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Nutrition For Breastfeeding

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nutrition for women

Nutrition For Breastfeeding

A nutritious, balanced diet helps you stay energetic and make plenty of breastmilk for your baby. See below how you can utilize your WIC food benefits to buy and make healthy meals.

WIC Food Packages

NM WIC provides monthly food packages specifically designed for breastfeeding women to help them purchase healthy foods.  Each package is personalized to address the unique nutrition requirment of women.

Fully breastfeeding
Partialy breastfeeding
some breastfeeding

Breastfeeding Moms Eating Guide

Creating well balanced meals is easy when you use MyPlate. Find your healthy eating style by choosing a variety of foods to include fruits, vegetables, whole grains, protein, and dairy. All of these food groups are included in your monthly food package to help you find your healthy eating style.

Focus on fruits

___________

2 cups daily

What Counts as a Cup?

  • 1 cup of fruit your choice
  • 1/2 cup of dried fruit your choice
  • 8 oz of 100% fruit juice.
VAry Your Veggies

___________

3 cups daily

What Counts as a Cup?

  • 1 cup of raw or cooked vegetables
  • 2 cups of raw leafy greens
  • 8 oz of 100% vegetable juice.
Make Half Your Grains WHole

___________

 8 oz daily

What Counts as 8 oz?

  • 1 slice of bread
  • 1 cup of ready to eat cereal
  • 1/2 of cooked rice, pasta, or cereal
Go Lean

___________

6.5 oz daily

What Counts as an Ounce?

  • 1 oz of fish
  • 1/2 cup of cooked beans
  • 1 egg
  • 1/4 cup of tofu
  • 1 tablespoon of peanut butter
Get Your CAlcium Rich foods

___________

3 cups daily

What Counts as a Cup?

  • 1 cup of milk 
  • 1 cup of yogurt
  • 1.5 oz of cheese

My family now eats fresh vegetables. We changed from whole milk to 1% milk. We used to eat white bread, now we eat whole wheat bread. The WIC nutrition classes have been helpful to me in keeping my focus to shop healthy during my breastfeeding journey.

Hatch WIC Client

Sample Menu

Breakfast

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Morning Snack

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Lunch

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Afternoon snack

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dinner

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