Video: WIC Nutrition Program
Video: Peanut Butter Crispies
Eat Smart! In addition to adding more physical activity to your daily routine, be sure to eat smart. Pack a balanced lunch with fresh fruits and whole grains. Don’t have time to pack? Try ordering a salad and water with your meal in place of fries and soda.
Know your serving sizes. Remembering that a serving of cheese is the size of a matchbox or that a full serving of fruit is 1 cup will help you keep your portion sizes under control and balance your diet.
It’s worth it! By staying active and eating well, you can avoid many of the health risks associated with chronic diseases such as type II diabetes, high blood pressure, high cholesterol, asthma and arthritis.
Figure out your daily calorie requirements. The amount of calories your body requires varies for each individual. One factor that determines your required calories is how physically active you are. If you get less than 30 minutes of physical activity per day in addition to your routine daily activities, then you may require fewer calories. If you get more than 60 minutes of vigorous physical activity each day then you will likely require more calories.***
Plan your meals. Thinking ahead and planning your daily meals will help you stay on track and maintain a healthy well-balanced diet. Use this daily portion guide to help you choose the correct daily servings from each food group.
Daily Servings from Each Food Group
Calorie Level
| 1800
| 2000
| 2200
|
Fruits
| 1.5
| 2
| 2
|
Vegetables
| 2.5
| 2.5
| 3
|
Grains
| 6
| 6
| 7
|
Meats & Beans
| 5
| 5.5
| 6
|
Milk
| 3
| 3
| 3
|
Oil
| 5
| 6
| 6
|
Discretionary Any remaining calories after fulfilling your calorie requirements from all food groups.
| 195
cal
| 267
cal
| 290
cal
|
***These are estimates. To figure out your daily calorie requirements go to: www.MyPyramid.gov
Nutrition Programs in Clermont County
Sometimes obstacles stand in the way of maintaining proper nutrition. Whether that obstacle is the cost of food or a health condition that limits your diet there are resources available to help.
WIC (Women, Infant, and Children)
WIC is a nutrition education and supplemental food program for Women, Infants, and Children. The program’s mission is to improve the nutritional status of mothers, infants, and children during critical stages of growth and development. To participate in WIC, individuals must meet income guidelines. Many working families qualify to receive WIC benefits. WIC is not a welfare program. Appointments are coordinated to meet the needs of all family members. Participants visit the WIC office every 3 months to pick up coupons for free foods from local grocery stores and, during summer months, from local farmers’ markets.
Ohio State University Extension
Ohio State University Extension classes help participants learn best practices in food shopping, food safety, and meal planning and preparation to maximize their food resources to prevent hunger and encourage health and physical activity. Programs are offered to individuals and families in community settings and the workplace. Among the programs offered are the Family Nutrition Program (FNP) and the Expanded Food and Nutrition Education Program (EFNEP); walking programs; Dining with Diabetes; and Jump into Food and Fitness, which is designed to help youth develop healthy eating and physical fitness habits. OSUE also offers Master Gardener and Junior Master Gardener classes that teach “garden to table” benefits.
Updated: 06/24/2009