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Fresh Spins on Your Favorite Foods

January 22, 2025 General /Family

Making healthier choices doesn’t mean giving up the foods you love.

With a few simple swaps, you can enjoy your favorite meals while nourishing your family. Here are some ideas to help you prepare nutritious meals for your little ones and yourself, many of which use WIC-approved foods!

Lightened-Up Lasagna

Lightened-Up Lasagna​

This Italian classic can be healthier and just as satisfying!

  • Swap pasta for veggies: Slice zucchini or eggplant into long, thin strips to use instead of noodles.
  • Make your own sauce: Blend fresh or canned tomatoes with garlic and herbs like basil or oregano. It’s easy, delicious, and avoids added sugar.
  • Go lean on protein: Use ground turkey or skip the meat entirely by layering in cooked lentils or spinach.
  • Pick low-fat dairy: Use low-fat mozzarella cheese for that cheesy goodness with less fat.
Tips

Serve with a side salad made with romaine lettuce, chopped cucumbers, and a light vinaigrette!​

Healthy Taco Night

Healthy Taco Night

Tacos are a family favorite, and they’re easy to make healthier.

  • Skip the tortillas: Use romaine lettuce leaves as wraps for a fresh, crunchy alternative.
  • Fill with plant-based proteins: Black beans and brown rice are WIC-approved and packed with fiber and protein. Add grilled veggies like peppers, zucchini, or onions for a burst of flavor.
  • Top it smart: Replace sour cream with 0% fat Greek yogurt and sprinkle on low-fat cheese for a creamy finish.

Let your kids build their own tacos for a fun, hands-on dinner!

Oven-Baked Chicken Nuggets

Oven-Baked Chicken Nuggets

Say goodbye to frying and hello to crispy, oven-baked chicken nuggets.
  • Use chicken breast: Cut it into small, kid-friendly portions.
  • Coat it right: Dip pieces in an egg wash, then coat with whole-wheat flour and crushed whole-grain crackers or panko crumbs.
  • Bake, don’t fry: Place on a baking sheet sprayed with non-stick cooking spray and bake at 400°F until golden brown.
Tips

Serve with homemade dipping sauces like unsweetened applesauce or a Greek yogurt ranch dip!

Cool Frozen Treats

Cool Frozen Treats

Sure, ice cream is a yummy treat any time of year, but it’s often loaded with calories and sugar. Satisfy your sweet tooth with these healthier alternatives.
  • Berry popsicles: Blend frozen berries with water, a splash of lemon juice, and a touch of honey (optional). Pour into molds and freeze.
  • Banana “ice cream”: Blend frozen bananas with low-fat milk and a dash of vanilla extract. Top with chopped nuts or fresh fruit for extra texture and flavor.
***Caution: young children can choke on nuts and other small, hard foods; always supervise your child when eating.
Tips

These treats are perfect for dessert or an afternoon snack!

More Healthy Twists on Family Favorites

  • Gooey Grilled Cheese: Swap white bread for whole-grain bread and use low-fat cheese. Add sliced tomatoes for a boost of vitamins.
  • Creamy Mashed Potatoes: Mix in mashed cauliflower to add nutrients and a lighter texture.
  • Baked Veggie Fries: Slice sweet potatoes, carrots, or parsnips into strips. Toss with a little olive oil, garlic powder, and herbs, then bake until crispy.
  • Turkey Burgers: Mix ground turkey with sautéed mushrooms for added flavor and moisture. Serve on lettuce wraps instead of buns to cut carbs.

With a little creativity, you can turn mealtime into a fun and healthy experience for the whole family. These swaps are easy to make, delicious, and packed with nutrients that you and your little ones need to thrive. Give your favorites a fresh spin and have some fun with it!

REFERENCES:

Adapted from https://brighterbites.org/wp-content/uploads/2018/07/Classics-Made-Healthy.pdf

Feeding a 6-7 Month Old

Feed solids with a spoon and from a bowl, never from a bottle.

Feeding a 10-12 Month Old

Breast milk is the most important source of nutrition for your baby, even after you start offering solid foods.

Feeding a 8-9 Month Old

Feed solids with a spoon. Never put cereal in a bottle.

Tips

Mom new born home

Breast milk and formula feeding:

Around 2-3 weeks, 6 weeks, 3 months, and 6 months of age, babies may experience a growth spurt when they feed more often.

As they grow babies can hold more milk, so feedings may become further apart and take less time.

To prevent choking, always hold your baby when feeding. Never prop up a bottle to feed.

Start offering whole milk when your baby is one year old.

The American Academy of Pediatrics recommends exclusive breastfeeding for the first six months and that breastfeeding continue for at least 12 months and beyond.

feeding solid foods

Feeding solid foods:

Wait to offer solid foods until your baby:

  • Can sit up and hold up their own head.
  • Opens their mouth when they see food.
  • Can close their lips around a spoon.

To prevent choking, always hold your baby when feeding. Never prop up a bottle to feed.

Try one new food at a time. Wait 5 days before trying another new food to watch for allergies. Food allergies may include wheezing, rash, or diarrhea.

Introduce peanut butter around 6 months. Spread a small, thin smear of peanut butter or nut butter thinly on a cracker.  Watch your baby for any reaction for the next 2 hours.

Babies under one year should NOT have honey due to the risk of botulism. Also, babies should not have foods that can cause choking like nuts or whole grapes.

All babies are different. Talk with WIC or your baby’s healthcare provider about your baby’s needs.

Feeding Cues

Feeding a 4-5 Month Old

Before teeth come in, wipe gums with a soft, clean wash cloth after each feeding, especially before bed.

Feeding a 0-3 Month Old

Newborns have tiny tummies and need to be fed often. In the first few weeks, you may need to wake your baby to feed if they sleep longer than 4 hours.

Growth Spurts

Many babies are fussy during a growth spurt and will want to nurse longer and more often. This is called cluster feeding. This is your baby’s way of helping you increase your milk supply so that you can keep up with their needs. Remember, the more your baby nurses, the more milk your body makes.

Growth spurts can happen at any time, and every baby is different.

They often happen at these ages:

two-three-weeks

2 to 3 Weeks

6 Weeks

three-months

3 Months

six-months

6 Months

What foods can I get?

Authorized Food List
Authorized Food List

Where can I shop?