How many whole grains do women and children eat? Protect against many types of cancer and other diseases.Whole grains are a good source of B vitamins, vitamin E, magnesium, iron, and fiber. If they are cut-up and easy to access, kids will eat them! Clean and cut up fruits and vegetables and keep them handy for children to eat as snacks.Involve children in the selection of fruits and vegetables at the store.The kids are watching! Set a good example by eating fruits and vegetables.It usually takes 7 to 10 tries before a child likes a new fruit or vegetable. It's normal for small children to refuse a new food. How can I help them to eat more fruits and vegetables? My kids don’t like many different types of fruits and vegetables. Toss tomatoes, carrots, peas and corn in soups and stews.Brush veggies with canola oil and grill for only a couple of minutes on each side over medium heat. Chop up left-over vegetables and add to quesadillas.Build your sandwich with lots of lettuce and tomatoes.Use applesauce as a dip for cut up fruit or for graham crackers.Add grated carrots to tuna or chicken salad.Add green peppers, onions and other vegetables to your pizza.Add raisins, berries, bananas or other fruits to cereal.What are some way to eat more fruits and vegetables? Pregnant or Lactating Women: 2 1/2 - 3 1/2 cups of vegetables and 1 1/2 - 2 1/2 cups of fruit daily.ġ cup of vegetables = 1 cup raw or cooked vegetables or 2 cups raw leafy greens.ġ cup of fruit = 1 cup fruit or fruit juice or 1/2 cup dried fruit.Women: 2-3 cups of vegetables and 1 1/2 cups of fruits daily.Children (2 and over): 1-2 cups of vegetables and 1-1 1/2 cups fruit daily.Children (1 year old): 2/3-1 cup of vegetables and 1/2-1 cup fruit daily.

The amount that you need depends on your age and level of physical activity. How many fruits and vegetables should women and children eat? Plus, most fruits and vegetables are low in calories and high in fiber! They are rich in many important vitamins and minerals like vitamin A, vitamin C, folate and potassium. Breakfast cereals don't count as a whole grain choice for your WIC benefits.Fruits & Vegetables | Whole Grains | Cereals | Milk, Cheese & Yogurt | Eggs | Beans, Peas & Lentils | Peanut Butter | Juice | Soy Beverages | Tofu | Canned Fish | Infant Cereal | Infant Foodsįruits and Vegetables can lower your risk of heart disease and certain types of cancer. You can choose a combination of whole grain choices up to the amount of ounces (oz) listed in your WIC benefits.

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