Wellness Wisdom: Activities for Building Happy, Healthy Families
What is a Whole Grain?
A food is a whole grain if made with all three parts of the grain:
- Starchy inside (Germ)
- The middle (Endosperm)
- Outer shell (Bran)
Whole grains are a good choice because they are full of important nutrients that work together to keep you healthy. When you only eat part of the grain you are missing out on the benefits of whole grain.
Look for “whole grain” (wheat, oats, corn, etc.) as the first ingredient listed.
Examples of Whole Grain foods
- 100% whole wheat breads, tortillas, bagels and pita pockets
- Whole wheat pasta and crackers
- Brown rice
- Oats (whole, rolled), oatmeal
- Barley
- Whole cornmeal
- Popcorn
Be aware of tricky food labels
- “Made with whole grain” means it contains some whole grain, but not much.
- “100% wheat” does not mean 100% whole wheat. This just means the only grain used is wheat.
- “multigrain” means it contains more than one kind of grain but they may not be whole grains.
- Not all brown bread is 100% whole grain. Look at the food label, not at the color of the food!
Why am I getting whole grains in my WIC Food Package?
- It is recommended that you get half of your total grains from whole grains each day for the best health!
- Whole wheat bread, oatmeal, whole wheat or corn tortillas, whole grain pasta, and/or brown rice are WIC Approved Foods.
Breastfed From the Start: Helpful Tips for Mastering Breastfeeding
Plugged Ducts
A milk duct can become plugged when breasts aren’t emptied often or completely. You may notice a firm, tender, warm spot in one breast and breastfeeding may be less comfortable.
What can you do?
- It’s important to put baby to breast as much as you can. It is okay for your baby to ingest the plug that may come out stringy or as a small clump.
- Try dangle nursing. Lay baby on bed or floor then prop yourself over them and let gravity help pull the milk out as you nurse.
- Nurse with babies chin pointed in the direction of the plugged duct.
- Apply heat with a warm wash cloth or heating pad right before nursing.
- Try massage. Pretend the breast is a bag of marbles and in a gentle kneading motion, shift marbles all around.
- Avoid wearing a bra or try a different style bra.
If the plugged duct has not gone away within 24-48 hours call your local WIC office to talk with a Designated Breastfeeding Expert. Also watch for flu-like symptoms. If these symptoms start, call your healthcare provider.
Delicious & Nutritious Recipes: Simple, Kid Approved Dishes to Try at Home
Tabbouleh
Ingredients:
- 2 medium lemons
- 1 cup fresh parsley
- 3 green onions
- 1 large tomato
- 1 small cucumber
- 1 1/2 cups water
- 1 cup bulgur wheat
- 2 Tablespoons oil
- 3/4 teaspoon salt
- 1/4 teaspoon black pepper
- Pinch ground cayenne pepper or paprika
- 4 ounces feta cheese (optional)
- 1/4 cup fresh mint leaves (optional)
Directions:
- Wash prep surfaces, your hands, and all produce.
- In a small pot, bring water to a boil.
- Cut lemons in half. In a medium bowl, squeeze juice. Throw away seeds.
- Add bulgur and boiling water to lemon juice. Cover and let rest until bulgur is soft and chewy, about 30 minutes.
- While bulgur is resting, chop parsley.
- Trim ends off green onions. Thinly slice, using white and green parts.
- Remove core from tomato. Dice.
- Slice cucumber in half lengthwise. Scoop out seeds with a spoon and throw away. Dice cucumber.
- If using feta cheese, dice or crumble. If using mint, chop.
- In a colander or strainer, drain excess liquid from bulgur mixture. Return bulgur to bowl.
- Add parsley, green onions, tomato, cucumber, and remaining ingredients to bowl. Mix well to combine.
- If using feta and mint leaves, add now. Mix gently before serving.
This post was last updated on April 29th, 2022 at 3:36 PM
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