VERMONT WIC

Food Guide

Effective October 2016

Fruits and Vegetables

Fresh, Frozen, and Canned Fruits and Vegetables

Dairy

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

Proteins

Beans, Lentils, Peas, Peanut Butter, Canned Fish

Grains

Bread, Tortillas, Brown Rice, Whole Wheat Pasta

Cereal

Hot Cereal, Cold Cereal

Infant food

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

Fruits & Vegetables

Fresh, Frozen, and Canned Fruits and Vegetables

Provides a variety of vitamins, minerals and fiber

Amount

  • $11 per month for women
  • $8 for per month for each child

Varieties:

  • Fresh, frozen or canned
  • May be regular or low sodium
  • Organic allowed

Restrictions:

  • White potatoes: Fresh only
  • No added sugars, fats or oils
  • Canned fruits must be packed in juice, not syrup
  • No herbs, spices, salad kits or party trays
  • No dried fruits or vegetables
  • No salsa, stewed tomatoes, tomato sauce or paste
  • No single servings

Any brand allowed

Fresh

vermontveg

Allowed:

  • Any variety of fresh, organic or non-organic, fruits and vegetables, including fresh potatoes
  • May be whole, cut, bagged or packaged

Not allowed:

  • No salad bar items, salad kits, party trays with added food items (dip, dressing, nuts)
  • No fruit baskets, dried fruits/vegetables
  • No herbs, spices or edible blossoms

Frozen

frozen-fruit 600

Allowed:

  • Any brand and package type
  • Any size (except single serving)
  • Any organic or non-organic plain fruit or vegetable without added sugar or artificial sweetener

Not Allowed

  • Products with non-fruit or vegetable ingredients (pasta, rice, cheese, etc.)
  • Vegetables with sauce

Canned

Canned vegetables

Allowed:

  • Any brand and container (can, jar, plastic)
  • Any size except single serving
  • Any organic or non-organic fruit or vegetable
  • Any plain fruit or fruit mixtures packed in water or juice
  • Any plain vegetable or vegetable mixtures

Not allowed:

  • Fruit cocktails, fruit in syrup, fruit with added sugar
  • Pickled or creamed vegetables
  • Salsa, sauce (pizza, spaghetti or tomato), stewed tomatoes or tomato paste
How can I help my child eat more fruits and vegetables?
Share the adventure. Try some new fruits and vegetables. Shop together and let your child choose.
Cook together. Teach your child to tear lettuce or add vegetable toppings to pizza.
Eat together. Let your child see you enjoying fruits and vegetables at meals and snacks.
Take it with you. Put apples, oranges or sliced veggies in your bag for quick snacks on the go.
Make the most of your fruit and vegetable benefit
Celebrate the season. Choose fresh vegetables and fruits that are in season for the best quality and flavor.
Try canned or frozen. For quick side dishes and less prep time, canned and frozen fruits and vegetables are convenient, easy to store and recipe ready.
Buy in bulk when items are on sale. For fresh vegetables or fruits you use often, a large size bag is the better buy. Canned or frozen fruits or vegetables can be bought in large quantities when they are on sale, since they last much longer.
Make it easy. Buy whole vegetables and fruits. Wash, cut and keep in the refrigerator for ready-to-eat snacks or lunch box additions your family can enjoy anytime. 

Dairy

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

Eggs

Good source of protein and iron


Size:

  • Medium and large

Restrictions:

  • No enhanced or specialty (Omega-3)
  • No organic

Varieties:

  • Whole dozen
  • White or brown

Any brand allowed

Milk

Good source of protein, calcium, and vitamins A & D


Restrictions:

  • No enhanced or specialty
  • No flavored
  • No organic
  • No Reduced-fat (2%)
  • No glass bottles

Cow’s Milk

Any brand allowed

  • Whole: For children 12–23 months  – Gallon, ½ gallon, quart
  • Low-fat or Nonfat  – Gallon, ½ gallon, quart
  • Lactose-reduced, Lactose-free – Gallon, ½ gallon, quart
  • Shelf stable (UHT) – Quart
  • Non-fat dry milk powder  – 25.6 oz (2 gallons)

Goat’s Milk

Meyenberg brand only

  • Whole fluid: For children 12-23 months – ½ gallon, quart
  • Whole powdered: For children 12-23 months – 12 oz (makes 3 quarts)
  • Low-fat (1%) fluid – quart
  • Low-fat (1%) powdered – 12 oz (makes 3 quarts)

WIC Milk size calculator

Tofu

Good source of protein and calcium


Size:

  • 14 oz
  • 16 oz (Choose a 16 oz to get the maximum benefit)

Varieties:

  • Only specific types listed
  • Must be calcium set (made with calcium salts)
  • Organic allowed

Brands/Products allowed:

  • Silken
  • Firm
  • Extra Firm
  • Silken
  • Soft
  • Firm
  • Extra Firm
  • Light Silken
  • Lite Firm
  • Sprouted Super Firm
  • Firm
  • Sprouted Super Firm
  • Firm

Soymilk Beverage

Good source of protein, calcium, and vitamin D


Size:

  • 64 oz Refrigerated
  • 32 oz Shelf-stable

Restrictions:

  • No organic

Brands/Sizes/Products allowed

64 oz Refrigerated (1/2 gallon)

  • Original
  • Vanilla

64 oz Refrigerated (1/2 gallon)

  • Original

32 oz Shelf-stable (1 quart)

  • Ultra Soy Original
  • Ultra Soy Vanilla

Cheese

Good source of protein, calcium, and vitamins A & D


Size:

  • 8 oz
  • 16 oz

Restrictions:

  • Not imported or deli
  • No organic
  • No string, shredded or individually wrapped slices
  • No flavored

Varieties:

  • Block: Cheddar (sharp, mild), Colby, Monterrey Jack, Mozzarella, Colby Jack, Muenster
  • Sliced: American
  • Regular and low-fat allowed

National brands allowed

Store Brands Allowed

Yogurt

Good source of protein, calcium and vitamin D


Size:

  • 32 oz tubs
  • 8 packs of 2 oz cups

Restrictions:

  • No Pouches
  • No Artificial sweeteners

Varieties:

  • Whole milk yogurt: For children 12-23 months
  • Low-fat or Nonfat: For women and children 2-5
  • Organic allowed

National brands allowed

32 oz

  • Any Flavor

2 lbs

  • Plain
  • Greek: Any flavor

32 oz tubs

  • Greek: Any flavor

8 packs of 2 oz tubs

  • Any flavor

32 oz tubs

  • All Naturals: Any flavor
  • Oikos Greek: Any flavor

32 oz tubs

  • Greek: Any flavor

32 oz tubs

  • Any Flavor

32 oz tubs

  • Smooth & Creamy: Any flavor
  • Greek: Any flavor

8 packs of 2 oz tubes

  • YoKids Squeezers: Any flavor

32 oz tubs

  • Original: Any flavor

Store brands allowed

32 oz tubs

  • Any flavor

32 oz tubs

  • Any flavor

32 oz tubs

  • Any flavor

No Nonfat Vanilla

32 oz tubs

  • Any flavor

No Light Vanilla

32 oz tubs

  • Any flavor

32 oz tubs

  • Any flavor

32 oz tubs

  • Any flavor

Protein

Beans, Lentils, Peas, Peanut Butter, Canned Fish

Beans, Lentils, Peas

Good source of protein, iron and fiber


Size:

  • 15 oz to 16 oz cans
  • 1 lb package, dried

Restrictions:

  • No added sugars, fats or oils
  • No added vegetables, fruits or meats
  • No soup mix

Varieties:

  • Canned or dried
  • Any type of mature beans, peas or lentils
  • Regular or low-sodium
  • Organic allowed

Any Brand Allowed

Peanut Butter

Good source of protein.


Size:

  • 16 oz to 18 oz (plastic or glass jars)

Restrictions:

  • No reduced fat
  • No low sodium
  • No organic
  • No specialty peanut butters
  • No peanut butter spreads
  • No flavored or mix in ingredients

Varieties:

  • Smooth and Chunky

National Brands Allowed

  • No Simply Jif
  • No Natural Jif
  • No Reduced Fat  Jif
  • No Skippy Natural
  • No Reduced Fat Skippy
  • No Reduced Fat Peter Pan

Store brands allowed:

Any store brand

Bean and Peanut Butter options:

If your Family Food Benefits list shows: 1 Peanut Btr/Beans/Peas you can buy:

  • 16 oz package dry beans, lentils, peas -OR-
  • 16-18 oz jar peanut butter -OR-
  • 4 cans 15-16 oz beans

WIC bean and Peanut butter options-1

Canned Fish

for Fully Breastfeeding Women

Good source of protein.


Size:

  • Mix and match up to 30 oz

Restrictions:

  • Cans only, no pouches
  • No albacore
  • No white tuna

Tuna (Chunk light Only)

  • Packed in water or oil
  • 5oz

Salmon

  • Packed in water or oil
  • 5 oz, 6 oz, 7.5 oz, and 15 oz

Sardines

  • Packed in water or oil (may include bones and skin)
  • 3.75 oz

Any brand allowed

Grain

Bread, Tortillas, Brown Rice, Whole Wheat Pasta

whole-grain-choices

Whole Grain Bread

Good source of  fiber


Size:

  • 16 oz (1 lb)

Varieties:

  • 100% Whole Wheat, Whole Grain

National brands/products allowed:

  • Stone Ground Wheat
  • 100% Whole Wheat
  • Sunflower Flax Whole Wheat
  • 100% Whole Wheat
  • 100% Whole Wheat Stone Ground
  • 100% Whole Wheat Very Thin
  • Light Style, Soft Wheat
  • Whole Grain Seeded Rye
  • Swirl 100% Whole Wheat Cinnamon w/ Raisins
  • Whole Wheat Honey & Oats
  • Classic 100% Whole Wheat
  • 100% Whole Wheat
  • 100% Whole Wheat

Store brands/products allowed:

  • 100% Whole Wheat
  • 100% Whole Wheat
  • 100% Whole Wheat
  • 100% Whole Wheat
  • 100% Whole Wheat
  • 100% Whole Wheat
  • 100% Whole Wheat No Salt
  • 100% Whole Wheat
  • No Salt Added 100% Whole Wheat
  • 100% Whole Wheat

Tortillas

Good source of fiber.


Size:

  • 16 (1 lb)

Varieties:

  • 100% Whole Wheat, Corn

Brands/Products Allowed:

  • White Corn
  • Whole Wheat
  • Yellow Corn
  • White Corn, Taco Style
  • Whole Wheat, Fajita
  • White Corn
  • Whole Wheat
  • Whole Wheat
  • Whole Wheat, Fajita
  • Corn
  • Whole Wheat
  • Whole Wheat, Fajita
  • Whole Wheat, Soft Taco
  • Whole Wheat, Fajita
  • Extra Thin Yellow
  • Whole Wheat
  • Whole Wheat Pasta

    Good source of fiber


    Size:

    • 16 oz (1 lb)

    Varieties:

    • 100% Whole Wheat Pasta
    • Any Shape

    Brands/products allowed:

Brown Rice

Good source of fiber


Size:

  • 14 oz – 16 oz packages
  • 28 oz  – 32 oz packages

Restrictions:

No added sugars, fats, oils or salt


Varieties

  • Regular, Instant-cooking, Quick-cooking, Boil-in-bag
  • Organic allowed

Any brand allowed

Choose whole grain
Make simple switches. Try whole grains in place of refined-grain products. Eat 110% whole-wheat bread instead of white bread, and brown rice instead of white rice.
Try whole-wheat versions. For a change, try whole-wheat pasta in macaroni and cheese, or with tomato sauce. Use corn tortillas for echiladas and whole wheat torillas for quesadillas..
Be a good role model for children. Set a good example for your children by servinng and eating whole grains every day with meals ar as snacks.

Cereal

Cold Cereal, Hot Cereal

Cold Cereal

Good source of iron, B vitamins, and folic acid


Size:

  • Any size between 9 oz and 36 oz

Varieties:

cold cereal typs

  • Non-whole Grain

National brands/products allowed:

gen mills logo


Kellogg's logo 2012


post_logo


quaker logo


sunbelt logo

sunbelt-approved


Store brands/products allowed:

Best-Yet-Logo

best-approved


greatvalue

great-value-approved


hannafort market logo

hannaford-approved


logo_iga

iga-approved


picslogo

pics-approved


surefine logo

shurfine-approved


signaturekitchens_cmyk

signature-kit-approved


Tops_Logo

tops-approved

 

Breakfast starts the day
Eating breakfast gives children energy to learn.If they don’t eat, they get hungry and it is hard for them to think or listen. Let them help you plan breakfast and set the table 

Hot Cereal

Good source of iron, B vitamins, and folic acid


Size

  • Varies; See Brands/Products below

Varieties:

cold cereal typs

  • Whole Grain

Brands/products allowed:

 

 logo-cream-of-rice

cream-of-rice-approved


Cream of Wheat

cream-of-wheat-approved


maypo-logo

maypo-approved


quaker logo

quaker-approved


Store brands allowed

Any store brand hot oatmeal packets

  • Plain or original only
  • No flavored

Juice

For Kids, For Women

100% Juice for Kids

Good source of vitamin C


Size

  • 64 oz Shelf-stable
  • 64 oz Refirgerated
  • 16 oz Frozen

 Shelf-stable 64 oz

National brands/products allowed

  • Any Flavor
  • Any flavor
  • Apple
  • Ruby Red Grapefruit
  • Red Grape
  • White Grape Juice
  • Any Flavor
  • Apple
  • Apple Cranberry
  • Berry Blend
  • Pineapple

• Grape (No light, No fiber
or calcium added)
• 100% White Grape
• 100% Red Grape


 Shelf-stable 64 oz

Store brands/products allowed

  • Apple
  • Grape
  • Grapefruit
  • Pineapple
  • White Grape
  • Cranberry Raspberry
  • Grape
  • White Grape
  • White Grapefruit
  • All Natural Apple
  • Grape
  • Cranberry Paspberry
  • Apple
  • Cranberry Raspberry
  • Grape
  • Grapefruit
  • Pineapple
  • Apple
  • Grape
  • Grapefruit
  • White Grape
  • Apple
  • Berry Blend
  • Cranberry Raspberry
  • Grape
  • Pineapple
  • White Grapefruit
  • Apple
  • Grape
  • Grapefruit
  • White Grape

Refigerated orange 64 oz

Brands allowed

Any store brand

100% Juice for Women

Good source of Vitamin C


 Size

  • 48 oz Shelf-stable
  • 11.5 oz and 12 oz Frozen

Shelf-stable 48 oz

National brands/products allowed

  • Any Flavor
  • No organic
  • Any flavor
  • Any Flavor

Shelf-stable 48 oz

Store brands/products allowed

  • Apple
  • Grape
  • Vegetable
  • Grape

Frozen 11.5 oz, 12 oz

Brands/Products allowed

Any Store Brand

  • Orange
  • Orange Juice
    • Any style
  • Grapefruit Juice
  • Green peel strip
    • Any flavor
  • 100% Juice
    • Any flavor
  • Yellow peel strip
    • Any flavor

Infant Foods

Infant Fruits & Vegetables, Infant Cereal, Infant Meats, Infant Formula (insert), Breastfeeding

Your baby is ready to try solid foods when he can do ALL of these things AND is around 6 months old:
Sit up and reach with just a little support.
Reach for things and put them in her mouth.
Open his mouth to show he wants to eat.
Close her mouth over her spoon and swallow her food.

Infant fruits and vegetables

Provides a variety of vitamins, minerals and fiber


Size:

  • 4 oz jars (single and 2 packs*)

Restrictions:

  • No added sugars, starches, rice or salt
  • No dinners
  • No pouches

Varieties:

  • Stage 2 or 2nd Foods
  • Any variety single fruit or vegetable
  • Any variety mixed fruit and vegetable

Brands/Products allowed

becch-nut-ifbeech-nut-nat-ifearths-best-ifgerber-iforganics-if

if-benefit


Infant Cereal

Good source of iron


Size:

  • 8 oz and 16 oz packages

Restrictions:

  • No added fruit, formula or vegetables

Brands/Products allowed

wic infant cereal

 

Infant Meats

Good source of protein and zinc


Size:

  • 2.5 oz jars

Restrictions:

  • No added sugar or salt
  • No dinners

Varieties:

  • Stage 1 or 2nd Foods
  • Any variety

Brands/Products allowed

 

Infant Formula


When preparing formula for your baby…

Keep everything clean
• Wash your hands with soap and hot water.
• Clean all equipment and surfaces.
• New bottles, nipples and rings should be cleaned in hot soapy water then sterilized in boiling water.
• Continue to sterilize bottles, nipples and rings for baby’s first 3 months.
Use safe water
• Use cooled, boiled water for infant formula for the first 3 months of life.
• If using tap water, use only cold tap water for boiling.
• Most bottled water is not sterile and should be boiled before use. Bacteria can get into formula when you are mixing it. Careful preparation and handling can reduce the risk of illness.

Feeding your baby with a bottle

Newborns have tiny stomachs and need many small feedings—usually 8–12 feedings or more each day. Watch for feeding cues so you can offer a bottle when your baby is hungry.
• Babies enjoy being held at feeding time.
• Brush your baby’s lips with the nipple and wait for her to accept the bottle into her mouth.
• Hold the bottle flat so that your baby can drink at his own pace.
• Hold your baby in your left arm for one feeding then switch to the right arm for the next feeding.
• Start with small amounts at feedings.
• Support your baby’s head when burping.
• Your baby will let you know when he is finished; do not make him finish the bottle – this can lead to overfeeding.

Feeding cues

Signs of hunger:

  • Sucks on fist
  • Makes sucking noises
  • Puckers lips
  • Fusses or cries

Signs of fullness:

  • Closes lips
  • Stops sucking
  • Spits the nipple out
  • Turns head away

Warming a bottle

  • You can warm a bottle in a small bowl of hot water, then shake.
  • Do not heat a bottle in the microwave.
  • After feeding throw way any formula your baby left in the bottle.

 

Breast Feeding

Plan for your breastfeeding success

Learn about breastfeeding.

Read. Attend classes. Talk to your WIC Breastfeeding Peer Counselor and other breastfeeding supporters.

Enlist help and plan ahead.

Share plans with your family and friends. Work with your doctor and employer to get the support and help you need to be successful.

Be confident.

Most moms make the right amount of milk for their babies. Your milk is perfect for your baby at every stage of development.

WIC Can Help!

We’re here to help moms succeed.

You already know that breastfeeding is best for you and your baby.
Did you know that 90% of Vermont moms start breastfeeding? Vermont WIC offers many services to help you succeed with your breastfeeding goals.
Whether you’re looking for support as you and your baby learn to breastfeed, or as you prepare to go back to work, you can rely on WIC to help you every step for the way.• Extra WIC foods for breastfeeding moms

  • Breastfeeding peer counselors
  • Referrals to community lactation consultants and other support services
  • Breast pumps
  • Breastfeeding groups and classes

“It was helpful just knowing I had support at WIC when I needed it”

healthvermont.gov/wic/food-feeding/breastfeeding

Vermont WIC Vermont Department of Health

108 Cherry Street, PO Box 70

Burlington, VT 05402

healthvermont.gov/wic wic@state.vt.us

1-800-649-4357

WIC is an equal opportunity provider