Oregon WIC Program

Food Guide

Effective October 1, 2014

Revised March, 2015

Whole Grains

Bread, Tortillas, Brown Rice, Whole Wheat, Pasta

Dairy

Eggs, Milk, Cheese, Tofu, Soy Beverages and Yogurt

Proteins

Beans, Lentils, Peas, Peanut Butter, Canned Fish

Breakfast Cereals

Hot cereal, cold cereal

Baby Food, Infant Cereals

Infant Fruits & Vegetables, Infant Cereal, Infant Meats, Infant Formula, Breastfeeding

Fruits and Vegetables


Fresh Fruits and Vegetables

iowa1

Fresh fruit and vegetables

  • Whole, pre-cut, shredded or packaged
  • Salad and greens in a bag
  • Organic is ok
  • Cut fruit or vegetables

Not allowed

  • No salad bar items, deli items, or party trays
  • No added dressing or dip
  • No added nuts, dried fruit, croutons, etc.
  • No canned or jarred fruits or vegetables
  • No herbs or spices (like basil, cilantro, or parsley)
  • No plants

 

Frozen Fruits and Vegetables

Any brand and variety of frozen fruit and vegetables, allowed only when listed on your benefit list

  • Whole, cut or mixed
  • Frozen beans are OK (like lima beans, edamame, and black-eyed peas)
  • Organic is OK

Not allowed

  • No added salt, sugar fats or oils
  • No added sauce or creamed vegetables
  • No added rice, pasta, meat nuts, or noodles
  • No french fries, hash browns, potatoes O’Brien, or tater tots
  • No breaded or battered vegetables

Whole Grains

100% Whole Wheat Bread

Whole Wheat Bread

  • Loaf bread, any brand
  • Must say “100% whole wheat” on the label

Not allowed:

  • No light or “lite” bread
  • No organic

Soft Corn Tortillas

  • Any brand, soft only
  • Yellow or white corn only

Not allowed:

  • No fried tortillas or tortilla chips
  • No flour tortillas
  • No organic
  • No bulk

Brown Rice

Package Brown Rice

  • Any brand
  • Brown jasmine and brown basmati are OK

Not allowed:

  • No white, wild, milled, sprouted or instant rice
  • No added seasonings, sugar, fat, oil, or salt
  • No organic
  • No bulk
  • No boil in bag rice

You can combine any size package of whole grains to add up to the amount on your voucher or benefit list

Milk, Eggs, Soy Beverage, and Cheese

Milk

iowamilk

Buy the type of milk listed on your benefit list

  • Any brand, pasteurized, with vitamins added
  • Low-fat milk, including Fat free (non-fat/skim) or Low-fat (1%)
  • Skim, Delux, Ultra, Creamy, Royale, supreme, etc. are OK
  • The following are allowed only when listed on your benefit list
    • Whole milk
    • Reduced-fat (2%)
    • Acidophilus milk
    • Lactose-free milk
    • Any brand dry non-fat milk
    • Any brand evaporated milk
    • Meyenberg goat milk (evaporated, fresh, or powdered)

Not allowed:

  • No rice milk, buttermilk, flavored milk, or raw milk
  • No organic
  • No added Omega-3 or Vitamin E
  • No specialty item like glass bottles 

Eggs

Packages of one dozen only:

  • Any brand of white, large chicken eggs

Not allowed:

  • No brown eggs
  • No specialty eggs (like Naturally Nested, Eggland’s Best, cage free, or higher Omega-3 or Vitamin E)
  • No Organic

Soy Milk/Beverage

  • Organic is OK
  • Choose from these brands

Refrigerated

8th Continent

(original or vanilla)

Half gallon

Silk

(original)

Half-gallon or quart

Shelf Stable

Westsoy Organic Plus

(plain)

Quart or half-gallon

Pacific Ultra Soy

(original or vanilla)

Quart

Cheese

1 or 2 pound packages only, made in U.S.A.

  • Any brand of Cheddar (mild or medium), Colby, Colby-Jack, Cheddar-Jack, Monterrey Jack, or Mozzarella

Not allowed:

  • No sharp, extra sharp, or white cheddar
  • No sliced, deli, string, or shredded cheese
  • No organic, soy, goat, or raw cheese
  • No cheese foods or spreads (like Velveeta)
  • No smoked or flavored cheese with items added like jalapeno peppers or caraway seeds
  • No fresh Mozzarella (packed in water)

Peanut Butter, Beans, and Canned Fish

Dried Peas, Beans and Lentils

Beans

  • Any brand and type, dry only

Not allowed:

  • No added seasonings
  • No organic
  • No bulk

Peanut Butter

Peanut Butter

16 to 18 oz containers (CTR)

  • Any brand, any texture

Not allowed:

  • No low-fat or reduced fat peanut butter
  • No jelly, marshmallows, chocolate, or honey added
  • No Omega-3
  • No honey roasted
  • No organic
  • No bulk or grind your own

Canned Fish

Only for breastfeeding women who don’t get formula from WIC.

Tuna

5 oz can or larger

Pink salmon

5 oz can or larger

Sardines

Chicken of the Sea

3.75 oz cans

Sardines

Bumble Bee

3.75 oz can

  • Any Brand of chunk light tuna or pink salmon
  • Chicken of the Sea or Bumble Bee sardines only
  • Packed in water only

Not allowed:

  • No flavored or seasoned tuna, salmon, or sardines
  • No albacore, yellowfin, or tongol tuna
  • No red, sockeye, blueback, or Atlantic salmon
  • No fillets
  • No tuna, salmon, or sardines in oil
  • No pouches or single serving packages
  • No specialty fish like pole-caught tuna

Some ways to combine sizes to buy up to 30 ounces of canned fish

100% Juice

11.5 to 12 oz Frozen Containers (CTR)

100% juice only

  • Added calcium, fiber, and Vitamin D is OK

Not allowed:

  • No Organic
  • No juice drinks or cocktails
  • No apple cider

Orange Juice

Frozen Orange Juice

  • Any brand
  • No Langers Plus

Grapefruit Juice

Frozen Grapefruit Juice

  • Any brand
  • Any flavor or blend
  • Apple
  • Grape (purple)
  • Apple
  • Apple
  • Grape (purple)
  • Apple
  • Apple
  • Apple
  • Any flavor or blend with a green lid
  • Apple
  • Apple
  • Any flavor with a yellow lid
  • Apple
  • Grape (purple)
  • Apple

16 oz Frozen Containers (CTR)

  • 100% juice only
  • Added calcium, fiber, and Vitamin D is OK

Not allowed

  • No organic
  • No juice drinks of cocktails

Frozen Orange Juice

 Frozen 16 oz

Orange Juice

  • Any brand

64 oz Plastic Containers (CTR)

100% Juice only

  • Added calcium, fiber, and Vitamin D is OK

Not allowed:

  • No organic
  • No juice drinks or cocktails
  • No refrigerated
  • No apple cider
  • Tomato (original or low sodium)
  • Apple
  • Cranberry
  • Cranberry-Raspberry
  • Grape (purple or white)
  • Grapefruit
  • Orange
  • Pineapple
  • Tomato
  • Vegetable
  • Apple
  • Grape (purple or white)
  • Cranberry
  • Vegetable

No Natural Apple Juice

  • Apple
  • Cranberry Blend
  • Grape (purple or white)
  • Tomato
  • Vegetable
  • Apple
  • Cranberry-Raspberry
  • Cranberry
  • Grape (purple or white)
  • Apple
  • Grape (purple or white)
  • Tomato
  • Vegetable
  • Any flavor or blend
  • Apple
  • Grape (purple or white)
  • Cranberry
  • Vegetable
  • Apple
  • Pineapple
  • Apple
  • Grape (purple or white)
  • Tomato
  • Apple
  • Cranberry
  • Cranberry-Grape
  • Cranberry-Raspberry
  • Grape (purple or white)
  • Orange
  • Pineapple
  • Tomato
  • Vegetable (low sodium)
  • Apple
  • Apple Berry
  • Apple Cranberry
  • Apple Grape
  • Orange Passion-fruit
  • Pineapple Orange
  • Apple
  • Elmo’s Punch
  • Cranberry
  • Cranberry-Raspberry
  • Grapefruit (including pink grapefruit blend)
  • Grape (purple or white)
  • Orange
  • Pineapple
  • Tomato
  • Vegetable
  • Apple
  • Grape (purple)
  • Vegetable

Cereal

Good Source of Folic Acid

Cold Cereal (12 oz or larger)

  • Kix (original) (WG)
  • Cheerios (plain) (WG)
  • Cheerios Multi-Grain (WG)
  • Corn Chex (GF)
  • Rice Chex (GF)
  • All Bran Complete Wheat Flakes* (WG)
  • Corn Flakes (original)
  • Frosted Mini-Wheats (Original or Big Bite) (WG)
  • Frosted Mini-Wheats Touch of Fruit Raisin*
  • Frosted Mini-Wheats Touch of Fruit Raspberry*
  • Rice Krispies (original)
  • Rice Kripies Gluten Free (GF)
  • Special K (original)*
  • Simple Granola (WG)

• Great Grains Banana Nut Crunch (WG)
• Grape Nuts (WG)
• Honey Bunches of Oats Whole Honey Roasted (WG)
• Honey Bunches of Oats w/Almond Bunches (WG)
• Honey Bunches of Oats w/Cinnamon Bunches (WG)
• Honey Bunches of Oats Whole Grain w/Vanilla Bunches (WG)

• Life (original) (WG)
• Oatmeal Squares Hint of Brown Sugar or Cinnamon (WG)

  • Crispy Rice* (WG) (bag or box)
  • Frosted Mini Spooners* (WG) (bag or box)
  • Oat Blenders with Honey or with Honey & Almonds (bag or box)

Crisp or Crispy Rice

  • Essential Everyday*
  • Fred Meyer*
  • Great Value
  • Haggen
  • IGA
  • Kroger*
  • Market Pantry
  • Safeway Kitchens
  • Western Family
  • WinCo*

*Indicates cereals made with 100% daily folic acid

(GF) Indicates gluten free

(WG) Indicates whole grain cereal

Hot Cereal (11.8 oz size or larger)

Cream of Rice

Plain (GF)

Cream of Wheat

Plain, or Whole Grain

1, 2½, or 10 Minute

No Instant

Malt-O-Meal

Original*

Quaker

Instant Grits

Original (single serving)

Plain Oatmeal (single serving)

Essential Everyday, Food Club

Great Value, IGA, Kroger

Safeway Kitchens, Western Family, WinCo

*Indicates cereals made with 100% daily folic acid

(GF) Indicates gluten free

(WG) Indicates whole grain cereal

Some ways to combine sizes to buy up to 36 ounces of hot or cold cereals

Baby Food, Baby Cereal

Baby Food Fruit and Vegetables

Oregon single and two pack

3.5 or 4 oz size baby food fruits and vegetables

  • Any brand, glass or plastic containers
  • Plain or mixed baby food fruits and vegetables
  • Can buy single containers, 2-packs or both
  • Can mix 3.5 oz and 4 oz sizes

Not Allowed:

  • No “dinners,” desserts, smoothies or “casseroles”
  • No added cereal, yogurt, meat, rice, noddles, or grain
  • No added sugars or starches
  • No toddler food or “Graduates”
  • No organic
  • No added DHA
  • No pouches
  • No powered baby food

Baby Food Meats

For babies who don’t get formula from WICOregon single

2.5 oz size only for baby food meat

  • Any brand, glass or plastic containers
  • May contain broth or gravy

Not allowed:

  • No “dinners” or “casseroles”
  • No added fruit, vegetables or noodles
  • No Toddler food or “Graduates”
  • No added DHA
  • No organic

Baby Cereal

Beech-Nut and

Beech-Nut Goya

Gerber

8 oz size or larger, any grain

  • Beech-Nut, Beech-Nut Goya, or Gerber brands only

Not allowed:

  • No added formula, milk, yogurt, or fruit
  • No added DHA
  • No jars, cans, or single serving packtes
  • No organic

Infant Formula

Buy:

  • The brand, type and size listed on the check

Do not buy:

  • Any other brand, type or size

Breastfeeding

Breastfeeding

Each mother makes perfect breastmilk to fit her baby’s growth and developmental needs.

 

Breastmilk is perfect for babies

  • Best possible nutrition
  • Easy to digest – immediately ready to help baby grow
  • Reduces risk of SIDS, ear infections, RSV and diarrhea
  • Helps prevent chronic disease including diabetes, asthma, heart disease and cancer
  • Promotes brain growth and a smarter baby – child – adult
  • Always clean and safe

Breastmilk is perfect for moms

  • Always ready at the right temperature
  • Promotes weight loss after pregnancy
  • Prevents chronic disease including osteoporosis and cancer

Breastmilk is perfect for families

  • Healthy breastfed babies are ready for play – more fun for dads, brothers, sisters and grandparents
  • Breastfed babies stay healthier – moms and dads don’t have to miss work for a sick baby
  • Breastfeeding saves money – mom can eat a little more and make plenty of breastmilk.
  • Breastfeeding saves time – always ready anywhere you go, nothing to carry but your baby
  • Breastfeeding saves the environment – no manufacturing pollution or waste

Oregon WIC

WIC is an equal opportunity employer and provider

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