Wellness Wisdom: Activities for Building Happy, Healthy Families
Picking Winter Vegetables & Fruits
Shopping for seasonal produce can be tricky. Most vegetables and fruits are available at the grocery store year-round so it can be hard to know when they are truly at their best.
The fall and winter months are excellent times to buy cantaloupe, mangoes, squashes, cauliflower, broccoli, potatoes, carrots, onions, and beets.
Buying in-season vegetables and fruits always taste better. When you purchase produce at peak season, they don’t have lengthy transit times to get from the farm to your kitchen. Picking in-season produce can also save you money because of the shorter travel times for your product. This means lower shipping costs and lower store prices.
Out-of-season vegetables and fruits tend to be more expensive and are often shipped over long distances. They may not be harvested at peak ripeness, which affects both the flavor and the nutrient content. Vegetables and fruits tend to be the most nutrient-dense right after they’re harvested when they’re at that peak ripeness, which is part of why seasonal produce tastes better.
Learn more about vegetables and fruits in the SD WIC Library!
Breastfed From the Start: Helpful Tips for Mastering Breastfeeding
Sore Nipples
Breastfeeding can cause mild discomfort at the beginning of a feeding when your baby first latches on to the breast. This is fairly common but should only last a few seconds and usually only for a few days.
Breastfeeding should not hurt!
Pain that lasts more than a minute, pain that continues during or between feedings, discoloration of the nipple, or misshaped nipples may be signs of an ineffective latch or a breast infection.
To prevent/relieve soreness:
- Make sure your baby has a good latch with the entire nipple well into his/her mouth—not just the end of the nipple.
- If your baby is latched on incorrectly, break the suction by inserting your pinky finger in the corner of his/her mouth and re-latch.
- Be sure baby is positioned properly, tummy to tummy.
- Try changing your nursing position. This might help prevent friction from your baby’s mouth on the same areas on your nipples.
- Let your nipples air dry after feedings.
- Express a few drops of breast milk and rub around your nipple and areola and let air dry.
- Avoid soaps, lotions, creams, and breast pads with plastic liners.
- If you are very sore, start feedings on your least sore side first.
- Ask your local WIC office about a breast shield. They are dome-shaped covers that go over your nipple between feedings to help prevent clothing or your bra from rubbing against your nipples and further irritating them.
If you find yourself putting off feedings because breastfeeding is painful, get help from WIC right away. Delaying feedings can cause more pain and harm your milk supply.
Source: SD WIC Library
Delicious & Nutritious Recipes: Simple, Kid Approved Dishes to Try at Home
Turkey Chili with Vegetables
Ingredients:
- 1 medium onion (WIC)
- 2 medium carrots (WIC)
- 3 cloves garlic (WIC)
- 1 large green bell pepper (WIC)
- 1 tablespoon oil
- 1 pound ground turkey
- 1 cup water
- 2 cans (14½-ounces) diced tomatoes no salt added (WIC)
- 1 can (15½-ounces) red or white kidney beans no salt added (WIC)
- 3 tablespoons chili powder
- 1 tablespoon ground cumin
- 3/4 teaspoon salt
- 1 medium lime (optional) (WIC)
- 2/3 cup nonfat/low-fat plain yogurt (optional)
Directions:
- Wash prep surfaces, your hands, and all fresh produce.
- Peel onion, carrots, and garlic. Remove core and seeds from bell pepper.
- Dice onion, carrots, and bell pepper. Mince garlic.
- If using lime, cut into wedges.
- In a colander, drain and rinse beans.
- In a large pot over medium-high heat, heat oil. Add ground turkey and cook until brown. Wash your hands with warm, soapy water for 20 seconds after handling raw meat.
- Add onion, carrots, bell pepper, and garlic to the pot. Cook until onions are soft and carrots are somewhat tender, about 5 minutes.
- Add beans, tomatoes, water, chili powder, and cumin to the pot. Season with salt.
- Lower heat to medium. Cook until all flavors have blended, about 15 minutes.
- If using lime and yogurt, squeeze juice from lime wedges on top of chili or serve on the side. Top each serving with 1 tablespoon yogurt.
Tips: Serve with cornbread, brown rice, or whole wheat noodles. Or, use the chili to top baked potatoes. Try black beans or chickpeas in place of kidney beans.
This post was last updated on November 10th, 2022 at 7:52 PM
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