b'discounts family 46available!see pages inside s 59-60 Relax . Slow the pace sttepsfor steps forepsfor Relax. Slow the paceRelax. Slow the pacemindful eatingHav oeatingmindfuleatingHave a e a calmcalm pla place ce to eat.to eat. off eatingmindfuleating urn offff d disistrtraactions lctions likike e TVTVss, ,of eating. . m ngTTurn oTake e small bitesgStay mindfulK nowyourb odys signs s phones and TTaksmall bites . l Eat Mindfullybrochure ake small bitesphones and ttableablets.ts.Chewww slo slo slowlywlywlyKnow your b odyssiignsSet the table with a nice plate.CheKnowyourbodyssgns Set the table with a nice plate.Che SipSip wwwateraterater and put y and put y and put yourourour utensi utensi utensill Sip Be mi nd hunger andf ullness.Sit downwn to eat. to eat. do of f fulngerandf ullnessSit dotimes and snackck times times pleasant pleasant doofhungerandfullnesK eep meal times and sna down bewn bewn betwtwtween bites. een bites. een bites. o hu ofKeep mealwhen you eat out. your emotions. en:SSwwSwwaalallololowww bef bef befororore ye ye you ou ou ttakaktake anoe anoe anothertherther bite. bite. bite.You may be hungry when:You may be hungry wh en:You may be hungry whyourourour s s tomastomatomachchch f f eels feels eels empempempttytyy or or orgrgr grooowlswlswls .y Check the menu before you go. y ou f comfort,, , weak Stretch Share a meal or take half home to Do you use food foreel lightheaded, shaky w eakBepresent.Str etch y y yourourour m m mealealealsssy ffeel ightheaded, shakyweak Bepresent Stretchy eel l lightheaded, shaky Be presentyou ou enjoy another time. when you are tired, bored orable. uffEnjoy eating . to 20 minutes eaatt a anne satisfied. ffffueffedde d dOffer ideas on how to be in control or irritstressed? to 20 minutes to givto givto give ye ye yourourour bodybodybody timetimetimeor irrit able. to 20 minutes or irritable.You may be satisfied whenen y you: ou: Enjoy eating to knoww that y that you arou are satise satisfied. fied.Ask for the chip or bread basket toYou may be satisfied when you: Enjoy eating to kno w that you ar df fe efeeeeele le s slt tusuutYou may be satisfied whatingUse yourourour sense sense senses ts ts tooottto kno t tooo o vovevererereat andUse y IIsbe removed from the table. Choose a fun, easy, non-effeeleel comf comfororttableable, no, no, not st st sttufftuffed.ed.ed. Use y . . Itts ese e aeasasysy ty t o d fdt Order salad dressings on the side.activity to enjoy instead.feelffeeelel comf calmer calmerort.able.focus on the food.ifif iyf y oyouou ue e aeatat t tto otooo of fa afsaststst. Limit going to all you can eat Some ideas: feel calmer. focus onon th the foode foodof what, when and how we eat. focus sttartarart t to lose inters to lose interesesest in the food.t int in thethe ffood.ood.s t to lose interTake a nap. pause mor LLiisissttteeennn tttooo iiiitttt.pause more oe oe often.ften.ften. buffets. At a buffet, look atpause mor L the food and choose normal Call a friend.Is it hunger or a craving? Ceel happyPractice porportiontionIs it hungerer or or aa crcraving?aving? Can ch?earearearPracticeportions of the foods Enjoy a hot bath. Is it hung Fan ou h Practice portionCan y y you hou h you really want. A A craving is often ften ften fforforor a cer a cer a certtain tain ain ffood.food.ood. acrunch? ealthy. contrA craving is o acrunch? controlola crun craving is o and h control. Do your favorite hobby.Try yoga or an ex Drink water . Ta Make ite it easy easy easy t t tooo eat eat eat n n normal ormal ormal Mak Go for a walk. Drink wateroftenoften Tasstteee i ttiit.t. Make ite portions Pack of 50 brochures ercise video. sizDrink water often size portionsIts easyy toto thinkthink y you arou are hungrye hungry whenwhenTastesize portions.Its eas Is it t tartartUse a small plate and a ttallallIts easy to think you are hungrySSttaayy h hyydd rwhen raatteedd Is ittartUse a small plate and a If it is not real hungeryyou ryou rou really, eallyeally needneedneed wwwaaaterterter.Stay hydrated. or sweet?slenderIs itUse a small plate and a tallthe urge to eat willor sweet?slender glass. glass. glass. the sor sweet?slenderusually go away. Serv the s (all of one subject and language)Serve e e ffood ood food frfrfrom om om the stototovvevee ServThink ahead.onto Think ahead.onto Thinkonto yyouryourour plate.plate.plate. You mayYYou mayou mayahead.eat mor eat more ife if serving d serving d serving dishes ishes ishes Trust your body.Plan some meals and snackckcks.s.s.eat mor 4 x 9 tri-fold (6 sides); Full color throughout Planare on e on the the e ifttable.able.table. Plan some meals and snaar are on theStock some meals and snaMeasur Use a grocery listMeasure ore ore or up on healthyMeasur Sup on healthy f oods.foods.oods.count outIt will let you know when youStocktock up on healthy fcount out have had enough.Use a grocery list wh whenen you sh you shopop To ough, , a serving offfAvailable in English and Spanish count outUse a grocery list whenthe counterthe counter you shop. Ta serving o You might feel calm andeep a bowlwlwl o o off fruit on f fruit onfruit on the counteryyou ou .ouuuccchhhi ititt.crackererss, ,Keep a boa serving o KKeep a bo Tocrack S fruits andIs itcrackers,comfortable, lose interest in Stortortore e e fruits andIs it r rough SSmcer S fruits and vvveggies eggies eggies wherwherwhere e e yousmrough, h, hot, ot meell li titcerealeal or or nutsnutscan see them them when when yyou open ou open the rthe refrigefrigereratorator or coldcereal or bo bo nuts wlwl. . . can seeIs it oothin a small the food, and pause more ascan see them when you open the refrigerator. smooth Smell it.in a smallsmooth??, hotDoeAvoid eating outbowlor coldin a smallor cold? Does its it sm smell elloid eating outAAvvoid eating outbo box.x. you eat. When you pause, askfruityo the bag or FN360BR (English)Does it or or or spicy? sm spicy? spicy?ell off the bag or yourself if you are still hungry.fruityo f the bag or box. If the answer is no, allow yourself tofruity stop eating. Its okay to leave someFN360BRs (Spanish) food on your plate.Enjoy a smalEnjoy a small trl trl treateateatEnjoy a smalonconcee ei in ni na aaw w whhihlilelieiel e.nncowL wiitthihththohooouutut o to voveverereeraeatatiinitnigng.g. .Eating mindfullyLoo wL ooookkk a aattt i tiiittt.See all thSee all theeetakes practice. colors colors all thSee colors Small, slow changes canBe a role modeland shapes!s!s!and shapelead to big results. for your family. and shapeMake healthyinsidechoices and yourNutrition Matters, Inc.children will too. clean out thecook at home scheduleFN360BR R1 clean out thecook at home scheduleAll Rights Reserved. No photocopying.clean out thecook at home schedulecupboards cooktogether healthycupboards cooktogether healthycupboards cooktogether healthyKeep highf ffat andikeKnowwhat you are eating. Teachsnackfront KKeep high at andikeKnow what y ou are eating. . Teachsnacksseep highf at andikeKnowwhat you are eatingTeachsnackshigh sugarfoods l children skills that will last a lifetime.high sugarfoods l chi en skills that willll last a lifetime.high sugaroods l childrldren skills that wi last a lifetime.12 Steps to a Healthychips, cookies, candy,s12 steps to a easy mealOfferer two small,chips, cookies, candy, ,Lookffor quick, easy mealOffer two small chips, cookies, candy ook f or quick,Off two small be an active family limit screen time sLLookor quick, easy mealsnacks each day,,Keep family members physicallysoda and sweet drinkshealthysnacks each daysoda and sweet drinkideas and recipes. snacks each daysoda and sweet drinkideas and recipes. ideas and recipes.out off the house. Limit t ake out foods, , ,one snack between out o the house. Limitttake out ffoods one snackck between out of the house. Limitake out oods one sna between Choose the best programs for fast foods and eatingbrbreakfast and lunchfasfoods and eatingbreakfast and lunch eakfast and lunch active for at least 60 minutes2-5 year olds and watch themat r t foods and eatingand one betwtween fast estaurants. and one between each day. to 1 hour each day. shop smart family and one beeen. shop smarttat restaurants. lunch and dinner Plan active times throughout the day.shop smarat restaurants. lunch and dinner. . Familybrochure You decideHealthy habits lunch and dinner , ,, together. Limit screen timeYou decide Serv eg egetables likeHave a safe play area for your child. You decideServ v e v eetables like Serve egtables lik Find active toys like balls,Avoid screen time forwhatt o buybr e vots, peppers, e tomatoes, children up to 2 years whatt o buycarrots, peppers, tomatoes, what to buycarr carrots, peppers, tomatoes,and servbroccoli and pea pods.occoli and pea pods. push toys, and tricyclesof age, except for video and serve. e.Offbroccoli and pea pods.chatting with family. and serve.Offer fruits like bananas, apples, apples for your child. Bring healthy begin at home.Offer fruits like bananas, applesBring healthy orfruits lBring healthyerang ike bananases, pears and melons.tart screen time atHelp your family eat right, be activeoranges, pears and melons.ffoods int the oranges, pears and melons.oods into o the If you s foods into theChips, candy and cookies can ruin Healthy habits begin at home withhouse.ist. and get enough sleep. Chips, candy and cookies can ruin llong.18-24 months, choose highhouse. MakMake a e a Chips, candy and cookies can ruin quality programs. Watch together. house. Make a a child lds appetite for healthy foods.s appetite tite forfor healthya childs appehealthy foods.foods.make it easy to eat righta chigrocery l nt snack aday ay g.grocery lisist.t. day long.grocery l D Don nac ackal d lonChoose apples, ,Doo a llll have good bananas,plan some mealsnt s t sn kathese 12 easy concepts. carr Choose apples ,,,f time chooseChoose applesbananas, tomatoes ,choosebananas, ahead o choosetomatoestomatoessleeping habits carro ead, br ain carrotsts, , whole grwhole grain br ots, whole grain eggs, low- wn rice,healthy Have a bedtime routine.eggs, lo bread, broown rice,, ood groups. healthy It might be a bath, brushingeggs lo bread, brown rice,healthy Include foods from the chicken, canned chicken, canned tunatuna, , chicken, cannedt and fat yogurogur t t and una, low-fat y five fhealthy w-fat mi ogurt anddrinkssteeth and reading a story. low- w-fat ylk for somedrinkKeep TVs, tablets and phoneshealthy fat milk for someM drinks .low- , lowerer cos cossome fat milk for oods.Pack of 50 brochures, low t t ffoods. fi Maakkee w waatteerr yy yoouurr i ur out of the bedroom. healthy, lower cost foods. firrsstt c chho e o a h er tt. oMak f fw t t t hirss ooiciceeorr t t r yeat more e fruits fruitsOff Offertogethereat mor first choice f for thirst.Offerer w waterater o often.ften. need 11-14 hours ofenjoy ffamiamily mealsly meals Drink water together.eat more fruitsenjoyDrink w watertogether(all of one subject and language)Children 1-2 years of ageenjoy family meals S Drink ater . water often.and vvegegeettablesables Sit down and eatWWhole mi ldren 1-2 years old. andSit down and eat togtogeetherther Seerrvvee a anndd e ennjojjoyy m miliklk w witithh m meeaalsls.land vegetablesat least one time a day.F S hole milklk f orfor chi children 1-2 years old.ear sleep per 24 hours 4 x 9 tri-fold (6 sides); Full color throughout(including naps). f fruit,no t juice. at least one time a day.Fat erve and enjoym lk ith meals. earssSit down and eat together milk wServe whole fruit, not juice. Wfree or lo lo for childr for everyone 2 yServe whole fruit, no t juice. at least one time a day.athole milkw-fat milken 1-2 years old. Children 3-5 years of age free or w-fat mieveryone 2 yServe wholevegetetables. Hav outines. Eat about at about old and older. Breas lk forlk is best eryone 2 years need 10-13 hour ul veg ables. Have re routines. E at about old and older. Breastmilk is best for babies.Eat colorfultmiEat colorf s o Have routines. E ch day. If Fat-free or low-fat mifor evfor babies. i .Available in English and Spanishsleep per 24 hoursvegetables. the same times each day. e your familyIf yold and older. Breastmilk is best f cbabies. . Eat colorfulthe same times ea youu s seerrvvee j ujuicicofffferr 1 10 ic orEat dark gr the same times each day. o ee, ,o e 000%% j ujuee.Eat dark green, een, rred and ed and(including naps). Start the day in a healthy Limit juice to 4-6 ounces or less each dayE orange e vveg ables. way. Be surLimit juice to 4-6 ounces orr 100%ch dayat dark green, red andStart the day in a healthyIf you serve juice, offe less ea juiceorang egeettables.Dont give juice to children less than ch day.Most adults need wStart the day in a healthy Dont give juice to children lessless eaorange vegetables. ay. Be sure your family Limit juice to 4-6 ounces orthan 7-9 hours of sleep.t thas breakfase your family 1 year e.Serve at leas has breakfast.t.1 year o of agf age.Serve at leas way. Be surK350BR one vvegegeetable tableMake mealtime a happytime. lDont give juice to children less thanbe a good (English) Serve at leasthas breakfast. ess frfree ee with withA1 year of a e. se, sports drinkveragesone ag w one vegetableMake mealtime a happy time. time.Avvooidid suuggarrssweeeetteenneedd b beevveerraaggeess ors or fruit with withev fruitMake mealtime a happye soda fruit drinkrole model Talk about your habits.or fruit with. Keep meals str trEat, ldr tal and likike soda, , ugar-swsetened besevery meal. Keep meals stressAvoid sfruit drink, sports drinks ery meal.K350BRs (Spanish)every meal Offer colorfulno distractions. Eat, t . al . ee with and energy drinks. s, sports drinks kk and and energy drinks.Offfruits andno distractions. ther. .ess fr talk lland like soda, fruit drinkMake healthy choicesOfferer fruits andw Keep meals s Chi Eat,will , ,What you drink isas importtant ant vvegegeetables tableslaugh togee ctions.en wi What you drink is as imporlaugh tog ather Children and energy drinks.no distrWhat smallOffer fruits andwant to continue.f Children willant to continue family mealsamily mealsand your family will too. steps can your in snacks.s. vegetables. laugh together ly meals,as what you eat. in snack en asas what you eat. vegetableseevven as they gthey geet oldert older What you drink is as important want to continue famiLet your family see you eatingfamily take for in snacks. Serve whole fruitas what you eat.inside healthy foods and being active.healthy habits? Choose wholeeven as they get older.instead of juice.Eat normal size portions. Serve child size portionsgrains often.to children. Let each child decide what and howOffer low-fat orEat healthy Milk, y ogurt and cheese are Nutrition Matters, Inved. No phc.otocopying.Serve a variety of fat-free dairy foods.Milk, y much to eat. Limit your screen time too.Eat healthy Mi ogurt and cheese areEat healthy lk, yogur t and cheese ar ehave a healthy weigh and great sources of calcium. to have a healthy weight tand dgreatsourcesof calcium.All Rights Reser lean protein foods. toto have a healthy weight an great sour ces of calcium.K350BR R2moree energy to care for yourfamily. .y. co ttage yogurtmmore ergy to care for yourfamilycttttage yogurtor enenergy to care for your famil age yogurtochThe WIC Program offers c eeseocheesecheesehealthy foods, nutrition education,Choose healthy bevverages, es Take Carefrontand referralsfor your family. Choose healthy beerverag, , Choose healthy beagesespecially wwater. . especially waterespecially ater. Continue to use this informationEat fruits and vvegegables at.and your family string If you ar eastftfeedinging ,Take Care Of Youto make healthy choices! Eat Eat fruits and veetetables atof You stringmos fruits and egtables atch string semost meals and snas.cheet meals and snacks. s.eesemost meals and snackck cheeseKeep healthy foods on hand Get folic acid every day. Keep healthy foods on handIfy ou are bre breas tfeedingKeep healthy foods on hand y ou are breaseed , , that are quick and easy to eat. Ifthat are quick and easy to eat. continue for as long as you that are quick and easy to eat.Avoid alcohol, continue for as long as youcontinue for as long as youIf you could become pregnant, take atobacco and drugs. ldren.import antOthergg milk k k ces ar smoooothie tified Br Breas anan l l d your babychoo . se . . ourourbrochureFoods that ar and your babyooooFoods that are ge good sourood sources ofces of iron irond your baby chchseseFoods that are good sources of iron and calcium especially multivitamin or prenatal supplementand calcium aree especially importantantand calcium ar are especially importwith 400 mcg (100% DV) of folicIf you need help with subsou and yourour childr mil smoothie Parents and babies get health benefits et health benefits from from for ou and yourchi Parents and babies gfor ance abuse,acid each day. Folic acid canfor yytyou and ychi ldren. en.mil smthie Parents and babies get health benefits from ask your doctor to refer you to someone whobrbreaseastfeedtfeeding up ing up to 2 yto 2 yearears and beys and beyond.ond.breastfeeding up to 2 years and beyond.help prevent birth defects. can help. For free help to quit using tobacco,cellent Other ood sour ces e calcium- for tifiedeast mit mik has antibod iesto help protect yOther g ood sour arare calcium-foror Breas lk has antibodies iesotect yood sourcese calcium- ftifiedto help prFolic acid is added to somecall 1-800-QUITNOW. Meat is anxcellentorange juice, soy mi lk and tofu. There is,t mik has antibod to help protect your Meat is an exe orange juice, soy milk andbaby against inft inf ection and disease.lk and totofufu. Ther. There is e isection and disease.Meat is an excellent orange juice, soy mi baby agains t inf ection and disease.foods like breakfast cereal,source of ir iron,some calcium in edamame, navy beans Brbaby agains eleases hormones in yourour bodybodyUse this brochure to support education source of on, some calcium in edamame, navy beans, Breastfeedtfeeding ring releases hormones in ysource of ir on,some calcium in edamame, navy beans,easespecially leany lean red m red meats.eats. canned salmon with boneswith bones, br, broccoloccoli, and i, andthat lo wer your risk for some cancers, type 2 bread, pasta and rice. especiall canned salmonwith bones, broccoli, andBreastfeeding releases hormones in your body especially lean red meats. canned salmonetables. that lowerw yerour your risk risk for f some canceror some cancers, tsype 2 , type 2 dark een leafythat loEat these foods too! Find people and dark gr green leafy vegvegetables. diabetes and hearin l in life.ife.dark green leafy vegetables. diabe tes and heart dt disease laterisease laterv v chicken &t fry diabetes and heart disease later in life. and referrals that are provided during chicken & programs that supporchicken & vegetable stir fryegetable stiregetable stir fry Breastfeeding information is available at:you and your family to be healthy.Breastfeeding information is available at:Keep medical and dentalBe activctivee Breastfeeding inf eastfeedingBe a www.wom enshealth ailable at:www.womensh ormation is avcheckups every year.The School Lunch Program, School Breakfastto feel str Be active e en ealth.go.gov/brv/breastfeeding WIC exit counseling. to feel strong, havong, have me morore energy ergywww.womenshealth.gov/breastfeedingProgram and SNAP might be able to help. to feel strong, have more energy and manage stress.ess. If you plan to have more children,Contact the WIC Program in the future.iron- walwking and manage str yyour Take care of iron- and manage stress. TTake care ofe of ake cariron-Even light exercise, like mental healthtalk to your health care provider aboutWIC is happy to help in your familys journey!fortifiedEven light exercise, likeour ment al healthfortified family planning. Find out if you qualify: www.fns.usda.gov/wic fortifiedEven light exercise, likeyour mental healthcerealcereal alking, can r, can relieelviee sve stress tresstoto bebe able toable to tak take care care of the of them.em. Schedule your childs first dentistpeanut cereal and help you sleep better. . boost to be able to take care of them. ! ! Pack of 50 brochures walking, can relieve stress and help you sleep betterappointment by one year of age. and help you sleep better. TakTake a le a little ittle time eatime each day ch day forf a mentor a mental health al health Find fun ways to move o move peanutFind fun ways t to moveTake a little time each day f f or a mental healthGet shots on time. Protect your child frompeanutFind funways withboost-do something simple or yourselfdiseases like measles, mumps, polio andbutter mor e! e! ak ake afriend.book,-do something simple orf your self (all of one subject and language) butter more!Tak Te a walwkalk with butter your family or aa kfriend.boost-do something simple for yourself!toast mor T e a wal withSpendtime on yourour fav favorite hobbyorite hobby, read a , read a toast yourfamily oryour family or a friend.Spend time on y orite sho to music.beef T Try a free exercise or watch a favfavorite show orw or lis lten isten to music.whooping cough. If you are unsure whattoast Try a free exercise orSpend time on your favorite hobby, read a shots you or your child need, ask WIC orbeef &&yry a free exercise or book, watch a your health care provider for a schedule. bean s hamburger ogavideo whi book, watch a favorite show or listen to music. 4 x 9 tri-fold (6 sides); Full color throughoutyoga video while yle yourourbean taco tacos hamburger baby naps. Play outsideBeing a par ent is not easy! CallCall 988988 to gto get et baby naps. Play outside beef &yoga video while yourBeing a parent is not easy! bean tacos hamburger baby naps. Play outsidehelp if ent is not easy! Call 988 to get oror turn on the musicthe musicBeing a pare depressed, need emotional turn onhelp if you ar you are depr essed, need emotionalEat aand other game meat, turkeyey, fish,and dancewithar help if yt, need help with substance abuse,Available in English and Spanishand dance withwithsuppor ou are deprEat a varietvariety ofy of foodsfoods with irwith iron, like pork, on, like pork,or turn on the music support, need helpessed, need emotional with substance abuse, venisonolder children. are thinking about suicide, or e orried Eat a variety ofother game meat, l t ike pork,older children. support, need help with substance abuse, venisonandfoods with iron,urk, fish,and dancee thinking about suicide, or ar are wworried salmon, shrimp and clams. Other goodo be activctive fe orforabout a friend or lo loved one. ved one. The The e worried salmon, shrimp and clams. Other goodAimto be a are thinking about suicide, or988 Crisis venison and other game meat, turkey, fish,older children. about a friend orar 988 Crisis sources of iron include whole grains, tofu,Aim t , ,LifLifeline ne neloailable 2The 988 Crisis sources of iron include whole grains, tofu,Aim to be active for eline twtworkork is av is available 244/7 acrcross salmon, shrimp and clams. Other good, ,about 30 minut week.,about a friend or ved one. /7 a oss edamame, dark gr green leafy vegvegetablesetables,about 30 minuteses Lifeline network is available 24/7 across edamame, dark een leafythe United States.sources of iron include whole grains, tofu 5 or mor more days a week.the United States. WIC100BR (English)dried fruit, nuts and seeds. 5 or e days a edamame, dark green leafy vegetables,about 30 minutes the United States.dried fruit, nuts and seeds.dried fruit, nuts and seeds. 5 or more days a week.Nutrition Matters, Inc.ed.WIC100BRs (Spanish)All Rights ReservNo photocopying. WIC100BRR1front 1.888.356.5575 www.numatters.com info@numatters.com'