SD WIC Fun Facts: March 2021
A Monthly Message to Superhero Caregivers from your Sidekicks at SD WIC
Wellness Wisdom: Activities for Building Happy, Healthy Families
March is National Nutrition Month®
There is no one-size-fits-all approach to nutrition and health. We are all unique with different bodies, goals, backgrounds and tastes! Foods that we grow up eating are often influenced by our family’s history and culture. These are just a few examples of how different foods can be eaten as a meal to Personalize Your Plate.
• Oatmeal, amaranth or millet with fat-free or low-fat milk, chopped unsalted nuts, and fruit
• Beans and brown rice, salsa, cooked plantain and a poached egg
• Scrambled egg with diced potato, bell pepper and onion, served with a fresh orange
Lunch or Dinner:
• Turkey and cheese sandwich on whole wheat bread with a cup of vegetable soup
• Chana masala with naan and vegetable raita
• Ravioli with sautéed tomatoes and mushrooms and fresh salad with pear and cheese
• Tabbouleh and lentil soup, with pomegranate and low-fat yogurt
• Fish tacos with avocado and salsa, sautéed chard and pineapple
• Shrimp gumbo with brown rice, okra and a side of fresh fruit
• Stir-fried bok choy, pork and brown rice with a kumquat and soymilk
• Hummus with vegetables and whole wheat pita bread
• Cashews, almonds, or other nuts with dried fruit
Breastfed From the Start: Helpful Tips for Mastering Breastfeeding
Breastfeeding Myths vs Facts
Myth: Breastfeeding hurts!
Fact: Some experience breast tenderness the first couple weeks but breastfeeding should NOT hurt! Pain usually means improper latch.
Myth: Breastmilk is the same as formula.
Fact: Breastmilk contains living properties and antibodies to help keep baby healthy and also adjusts to baby’s needs. Formula doesn’t.
Myth: Breastfeeding is inconvenient.
Fact: In many ways, breastfeeding is more convenient than formula. It is premixed, warmed, sterilized, ready-to-use, and FREE.
Myth: Many women don’t produce enough.
Fact: Your body makes plenty of milk for your baby! The more you breastfeed or pump, the more milk you’ll make, especially after birth.
Myth: My breasts are too small to breastfeed.
Fact: Breast size does not affect breastfeeding. Size is the result of fatty tissue– while milk is produced in the glandular tissue.
Myth: I will have to change what I eat.
Fact: A balanced diet is best but there is no special diet needed for breastfeeding and there are rarely foods to avoid when breastfeeding.
Myth: I can’t breastfeed if I’m sick or if I smoke.
Fact: It is still best to breastfeed! Your body has properties to help keep baby healthy and strengthens baby’s lungs.
Delicious & Nutritious Recipes: Simple, Kid Approved Dishes to Try at Home
- 1 small onion
- 1 bell pepper, any color
- 1 tablespoon oil
- 8 eggs
- 1/2 cup low-fat milk
- 4 slices whole wheat bread
- 1/2 cup shredded cheese
- Wash and prep hands, surfaces, and vegetables.
- Place oven rack in center of oven and preheat to 350 degrees Fahrenheit.
- Chop onion and peppers (or any other colorful vegetables – see tip below!)
- Heat oil in pan, sauté peppers and onion for 5-8 minutes until tender and starting to brown. Remove from heat.
- In a large bowl, crack and add 8 whole eggs and milk. Beat well. Set aside.
- Spray 8-inch pan with cooking spray and arrange bread cubes in bottom of pan.
- Sprinkle shredded cheese over bread, then add sautéed vegetables and pour egg mixture over the top.
- Bake uncovered for 45 minutes, until set.
Healthy Tip: Add chopped spinach, kale, broccoli, cauliflower, asparagus, bok choy, mushrooms, tomatoes and/or carrots!
This post was last updated on March 1st, 2021 at 3:11 PM
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