Protect Against Lead Exposure with WIC Foods - Sample Meals

Food Packages Health and Wellness Nutrition Education

Limit lead absorption by getting enough iron, calcium and vitamin C

The bad news: children and pregnant women are among those at risk for lead poisoning.

The good news: getting enough of three key nutrients - iron, calcium and vitamin C - are thought to help limit the body’s absorption of lead.

More good news: WIC participants can get these target nutrients through eating certain foods, many of which are in the WIC food packages.

Below you'll find a few sample meal and snack ideas that incorporate WIC foods you can share with your participants to help demonstrate how to get adequate amounts of these nutrients. It's important to note that there is no prescribed amount of these target nutrients; rather, it's recommended that women and children aim to get their respective Recommended Daily Allowance for each nutrient.

"Why only a few ideas?" you may ask. Because we'd love to hear from you and help inspire your colleagues across the WIC community - from Alaska and Guam to the Virgin Islands and Maine and everywhere in between - by sharing the wonderfully diverse and culturally appropriate meal ideas that come from the experts – you! Send your meal ideas (with amounts of each food) to the WIC Works team.

Sample Meals

Breakfast

Sample 1
(good source of iron, calcium and vitamin C for women and children)

1/2 cup (4 oz) orange juice
1 slice 100% whole wheat toast
2 scrambled eggs made with
1/2 cup spinach
1/2 cup tomato slices
 

Sample 2
(good source of iron and calcium for women and children)

1 cup (8 oz) nonfat milk (or fortified soy-based beverage)
1 cup iron-fortified cereal
1 Tablespoon raisins
 

Sample 3
(good source of calcium for women and children)
(good source of iron for children)
Banana Walnut Oatmeal

Lunch and Dinner

Sample 1
(good source of iron, calcium and vitamin C for women and children)

Tuna sandwich made with
2 slices 100% whole wheat bread
4 oz. canned light tuna
1 hard-boiled egg
1/4 cup spinach and
4 slices tomato
 

Sample 2
(good source of iron and calcium for women and children)
Tofu with Broccoli and Brown Rice
 

Sample 3
  (good source of iron, calcium and vitamin C for women and children)
Asian Mango Chicken Wraps (vegetarian? substitute tofu, which adds more calcium!)

Snacks

Sample 1
(good source of calcium for women and children)

1/2 cup (4 oz) vanilla yogurt
1/2 cup fresh or frozen berries
 

Sample 2
(good source of iron, calcium and vitamin C for children)
(good source of vitamin C for women)

Green bell pepper
1/4 cup hummus*

*tip 1 - making hummus from the chick peas (or even black beans...yes, black beans!) in the WIC food packages means it can be customized to add the amount of salt (or no salt!) and other spices to suit individual tastes!

*tip 2 - did you know you can substitute peanut butter for tahini paste? Just be sure to use the natural, no added sugar variety for the best results.
 

Sample 3
(good source of calcium for children)
Corn Toasties