Calcium -


General Nutrition Card 2

MN WIC Program

  1. Eat More Fruits and Vegetables
  2. Calcium
  3. Snack: It's Not a Bad Word
  4. Moms and Kids Need Iron
  5. Alcohol, Tobacco and Other Drugs
  6. Be Food Safe
  7. Vitamin D

Boning up on calcium:

  • Use milk to make puddings, custards and milkshakes.
  • Add milk to soups, rice or hot cereal instead of water.
  • Eat cereal with milk for a quick snack.
  • Add cheese to sandwiches, salads and baked potatoes.
  • Choose chocolate milk instead of pop for a snack.
  • Choose yogurt for a snack. (Add fruit, nuts or granola.)
  • Try cheese and crackers for a snack.
  • Skim or 1% milk is best for anyone over 2 years of age.
  • Add extra cheese to pizza or boxed macaroni and cheese.

Why eat fruits and vegetables?

  • They taste great!
  • Fruits and vegetables make a great snack.
  • They are easy to prepare.
  • Fruits and vegetables are rich in vitamins and fiber.
  • They help prevent heart disease and cancer!

How many fruits and vegetables do I need?

Children (1-5 years old) need daily Women need daily

• 1 - 1 ½ cups fruits

• 1 - 1 ½ cups vegetables

• 2 cups fruits

• 3 cups vegetables

1 cup fruit = 1 cup fruit or fruit juice; ½ cup dried fruit

1 cup vegetables = 1 cup raw or cooked vegetables; 2 cups of raw leafy greens

Choose a variety of fresh, frozen
and canned fruits and vegetables.