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December 2020

5 Ways To Nest While Pregnant

2022-03-16T19:55:53+00:00December 27th, 2020|Categories: Mom Health, Pregnancy, WIC Nutrition|Tags: , , , , , , |

Prepare For Baby While Pregnant

Are you pregnant?

All of a sudden you have an undeniable urge to clean out your closets and make homemade decorations for your new baby’s room.  Trust us – it’s normal. Nesting is nature’s way of telling us it’s almost time to take care of your little one.  Nesting can actually occur at any moment in pregnancy, and while the sudden burst of energy to organize and clean everything may seem out of character, go ahead and embrace it. Just don’t overdo it! Here are 5 fun and safe ways to nest while you get ready for your baby: 

ORGANIZE YOUR PANTRY

This is an activity that will actually help you once the baby arrives. Once your pantry is organized you will quickly be able to find what you need. Toss out expired foods and canned goods. Make sure opened containers are sealed with clips. Arrange like items together (cereal, canned goods, spices, oils and staples like flour). If you want to really go overboard, head on over to your local dollar store for cute storage containers and labels to help you organize. This is a good time to organize ingredients to help make life easier once your baby arrives. 

MAKE FREEZER MEALS

Make freezer meals in advance to save time in the kitchen.

Finding time to cook will be hard once the baby arrives. Take any leftover veggies you didn’t eat this week, cook them up and store them in your freezer. This will save you lots of time when you need a quick meal on little sleep. Most fruits, vegetables and beans freeze well. Go ahead and research a few recipes for healthy freezer meals to get you started.  Texas WIC also offers a few health guidelines to keep in mind when searching for recipes.

START A PINTEREST BOARD

After you research those recipes go ahead and add them to a newly created Pinterest board. You can make a board of all the things that inspire you – activities for you and your baby, recipes, parenting tips and just about anything else that pops in your mind. It’s also a great way to relax!

PACK YOUR HOSPITAL BAG

Every mother has ideas on what to pack for the hospital. Call up a few family and friends to see what they suggest. Plus, it’s a great way to connect to loved ones.  You might want to consider comfortable clothes and extra underwear and a nursing bra, a cell phone charger, travel-size toiletries like shampoo, conditioner and toothbrush. Also when you head to the hospital don’t forget your ID and insurance card.

SELF CARE WHILE PREGNANT

Once your baby arrives, you will be short on sleep and time. This is the perfect time to get in some extra relaxation.  In fact, go ahead and get in as much time as you can doing all the things you enjoy. You deserve it.   

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Join WIC During Pregnancy

2022-03-18T16:08:19+00:00December 11th, 2020|Categories: Pregnancy, Texas WIC, WIC Nutrition|Tags: , , , |

You are Pregnant…now what? Join WIC.

You just got the most exciting news: You are going to be a new mommy!  Your mind is already swirling. There is so much to do: announce the big news to friends and family, pick the perfect name, and find the perfect onesie to bring your baby home.   Take a deep breath. You have roughly 9 months to get ready.  Before you get ahead of yourself, some of the most important items on the ‘To-Do’ list will be how to take care of yourself and the growing baby inside your belly. 

Once you become pregnant some of your most routine habits might need to be adjusted to keep you and your baby healthy. Everything from your sleep and exercise habits to your morning cup of coffee should be examined to make sure they are safe during pregnancy. The most important advice for pregnant women is to visit your doctor as soon as you find out you are expecting and attend all scheduled visits up until delivery and immediately afterward. Always remember to talk to your doctor about any questions and concerns. 

WIC PREGNANCY

Expecting Texas mothers can also see if they qualify to become a WIC client. The WIC program is 100% free. It’s aimed to help pregnant and breastfeeding mothers get a healthy start for their infants and children up to age five. WIC recipients can take home free nutritious food such as fresh fruit and vegetables, milk, and even specialty formula to make sure you are getting your baby off to the healthiest start. Texas WIC also offers access to free nutritional classes and visits to WIC-approved clinics. To find a WIC Clinic near you, visit this site. Your team of health professionals will provide individual guidance about how to maintain a healthy lifestyle for you and your baby, but here are some important tips to help get started along your healthy WIC pregnancy journey:

DIET, VITAMINS WHILE EXPECTING

You are now eating for two. That doesn’t mean you eat twice as much as you did before you were pregnant. Discuss with your doctor your target calorie intake. Your daily calorie goal will vary based on your pre-pregnancy weight. There are, however, some guidelines that will apply to most pregnancies. It’s important to eat plenty of fruits and vegetables so your baby has all the right vitamins to grow. Pregnant women should eat a healthy mix of fruits, vegetables, dairy, and lean protein while avoiding calories loaded with extra fat and sugar. It’s important to get nutrients like iron, fiber, and calcium. One of the most important nutrients you consume might be folic acid. Getting enough folic acid –  from the start of your pregnancy – has been proven to help prevent birth defects of the baby’s brain and spine. You can get folate from foods such as dark leafy greens like spinach, beans, lentils and whole-grain cereals and breads that are fortified with folic acid. It’s also often found in prenatal vitamins. Pregnant women should NOT consume unpasteurized milk, cheese, or juice. Consuming undercooked meat, eggs or fish is also harmful.  Expected mothers should cook lunch meat or hot dogs until it steams before eating. Pregnant women can eat fish low in mercury levels (up to 12 ounces) twice a week.  Fish that are safe to eat include shrimp, canned light tuna, salmon, and catfish. However, Albacore tuna and tuna steak should be limited to more than 6 ounces per week. Eating fish high in mercury can be harmful to your baby. Women should stop drinking alcoholic beverages and limit caffeine while pregnant.  Drinking alcohol can cause premature birth and birth defects. Too much much caffeine can cause low birth weight. Pregnant mothers can replace their caffeine intake with water. Staying hydrated helps you and your baby. Also, don’t forget to take your prenatal vitamins daily. Your doctor can also recommend one that is right for you. Texas WIC can also help you navigate how to eat right if you are pregnant. You can also get your nutritious WIC foods at a Grocery Services North location.

SELF CARE DURING PREGNANCY

Being pregnant can be very stressful. The right self care (a healthy diet, being active, and getting enough rest) are tools you can discuss with your doctor to help make your pregnancy easier.  If you exercised regularly before becoming pregnant, discuss any modifications that are needed with your doctor. If exercise wasn’t part of your daily routine, create a plan with your physician.   The right amount of exercise might vary throughout your pregnancy, but getting the right mix of activity can help reduce stress and help you sleep better. It can also lower the risk of high blood pressure and diabetes. Consider going for a walk or taking a prenatal yoga class. 

TIPS FROM Texas WIC DURING PREGNANCY

  1. Keep all of your clinic appointments and follow the advice of your doctor.
  2. Take prenatal vitamins and any medications your doctor gives you.
  3. Brush and floss your teeth regularly.
  4. Relax and get help from friends and family.

For more tips and to join WIC during pregnancy, visit a Texas WIC office near you or sign up for a class by visiting  Texas WIC’s online classes.    

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Texas WIC Classes at Your Fingertips

2022-08-26T10:31:27+00:00December 8th, 2020|Categories: Pregnancy, WIC Food, WIC Grocery Shopping, WIC Nutrition|Tags: , , , , , , , , |

Texas WIC  Offers Free Classes Online

As soon as your baby is born you’re expected to know everything about taking care of an infant. You have to learn how to nurse your baby and everything the little one is trying to communicate every time they cry.  There’s a lot to learn, but luckily Texas WIC offers a catalog of online classes for mothers. It’s all 100% free of charge. 

If you are a Texas WIC client, taking the courses is part of the free program. It’s designed to help pregnant and breastfeeding mothers get a healthy start for their infants and children up to age 5. The program also offers access to its WIC clinics and provides free nutritional WIC-approved food.  Some of the classes are live during scheduled dates and times. Other classes are “Click and Learn” presentations.  Even if you aren’t part of Texas WIC, you can participate in some of the classes online.

Topics range on everything from “What to Expect Year to Year,” “The Baby Blues and Postpartum Depression” and “Smart Snacks for Children” There are even entertainment programs for kids. A “Live Story with Zobey” teaches kids basic counting skills and how fruits and vegetables grow in a garden. It also encourages trying new foods.  The WIC classes are an excellent resource to learn how to be a better parent and how to care for yourself. To find out if you qualify for Texas WIC, apply online or visit a WIC clinic.

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November 2020

Tips For A Successful Thanksgiving 2020

2023-11-10T19:55:56+00:00November 25th, 2020|Categories: Meal Planning, WIC Food, WIC Grocery Shopping, WIC Nutrition|Tags: , , , , , |

From Shopping and Cooking WIC Foods & More

There isn’t anything typical about 2020. Thanksgiving won’t be either. It might even be better than normal. We have tips for grocery shopping and recipes (including WIC foods) to activites for the whole family. Health officials are also urging us to change how we celebrate Thanksgiving. Instead of large family gatherings, opt for a feast with just your household, they advise. So maybe you won’t be traveling to grandma’s house this year, but you can still have some of your family traditions – even if it is smaller scale. Maybe you will even find a few new favorites to be thankful for this year.  The change of plans might mean you are preparing a bird and all the trimmings for the first time. Here are a few of our best tips if you are preparing a feast this year: 

COOKING THE BIRD

There is no shortage of tips and tricks to cook a turkey, but the USDA has put all the essential information in one place. They cover how to select your turkey, how to defrost your bird, how to cook and store leftovers. All the details are on their website.

WIC SHOPPING

Plan and shop safely. If you are a WIC client, get as much as you can from a primarily WIC grocery store, like Grocery Services North.  We can help you get your WIC shopping done and be in-and-out of the store in no time. You won’t have to spend extra time searching for WIC-approved items among all those that aren’t. Also, make a list of the items you need. It will also be helpful when you start planning your dinner. Don’t forget to wear a mask.

PLAN YOUR  MEAL USING WIC FOOD

When it comes to preparing Thanksgiving dinner – no matter how big or small – preparation is everything. We can help plan your menu using WIC food.

  • Review your recipes. Make sure you have a well-balanced meal that incorporates healthy fruits and vegetables.  If you are looking for recipe inspiration, visit the collection at Texas WIC.  There you can find great and healthy side dishes and desserts like apple crisp, cauliflower with lemon, citrus glazed carrots, fruit salad and roasted sweet potatoes. 
  • Keep it simple. One of the main themes of Thanksgiving Day 2020 is to keep it small. Even though we might miss spending the day with our extended family and friends, having a smaller gathering might also be less stressful. Keep your menu simple and well balanced too.
  •  Also, don’t forget about the leftovers. Texas WIC also has a few great recipes to help use up your leftover poultry: chicken and rice casserole and chicken tortilla soup.

FUN FOR THE KIDS

This may be the perfect year to incorporate a few new family traditions. Here are a few ideas to consider: 

  • Let your kids help prepare a side or take part in the cooking. Of course, what they help prepare will depend on their age. Younger children can help make a side with your supervision. Toddlers can make crafts to decorate the table. Some fun ideas include turkeys made by tracing your hand. 
  • Older kids can also be in charge of setting up a group phone call with extended family and friends. You can FaceTime from an iPhone or Zoom, which is free for group calling (up to 100 people) for 40 minutes or less. Both options are free of charge.
  • Everyone in the family can help prepare a side dish or help you research how to cook a bird online. It’s also a fun family tradition to tell others why you are thankful. You can write notecards for the table or take turns sharing a few words before you eat.
  • Don’t forget to rest and have FUN!

Grocery Services North, a primarly WIC grocery store chain, provides a safe and easy shopping experience. Visit a location near you today.  

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Dinner Using Healthy WIC Food

2022-08-27T14:15:00+00:00November 17th, 2020|Categories: Meal Planning, Mom Health, Recipes, WIC Food, WIC Grocery Shopping, WIC Nutrition|Tags: , , , , , , , , , , , , |

Tuna Melts: Easy Dinner With WIC Ingredients

Tuna packs a nutritional punch, and is a very healthy WIC food choice!

It offers protein, iron, vitamin D, vitamin B-12 and omega 3.

If you are pregnant, you must eat tuna and other high mercury fish in moderation, but that doesn’t mean you have to completely avoid it.  Pregnant and nursing mothers may eat up to 12 ounces of canned light tuna or other low mercury fish a week.  Canned Albacore tuna has higher mercury so it is only advised to eat 6 ounces a week. It’s also important that tuna is fully cooked and not raw, health experts advise. If you are pregnant, the omega-3 fatty acids in tuna also help your baby grow, especially in the development of your baby’s brain. 

HEALTHY WIC FOOD INSPIRED RECIPE 

There are plenty of ways to eat your weekly serving of tuna, whether it be a classic salad sandwich or wrap. This dinner recipe, using healthy WIC food, makes for a great sandwich, or can be enjoyed plain. Here’s the recipe that uses WIC-inspired ingredients: 

SKILLET TUNA PATTY MELTS

3 cans of tuna

4 potatoes, peeled

1 tomato, sliced

1/3 head of lettuce

1 avocado

Vegetable oil

Dash of salt, pepper

Boil potatoes until cracked. Mash potatoes. Drain 3 cans of tuna. Add tuna into the boil of mashed potatoes. Mix together. Add three eggs, dash of salt and pepper. Mix until combined. Form patties in your hand. Add oil to the pan. Cook patties on medium heat. Serve with lettuce, tomato and avocado. Enjoy while hot!

SHOP FOR HEALTHY WIC FOOD

Get all your WIC-approved foods at Grocery Services North, a chain of grocery stores that cater to WIC clients. The stores are conveniently located near WIC clinics, and carry only WIC-approved foods. Visit today to find out how easy WIC grocery shopping can be.  Find a store near you in Dallas, Waco, Tyler and Longview.

TEXAS WIC PROGRAM

TexasWIC is a special supplemental nutrition program for Women, Infants and Children. To find out if you qualify, visit an Area WIC Clinic.

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September 2020

WIC-Inspired Recipes – Egg & Potato Tacos

2023-09-13T19:20:30+00:00September 14th, 2020|Categories: Grocery Services North, Meal Planning, Recipes, WIC Food, WIC Nutrition|Tags: , , , , , , , |

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