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
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.
Serve with a side salad made with romaine lettuce, chopped cucumbers, and a light vinaigrette!
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
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. Use a food thermometer to ensure chicken is cooked to a minimum internal temperature of 165°F.
Serve with homemade dipping sauces like unsweetened applesauce or a Greek yogurt ranch dip!
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.
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.