Effective March 1, 2021 1, March Effective FOOD GUIDE FOOD MICHIGAN WIC MICHIGAN To file a program complaint of discrimination, complete the USDA Program Your Rights Discrimination Complaint Form, (AD-3027) found online at: www.ascr.usda. In accordance with Federal civil rights law and U.S. Department of Agriculture gov/complaint_filing_cust.html, and at any USDA office, or write a letter (USDA) civil rights regulations and policies, the USDA, its Agencies, offices, addressed to USDA and provide in the letter all of the information requested and employees, and institutions participating in or administering USDA in the form. To request a copy of the complaint form, call (866) 632-9992. programs are prohibited from discriminating based on race, color, national Submit your completed form or letter to USDA by: origin, sex, disability, age, or reprisal or retaliation for prior civil rights activity in any program or activity conducted or funded by USDA. (1) mail: U.S. Department of Agriculture Office of the Assistant Secretary for Civil Rights Persons with disabilities who require alternative means of communication 1400 Independence Avenue, SW for program information (e.g. Braille, large print, audiotape, American Sign Washington, D.C. 20250-9410; Language, etc.), should contact the Agency (State or local) where they applied for benefits. Individuals who are deaf, hard of hearing or have (2) fax: (202) 690-7442; or speech disabilities may contact USDA through the Federal Relay Service at (3) email: [email protected]. (800) 877-8339. Additionally, program information may be made available in languages other than English. This institution is an equal opportunity provider. The Michigan Department of Health and Human Services will not exclude from participation in, deny benefits of, or discriminate against any individual or group because of race, sex, religion, age, national origin, color, height, weight, marital status, gender identification or expression, sexual orientation, partisan considerations, or a disability or genetic information that is unrelated to the person’s eligibility. Authority: P.A. 368 of 1978 • DCH-0237 • Rev. 3/21 CONTENTS Online Nutrition Education .................................................................................................................................................. 1 Fruits & Vegetables ................................................................................................................................................................ 2 Whole Grains ........................................................................................................................................................................... 4 Cereals ....................................................................................................................................................................................... 8 Eggs ......................................................................................................................................................................................... 11 Breastfeeding ........................................................................................................................................................................ 12 Fish & Infant Meats .............................................................................................................................................................. 14 Infant Foods ........................................................................................................................................................................... 15 Peanut Butter & Beans ........................................................................................................................................................ 16 Dairy Products ....................................................................................................................................................................... 18 Juices ....................................................................................................................................................................................... 21 WIC Connect App & WIC Fraud ........................................................................................................................................ 23 WIC Shopping Tips & MI WIC EBT Card .......................................................................................................................... 24 The Food Guide is also available on the WIC Connect app under Resource Links and at michigan.gov/wicfoods. Online Nutrition Education Nutrition education on the go! Do it anytime, anywhere from your smart phone, tablet or computer! How to Get Started 1. Go to wichealth.org. 2. Create an account using your Family ID. number and set up your profile. 3. Choose a lesson from one of the categories. 4. Complete the lesson. 5. Fill out the survey. 6. Remember your login & PIN for next time. wichealth problems? Try clicking the blue “Help” tab on the top left of any page to submit a message. All questions are answered within 24 hours. Quick, easy and convenient! Have you checked out Health eKitchen? You can search through hundreds of great recipes and even search for one using the ingredients you have on hand. This great tool can make meal planning even easier! Log in at wichealth.org and check it out. ONLINE NUTRITION EDUCATION 1 Fruits & Vegetables • Your WIC Shopping List shows the dollar amount you can spend on fruits and vegetables. • If your fruit and vegetable purchase total is more than your benefit amount, you can pay the difference. Fresh 3ALLOWED NOT ALLOWED • Organic • Pre-cut fruits and vegetables with added preservatives • Any variety of fresh fruits or vegetables without (for example: sliced apples with ascorbic acid) added sugars, fats or oils • Herbs (other than cilantro and parsley), herb pastes, • Whole, cut, bagged or pre-packaged spices or edible flowers • Cilantro and parsley • Fruit or vegetable party trays/platters • Pie pumpkins • Fruits or vegetables from salad bars • Fruit and nut mixtures • Fruit baskets • Ornamental or decorative fruits or vegetables such as chili peppers or garlic on a string, gourds or carving pumpkins • Salad kits/bowls with dressing or other added food items • Salsa Frozen 3ALLOWED NOT ALLOWED • Organic • Added sugar, breading, butter, sauce, fat, oil, salt • Whole, cut or mixed fruits or or seasoning vegetables • Added meat, rice or pasta • Beans or peas such as lima • Fries or tater tots beans and black-eyed peas • Juice* • Any brand or package size/type • Smoothies with non-fruit or non-vegetable ingredients • Soup * Buy juice with your other WIC benefits. FRUITS & VEGETABLES 2 Fruits & Vegetables - Canned 3ALLOWED NOT ALLOWED • Organic • Fruits packed in syrup • Any size metal, glass, • Added meat, rice or pasta plastic or pouch containers • Artificial sweetener • Individual servings or multi-packs • Pickled vegetables, relishes or ketchup • Regular or low sodium • Cranberry sauce or pie filling • Any variety of fruits (including • Salsa applesauce) packed in juice or water without added sugars, fats, • Pizza or pasta sauce oils or salt • Juice* • Any variety of vegetables • Beans* or baked beans (including tomatoes) without added sugars, fats or oils • Smoothies with non-fruit or non-vegetable ingredients • Tomato paste, puree or sauce • Pouches labeled as infant/toddler food • Green beans and green peas * Buy juice and beans with your other WIC benefits. Health Bite All fruits and vegetables are filled with nutrients and are good for you. It doesn’t matter if they are fresh, frozen or canned. As long as you eat them, you are making a healthy choice! Fresh: Eat “as is” for snacks or meals, with little to no prep needed. Canned & Frozen: Easy to store and stock up, with a long shelf life. Fun fact: Frozen fruits and vegetables are picked at the peak of ripeness, saving all the flavor and nutrients for when you are ready to eat them! Take it with you: Consider fresh options or fruit cups when eating on the go! FRUITS & VEGETABLES 3 WHOLE GRAINS WHOLE 4 • Specialty brands, like Lundberg like brands, Specialty • Bulk, tubs or microwavable pouches microwavable or tubs Bulk, • Flavored rice, wild rice or rice mixes rice or rice wild rice, Flavored • Frozen brown rice brown Frozen • White rice White • Added sugars, fats, oils or salt or oils fats, sugars, Added • • Added herbs, seasonings or beans or seasonings herbs, Added Regular, instant and boil-in-bag and instant Regular, Organic • • Plain, dry brown rice rice brown dry Plain, 3 T ALLOWED T O N ALLOWED • 14-16 oz bag/box = 1 LB • 28-32 oz bag/box = 2 LB 2 = bag/box oz 28-32 • LB 1 = bag/box oz 14-16 • Brown Rice Brown TEAR HERE. TEAR HERE. NOT a cereal choice. cereal a Our premium whole grain oats are rolled thick and hearty for a great choice, grain Our Quick Rolled Oats are premiumwhole whole grain oats rolled extra thina are oatmeals These texture in cereals, granola, cookies, bars and more. Made with care to make a creamy smooth hot cereal that cooks in minutes. Made with to be certified gluten free, we produce them with dedicated gluten free care to be certified gluten free, we produce them with dedicated gluten equipment and batch test using an ELISA Gluten Assay test to ensure a free equipment and batch test using an ELISA Gluten Assay test to ensure quality product is delivered to you, our most valued customer. a quality product is delivered to you,