Many other WIC foods are good sources of iron as well. These include lentils, spinach, kidney beans, sardines, chickpeas, canned stewed tomatoes and baked
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FOOD GUIDEMICHIGAN WICEffective March 1, 2021 Your Rights In accordance with Federal civil rights law and U.S. Department of Agriculture (USDA) civil rights regulations and policies, the USDA, its Agencies, offices, and employees, and institutions participating in or administering USDA programs are prohibited from discriminating based on race, color, national origin, sex, disability, age, or reprisal or retaliation for prior civil rights activity in any program or activity conducted or funded by USDA. Persons with disabilities who require alternative means of communication for program information (e.g. Braille, large print, audiotape, American Sign Language, etc.), should contact the Agency (State or local) where they applied for benefits. Individuals who are deaf, hard of hearing or have speech disabilities may contact USDA through the Federal Relay Service at (800)877-8339. Additionally, program information may be made available in languages other than English. To file a program complaint of discrimination, complete the USDA Program Discrimination Complaint Form, (AD-3027) found online at: www.ascr.usda. gov/complaint_filing_cust.html, and at any USDA office, or write a letter addressed to USDA and provide in the letter all of the information requested in the form. To request a copy of the complaint form, call (866) 632-9992. Submit your completed form or letter to USDA by: (1)mail: U.S. Department of Agriculture Office of the Assistant Secretary for Civil Rights 1400 Independence Avenue, SW Washington, D.C. 20250-9410; (2)fax: (202) 690-7442; or (3)email: program.intake@usda.gov. This institution is an equal opportunity provider. The Michigan Department of Health and Human Services will not exclude from participation in, deny benefits of, or discriminate against any individual or group because of race, sex, religion, age, national origin, color, height, weight, marital status, gender identification or expression, sexual orientation, partisan considerations, or a disability or genetic information that is unrelated to the person™s eligibility.
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CONTENTSOnline Nutrition Education ..1Fruits & Vegetables .2Whole Grains 4Cereals 8Eggs ..11Breastfeeding 12Fish & Infant Meats ..14Infant Foods 15Peanut Butter & Beans ..16Dairy Products ..18Juices 21WIC Connect App & WIC Fraud .23WIC Shopping Tips & MI WIC EBT Card ..24The Food Guide is also available on the WIC Connect app under Resource Links and at michigan.gov/wicfoods.
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1Online Nutrition Education1. Go to wichealth.org .2. Create a n account using your Family ID. number and set up your profile. 3. Choose a le sson from one of the categories. 4. Complete the lesson. 5. Fill out the s urvey. 6. Rememb er your login & PIN for next time. wichealth problems? Try clicking the blue fiHelpfl tab on the top left of any page to submit a message. All questions are answered within 24 hours. How to Get StartedONLINE NUTRITION EDUCATION Quick, easy and convenient!Have you checked out Health eKitchen? You can search through hundreds of great recipes and even search for one using the ingredients you have on hand. This great tool can make meal planning even easier! Log in at wichealth.org and check it out.
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2FRUITS & VEGETABLES Fruits & Vegetables Your WIC Shopping List shows the dollar amount you can spend on fruits and vegetables. If your fruit and vegetable purchase total is more than your benefit amount, you can pay the difference. Pre-cut fruits and vegetables with added preservatives (for example: sliced apples with ascorbic acid) Herbs (other than cilantro and parsley), herb pastes, spices or edible flowers Fruit or vegetable party trays/platters Fruits or vegetables from salad bars Fruit and nut mixtures Fruit baskets Ornamental or decorative fruits or vegetables such as chili peppers or garlic on a string, gourds or carving pumpkins Salad kits/bowls with dressing or other added food items Salsa Organic Whole, cut or mixed fruits or vegetables Beans or peas such as lima beans and black-eyed peas Any brand or package size/type Organic Any variety of fresh fruits or vegetables without added sugars, fats or oils Whole, cut, bagged or pre-packaged Cilantro and parsley Pie pumpkins Added sugar, breading, butter, sauce, fat, oil, salt or seasoning Added meat, rice or pasta Fries or tater tots Juice* Smoothies with non-fruit or non-vegetable ingredients SoupALLOWED NOT ALLOWED Fresh Frozen * Buy juice with your other WIC benefits.3ALLOWED NOT ALLOWED 3
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3FRUITS & VEGETABLES Fruits packed in syrup Added meat, rice or pasta Artificial sweetener Pickled vegetables, relishes or ketchup Cranberry sauce or pie filling Salsa Pizza or pasta sauce Juice* Beans* or baked beans Smoothies with non-fruit or non-vegetable ingredients Pouches labeled as infant/toddler food Organic Any size metal, glass, plastic or pouch containers Individual servings or multi-packs Regular or low sodium Any variety of fruits (including applesauce) packed in juice or water without added sugars, fats, oils or salt Any variety of vegetables (including tomatoes) without added sugars, fats or oils Tomato paste, puree or sauce Green beans and green peas * Buy juice and beans with your other WIC benefits.Fruits & Vegetables – Canned It doesn™t matter if they are fresh, frozen or canned. As long as you eat them, you are making a healthy choice!Fresh: Eat fias isfl for snacks or meals, with little to no prep needed. Canned & Frozen: Easy to store and stock up, with a long shelf life. Fun fact: Frozen fruits and vegetables are picked nutrients for when you are ready to eat them! Take it with you: Consider fresh options or fruit cups when eating on the go! with nutrients and are good for you. Health BiteALLOWED NOT ALLOWED 3
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4WHOLE GRAINSYour choices for whole grains are: brown rice, oatmeal, whole wheat or corn tortillas, whole wheat or whole grain pasta, whole wheat or whole grain breads and buns. For every 1 LB of whole grain listed on your Shopping List, you can buy– 1 loaf bread or 1 package buns or 1 package tortillas orMom™s Best Cereals Quick OatsBest ChoiceOld Fashioned OatsThese oatmeals are a whole grain choice, NOT a cereal choice. Mom™s Best Cereals Old Fashioned OatsBest ChoiceQuick OatsHodgson MillQuick Rolled OatsHodgson MillThick Cut Rolled OatsWHOLE GRAIN QUICKROLLED OATS TEAR HERE. Find cooking tips, recipe ideas and more online! HodgsonMill.com Responsibly produced with dedicated gluten free equipment. Produced in a peanut free facility. Hodgson Mill, Inc., 1100 Stevens Ave. Effingham, IL 62401 800.525.0177TEAR HERE. 7151802186 03INGREDIENTS: Whole Grain Oats. F530This package sold by weight, not by volume. Contents may have settled during shipping. Our Customer Service Team is always happy to hear from you. Comments and questions welcome. Š Quick Rolled Oats Hot Cereal Š Servings Water Quick Rolled OatsSalt (optional) 11 cup 1/2 cup dash21-3/4 cups1 cup 1/8 tsp. 43-1/2 cups2 cups 1/4 tsp. Range Top Directions Place ingredients in a saucepan. Bring to a boil over high heat. Reduce heat; cook for 1 minute, stirring occasionally. For thicker cereal, use less water; for thinner cereal, use more water. For creamier texture, use milk. Microwave Directions (single servings only) Place ingredients in an oversized bowl (cereal will expand during cooking, do not leave unattended). Microwave 1-1/2 to 2 minutes (stir after each minute) until cereal reaches desired consistency. Stir briskly and serve. Our Quick Rolled Oats are premium whole grain oats rolled extra thin to make a creamy smooth hot cereal that cooks in minutes. Made with care to be certified gluten free, we produce them with dedicated gluten free equipment and batch test using an ELISA Gluten Assay test to ensure a quality product is delivered to you, our most valued customer. Preheat oven to 300°F. Grease a rimmed baking sheet, or line with parchment paper. In a large bowl, combine oats, coconut, cinnamon, ginger, nutmeg and salt. Add honey and coconut oil and mix well. Evenly spread oat mixture on the prepared baking sheet. Place in preheated oven and bake for 15 minutes. Stir granola well. Return to oven and bake for another 15 to 20 minutes, until golden brown. While mixture is still warm, stir in raisins, dried cranberries and dried apricots. Cool. Store in airtight container. Yield: 4 cups. 2-1/2 cups Hodgson Mill Quick Rolled Oats 1/2 cup shredded coconut 1-1/2 tsp. cinnamon 1/2 tsp. ground ginger (optional) 1/4 tsp. ground nutmeg 1/8 tsp. salt 1/2 cup honey or maple syrup 1/4 cup coconut oil or butter, melted 1/3 cup raisins 1/3 cup dried cranberries 1/3 cup dried apricots, diced 1/2 cup chopped nuts (optional) Š Gluten Free Fruity Granola Š HodgsonMill.com Look for the entire line of Hodgson Mill products in the Flour, Corn Meal, Cereal, Pasta, Side Dish, Baking Mix and Gluten Free sections of your supermarket, or visit us online! NET WT 16 oz. (454 g.) Serving Suggestion. Certified GLUTEN FREE Good Source Of Fiber Certified by the Whole Grains Council to have 46 grams or more per serving. USE BY OLD FASHIONED THICK CUT ROLLED OATS TEAR HERE. Find cooking tips, recipe ideas and more online! HodgsonMill.com Responsibly produced with dedicated gluten free equipment. Produced in a peanut free facility. Hodgson Mill, Inc., 1100 Stevens Ave. Effingham, IL 62401 800.525.0177TEAR HERE. INGREDIENTS: Whole Grain Oats. This package sold by weight, not by volume. Contents may have settled during shipping. Our Customer Service Team is always happy to hear from you. Comments and questions welcome. Š Thick Cut Rolled Oats Hot Cereal Š Servings Water Thick Cut Rolled OatsSalt (optional) 11 cup 1/2 cup dash21-3/4 cups1 cup 1/8 tsp. 43-1/2 cups2 cups 1/4 tsp. Range Top Directions Place ingredients in a saucepan. Bring to a boil over high heat. Reduce heat; cook for 5 minutes, stirring occasionally. For thicker cereal, use less water; for thinner cereal, use more water. For creamier texture, use milk. Microwave Directions (single servings only) Place ingredients in an oversized bowl (cereal will expand during cooking, do not leave unattended). Microwave 2-1/2 to 3 minutes (stir after each minute) until cereal reaches desired consistency. Stir briskly and serve. Our premium whole grain oats are rolled thick and hearty for a great texture in cereals, granola, cookies, bars and more. Made with care to be certified gluten free, we produce them with dedicated gluten free equipment and batch test using an ELISA Gluten Assay test to ensure a quality product is delivered to you, our most valued customer. HodgsonMill.com Look for the entire line of Hodgson Mill products in the Flour, Corn Meal, Cereal, Pasta, Side Dish, Baking Mix and Gluten Free sections of your supermarket, or visit us online! NET WT 16 oz. (454 g.) Serving Suggestion. Certified GLUTEN FREE Good Source Of Fiber USE BY 7151802185 06F531Certified by the Whole Grains Council to have 48 grams or more per serving. Preheat oven to 350°F. Whisk together gluten free all purpose baking flour and xanthan gum until well blended. Add rest of dry ingredients and mix well. Add beaten eggs, oil and vanilla to dry ingredients and mix well. Spread batter into ungreased 9 x 13 pan and bake for 20-25 minutes, or until lightly browned. Middle may appear soft but will become firmer while cooling. Let cool 20-30 minutes before cutting into bars. Yield: 24 bars. Alternate wheat recipe: Use 2 cups regular all purpose flour (or a blend of whole wheat and all purpose flours), remove xanthan gum and increase salt to 1 tsp. (optional) 2 cups Hodgson Mill Gluten Free All Purpose Baking Flour 1 tsp. Hodgson Mill Xanthan Gum 3/4 cup brown sugar, packed 3/4 cup sugar 1 cup Hodgson Mill Thick Cut Rolled Oats 1/2 cup chopped nuts (optional) 1/2 cup raisins (optional) 1/2 tsp. salt 1 tsp. baking powder 1 tsp. baking soda 3 large eggs, beaten 3/4 cup canola oil 1 tsp. vanilla Š Gluten Free Good Bars Š Oatmeal 1 package pasta or 1 container oatmeal or 1 bag/box rice (14-16 oz)Whole GrainsNo organic allowed Brown Rice Organic Added herbs, seasonings or beans Added sugars, fats, oils or salt White rice Frozen brown rice Flavored rice, wild rice or rice mixes Bulk, tubs or microwavable pouches Specialty brands, like Lundberg Plain, dry brown rice Regular, instant and boil-in-bag ALLOWED * These brands and types ONLY NOT ALLOWED 3
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6WHOLE GRAINSAunt Millie™s Healthy GoodnessWhole Grain WhiteAunt Millie™s Swirl Whole GrainRaisin with CinnamonAunt Millie™s Swirl Whole GrainCinnamon, No RaisinsBunny100% Whole WheatHealthy Life100% Whole WheatKordas™ Hearth Oven100% Whole WheatLewis Bakeries100% Whole WheatMeijerWhole Grain WhiteMeijer100% Whole WheatNicklesCountry Style100% Whole WheatPepperidge FarmJewish Rye Whole Grain Rye SeededAunt Millie™s Healthy Goodness 100% Whole WheatKroger 100% Whole WheatOur Family 100% Whole WheatFamily Choice 100% Whole WheatBimbo100% Whole Wheat Pepperidge Farm Light Style Soft WheatBest Choice100% Whole WheatBreads/Buns No organic allowed * These brands and types ONLY Pepperidge FarmStone Ground 100% Whole WheatPepperidge FarmSwirl 100% Whole WheatCinnamon with RaisinsPepperidge FarmVery Thin Sliced Soft 100% Whole WheatSara Lee100% Whole WheatVillage Hearth 100% Whole WheatSoft ‚N Good100% Whole Wheat Sunbeam100% Whole Wheat Roman Meal Sungrain 100% Whole WheatSterns Kosher 100% Whole WheatKordas™ Hearth Oven Bakers100% Whole WheatHamburger Buns Kordas™ Hearth Oven Bakers100% Whole WheatHot Dog BunsHealthy Life100% Whole Wheat Sandwich BunsHealthy Life100% Whole Wheat Hot Dog BunsBrownberry 100% Whole Wheat Hot Dog RollsBrownberry 100% Whole Wheat Hamburger Rolls
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7WHOLE GRAINS No organic allowed * These brands and types ONLY Tortillas Chi Chi™s Whole Wheat Fajita Style8 countDon Marcos White Corn 18 countGreat Value Whole Wheat Flour 10 countHaciendaWhole Wheat Flour12 countHaciendaCorn Maiz 18 countLa BanderitaWhole Wheat Fajita 16 countWhole Wheat Soft Taco 10 count La BanderitaWhite Corn 18 count Yellow Corn 14 count Kroger Whole Wheat Soft Taco Size 10 countBest ChoiceWhole Wheat Soft Taco Size 12 count Whole Wheat Fajita Style 8 countBest ChoiceCorn Taco Size 24 count Frescados Whole grain10 countKroger Yellow Corn 24 countMeijerSoft Taco Whole Wheat 8 countMissionYellow Corn Extra Thin 24 countOrtegaWhole Wheat10 countOur FamilyWhite Corn 16 count White Corn 18 count Our FamilyYellow Corn 18 count Yellow Corn 24 count Our FamilyWhole Wheat Soft Taco 10 count Whole Wheat Fajita Style 8 countTio SantiWhole Wheat10 countTortillas Tita Corn 18 count Corn Enchilada Style 18 count MissionWhole Wheat 10 countWhole Wheat Fajita Style 16 count
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8CEREALSCheeriosMulti Grain , Plain All-BranComplete Wheat FlakesCrispixOriginalCorn Flakes PlainGeneral MillsChexBlueberry, Cinnamon, Corn, Rice, Vanilla, Wheat KixPlain , Honey , BerryKellogg™s Rice KrispiesOriginalWheatiesOriginalTotal Whole GrainCold Cereals Cereals * These brands and flavors ONLY Frosted Mini-Wheats Original , Little Bites ,Filled w/ Mixed Berry , Blueberry , StrawberrySpecial KOriginal, Banana, Honey Almond Ancient Grains , Original Multi-Grain Touch of Cinnamon No organic allowed Cereals with this symbol are made with whole grains and are a good source of fiber.
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9CEREALSCrispy RiceOriginalMini SpoonersFrosted , Strawberry Cream Malt-O-MealPostQuakerCold Cereals (continued) Grape-NutsFlakes , Original Oatmeal Squares Brown Sugar , Cinnamon , Golden Maple , Honey Nut Cereals are an easy snack and can be paired with milk, yogurt or fresh fruit. This can be a great way to get extra nutrients that may be missing at meals.Cereal is not just for breakfast! Health BiteYou may combine cereals up to a total of 36 ounces per month. 12 oz12 oz12 oz12 oz12 oz12 oz36 oz+15.8 oz 16 oz15.8 oz16.0 oz31.8 oz+11.8 oz24 oz11.8 oz24.0 oz35.8 oz+18 oz18 oz18 oz36 oz+18 ozGreat Grains Banana Nut Crunch , Crunchy Pecan Honey Bunches of OatsAlmonds, Honey Roasted, Whole Grain Honey Crunch , Pecan and Maple Brown Sugar, Whole Grain Vanilla Bunches LifeOriginal , Vanilla , Strawberry
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