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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

Side-Lying-Hold

Side-Lying Hold

  1. For the right breast, lie on your right side with your baby facing you.
  2. Pull your baby close. Your baby’s mouth should be level with your nipple.
  3. In this position, you can cradle your baby’s back with your left arm and support yourself with your right arm and/or pillows.
  4. Keep loose clothing and bedding away from your baby.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You want to rest while baby feeds
  • You are breastfeeding in the middle of the night
  • You and your baby are comfortable in this position
cross-cradle-hold-1

Cross-Cradle Hold

  1. For the right breast, use your left arm to hold your baby’s head at your right breast and baby’s body toward your left side. A pillow across your lap can help support your left arm.
  2. Gently place your left hand behind your baby’s ears and neck, with your thumb and index finger behind each ear and your palm between baby’s shoulder blades. Turn your baby’s body toward yours so your tummies are touching.
  3. Hold your breast as if you are squeezing a sandwich. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  4. As your baby’s mouth opens, push gently with your left palm on baby’s head to help them latch on. Make sure you keep your fingers out of the way.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby is premature
  • Your baby has a weak suck
  • Your baby needs help to stay latched
  • Your baby needs extra head support
  • You and your baby are comfortable in this position
Football-hold

Clutch or “Football” Hold

  1. For the right breast, hold your baby level, facing up, at your right side.
  2. Put your baby’s head near your right nipple and support their back and legs under your right arm.
  3. Hold the base of your baby’s head with your right palm. A pillow underneath your right arm can help support your baby’s weight.
  4. To protect your back, avoid leaning down to your baby. Bring baby to you instead.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You have large breasts
  • You have flat or inverted nipples
  • You have a strong milk let-down
  • You are breastfeeding twins
  • Your baby likes to feed in an upright position
  • Your baby has reflux
  • You and your baby are comfortable in this position
CRADLE-HOLD​

Cradle Hold

  1. For the right breast, cradle your baby with your right arm. Your baby will be on their left side across your lap, facing you at nipple level.
  2. Your baby’s head will rest on your right forearm with your baby’s back along your inner arm and palm.
  3. Turn your baby’s tummy toward your tummy. Your left hand is free to support your breast, if needed. Pillows can help support your arm and elbow.
  4. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby needs help latching on
  • You and your baby are comfortable in this position
laid-back

Laid-Back Hold

  1. Lean back on a pillow with your baby’s tummy touching yours and their head at breast level. Some moms find that sitting up nearly straight works well. Others prefer to lean back and lie almost flat.
  2. You can place your baby’s cheek near your breast, or you may want to use one hand to hold your breast near your baby. It’s up to you and what you think feels best.
  3. Your baby will naturally find your nipple, latch, and begin to suckle.

This hold is useful when:

  • Your baby is placed on your chest right after birth
  • You have a strong milk let-down
  • You have large breasts
  • You and your baby are comfortable in this position