:
Cut back to one soda a day.
What food can you change?
EXAMPLE:
Eat brown or wild rice.
What can you do to be more active?
EXAMPLE:
Take the stairs, not the elevator.
A common question new moms ask is: “How can I feel good and lose the baby-weight after delivery?” If you’re a mom who has this question, there’s good news! Studies show small changes can make a big difference in helping you feel good, have more energy and lose weight too. Here’s tips moms have shared that worked for them:
Eating healthy is only one part of feeling great and having more energy – being active helps too. Staying active helps new moms relieve stress – and having a new baby can be stressful! Ask your doctor when it’s OK to exercise and then start out slow. Refer to the “Be Active” section. For a personal daily food plan, visit ChooseMyPlate.gov.
Your baby has a special way to talk to you. Babies use their body and make noises to let you know when they need to eat, learn, play or rest. These are called cues.
Hunger
When your baby is hungry, he may:
Fullness
When your baby is full, he may:
I Need Something to Be Different
As you get to know your baby, you will begin to recognize what he is trying to tell you. Learning how your baby communicates with you takes time. When your baby needs a break from playing and learning, or needs some quiet time, he may:
I Want to Be Near You
As your newborn gets older, you will be better able to tell when he is ready to interact, learn or play. When your baby is asking you to help him learn more about you and his new world, he may:
Pay attention to your baby’s cues and feed when she is awake and calm and before she begins to cry. Responding to her cues can help your baby be calm and happy. Don’t worry about spoiling her. You can’t spoil a tiny baby.
You can feel proud of the care you are giving when you let her eat her way. Keep the feeding at her pace. Let her tell you when she’s finished. You are responsible for what is fed – breast milk or formula. Your baby is responsible for when, how much and how fast they are fed.
With practice, you will get better at understanding and responding to her needs.
Congratulations on your decision to breastfeed your baby! Breast milk provides the perfect nutrition made just for your baby.
Breastfeeding helps protect your baby from getting sick, including lowering the risk of earaches, infections, allergies, diarrhea and constipation. It may also help you get back to your pre-pregnancy size quicker.
Ask your WIC staff about:
For more information about breastfeeding visit:
Feeding time is a special time between you and your baby. Formula provides everything needed for your baby to grow strong. Your new baby needs your help to do well with eating.
Whether it’s breast milk or formula in the bottle, follow these tips.
Hold me when you feed me a bottle. I love to see your face. Propping my bottle can lead me to choke and I can even get ear infections.
Stay away from all smoke. There’s no safe level of exposure for your baby. All forms of smoke are harmful. For a healthier baby and a healthier you, choose to be free from tobacco, e-cigarettes, marijuana and smoke.
Keep smoke outside the home and car. Set a “NO SMOKING” rule for your home and car. Don’t let people smoke around your baby.
Cigarettes and other forms of tobacco are dangerous to the health of everyone. Nicotine from tobacco passes through breast milk.
Smoking and secondhand smoke exposes your baby to nicotine and other harmful chemicals.
Most e-cigarettes contain nicotine and other harmful chemicals.
Don’t use e-cigarettes or allow others to use e-cigarettes around your baby.
Get help to cut back or quit.
Talk with your doctor or call the Colorado Quitline at 1-800-QUIT-NOW (1-800-784-8669) or visit www.coquitline.org.
Any kind of smoke is a health risk.
The active ingredient in marijuana, tetrahydrocannabinol (THC), passes through breast milk and may impact your baby’s ability to learn later in life.
If you need help, talk with your doctor or call the Colorado Crisis line at 1-844-493-8255 or text “TALK” to 38255.
Never leave your child with people who are drinking or using drugs.
Any of these feelings that last more than two weeks are signs of depression. Do you…
Talk to your doctor.
Call the Postpartum Support International (PSI) Helpline at 1-800-944-4PPD (1-800-944-4773) , visit www.postpartum.net , or text 800-944-4773 (English) / 971-420-0294 (Spanish).
If you have thoughts of harming yourself or your baby, get immediate help by calling the Colorado Crisis line at 1-844-493-8255 or text “TALK” to 38255.
With all there is to do in a day, how do you find time for yourself? To take care of others, you have to take care of you. Here are some tips for finding time for you in your day.
Remember to take care of yourself too.
Remember you’re not alone; there are lots of moms just like you with the same struggles and demands. WIC is here for you!
