Good Food Choices: Tips from our WIC Dietitians
Making food choices isn’t always easy. There are so many things to think about:
Will it taste good?
Is it good for my body?
Will my kids eat it?
How hard is it to make?
Can I get it nearby?
Does it fit into my budget?
On top of that, we all have food beliefs and habits we’ve collected since we were kids. We may want to improve our nutrition, but habits can be very hard to break. It all can feel pretty overwhelming.
In honor of National Nutrition Month in March, we asked dietitians from the Women, Infants, and Children (WIC) programs in Delaware and Madison Counties to share tips and truths about the food we eat.
There is so much nutrition advice that comes to us every day from social media, news articles, and even well-intentioned friends and family. It can be confusing, discouraging and overwhelming!
I would encourage the community to tune out all that noise and focus on eating as many fruits and vegetables as you can. A good rule-of-thumb is to fill your plate half-full with fruits and vegetables.
Lacey N., RD, IBCLC
WIC Dietitian & Lactation Consultant
I meet with a lot of parents struggling with things like picky eaters. I encourage them to focus on changing one healthy habit at a time. For example:
Help your picky eater try new foods by offering just one new fruit or vegetable at a time.
Increase your water intake by drinking only water between meals and saving milk and other drinks for certain times of the day.
Sit down at least once a day for a family meal. To me, this is most important. This helps parents better understand their children’s eating habits because they are at the table with them. Also, children can watch family members eating and enjoying different foods.
Susan R., RD, IBCLC
WIC Dietitian & Lactation Consultant
The most common question I am asked is about carbohydrates —”if I want to lose weight and improve my health, do I need to get rid of carbs?”
Here’s the truth: We need carbohydrates. They are not the enemy. They help us maintain our metabolism and give us energy. The right amount of carbs varies from person to person, but in general, you should not go lower than 130 g per day. Focus your carb intake on fruits, veggies, and whole grains.
Improving your nutrition is one of the best changes you can make for your health. But food is just one aspect of a healthy lifestyle. Physical activity and metabolic health also play a role.
If you are unsure how many carbs you should be eating or feeling overwhelmed, seek out a registered dietitian to talk about your needs.
Rachel C., RD
WIC Dietitian
The Women, Infants, and Children (WIC) program provides free services to qualifying parents who are pregnant or have children under five years old. They can access compassionate and personalized breastfeeding support, nutrition counseling, and EBT cards for healthy groceries. Open Door administers WIC in Delaware and Madison Counties. To make an appointment, call (765) 286-7000.