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Healthy Eating and Snacking

Foods to eat more of:
 

Calcium Rich
  • Milk
  • Cheese
  • Yogurt
  • Green Leafy Vegetables (Spinach, Collards)
  • Salmon & Sardines
Iron Rich
  • Lean Meats - USDA
  • Cereals - Fortified or "WIC"
  • Peanut Butter
  • Breads & Grains
  • Dried Beans & Peas
Vitamin C Sources
  • Broccoli
  • Cabbage
  • Cauliflower
  • Grapefruit &
  • Grapefruit Juice
  • Green Peppers
  • Greens
  • Oranges & Orange Juice
  • Muskmelon  (canteloupe)
Other Nutrients - all fruits and vegetables

Snacks you can eat in moderation:

 
  • Crackers
  • Cereals
  • Cornbread
  • English Muffins
  • Gingersnaps
  • Graham Crackers
  • Jello
  • *Nuts
  • *Popcorn
  •  Pretzels
  • #Pudding & Dips
  • *Raisins
  • Rice Cakes
  • Vanilla Wafers

* may cause choking in small children
# made with lowfat milk and milk products


Limit these higher fat foods:

 
  • Any fried or greasy foods
  • Bacon
  • Bratwurst
  • Biscuits
  • Bologna
  • Chocolate bars and candy
  • Cookies
  • Corn Chips
  • Doughnuts
  • French Fries
  • Hot Dogs
  • Polish Sausage
  • Potato Chips
  • Salami
  • Sausage links or patties