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Dear Mom,

Congratulations on the birth of your baby and for choosing WIC! Healthier families choose WIC – it’s a choice to be proud of!

As a new mom WIC offers you:

  • Healthy foods for you and your baby
  • Breastfeeding support
  • Referrals to health care and other services
  • Information about healthy food choices
  • Feeding information for your baby
  • Ways to keep your baby safe

This booklet has tips to help keep you and your new baby healthy. These tips do not replace a doctor's advice.

When you visit your local WIC clinic, you can learn more about healthy eating and feeding your baby. We hope you enjoy being on WIC.


Your WIC staff


Get Health Care ht-care

Learn ways to stay healthy.

  • Go to your postpartum checkup.
  • Ask when you’ll need a checkup again.
  • Stay up-to-date with shots. Ask about measles, polio, tetanus and flu.

If you need help to pay for medical care, contact:

Health First Colorado, Colorado’s Medicaid Program. To find out if you qualify, visit or call 1-800-221-3943.

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How Much To Eat Each Day

Below is a table to show you the foods and amounts that are right for you. When you are breastfeeding, you need slightly more food. The additional servings in the table help you get the nutrients that you need. This is a general guideline. You may need more or less food.* For a personal daily food plan, visit

Eat regular meals and choose a variety of whole grains, vegetables, fruits, dairy and protein.

*Based on a 2,000 and 2,400 calorie diet.



Breastfeeding: 8 ounces (8 servings) per day

Non-Breastfeeding: 6 ounces (6 servings) per day

1 Serving = 1 Ounce


1 slice bread or tortilla

½ bagel or hamburger bun

½ cup cooked rice, noodles or cereal

1 cup flake-type cereal

Eat whole grains like:


Whole wheat bread or rolls

Brown rice

Tortillas (whole wheat or corn)



Breastfeeding: 3 cups (6 servings) per day

Non-Breastfeeding: 2½ cups (5 servings) per day

1 Serving = 1/2 Cup


½ cup raw or cooked vegetables

1 cup lettuce or other leafy greens

½ cup vegetable or tomato juice


Eat many kinds and colors: dark green, orange, red, yellow, purple and white

Add to: scrambled eggs, rice, noodles, salads and casseroles



Breastfeeding and
2 cups (4 servings) per day

1 Serving = 1/2 Cup


½ cup chopped or cooked

1 fruit—apple, orange, peach, etc.

½ cup 100% fruit juice


Eat many kinds and colors: red, yellow, orange, blue, green and white

Put sliced or chopped fruit on cereal, pancakes, pudding and frozen yogurt



Breastfeeding and
3 cups (3 servings) per day

1 Serving = 1 Cup


1 cup milk

1 cup yogurt

1 to 2 slices cheese


Choose 1% or non-fat milk

If it is hard to drink milk, get ideas from WIC



Breastfeeding: 6½ ounces (6½ servings) per day

Non-Breastfeeding: 5½ ounces (5½ servings) per day

1 Serving = 1 Ounce


1 ounce meat, chicken, turkey or fish

¼ cup canned light tuna

1 egg

¼ cup cooked beans or tofu

1 tablespoon peanut butter


A 3-ounce serving is the size of a deck of cards

Choose lean meats: bake, broil or grill them

Eat more beans; ask WIC for recipes

Breakfast Ideas

Make time for breakfast.

It helps you get through the day. Here is a simple plan. Try choosing a food from each column for a healthy breakfast.

  • Bread, cereal, or
    other grain

  • Fruit or

  • Dairy or Protein
    or both


  • Oatmeal

  • Applesauce

  • 1% or Nonfat Milk

  • Whole Grain Waffle

  • Sliced Strawberries

  • Lowfat Yogurt

  • Whole Grain Tortilla

  • Tomatoes

  • Beans & Lowfat Cheese

  • Brown Rice

  • Vegetables

  • Egg

  • Whole Grain Cereal

  • Raisins

  • Peanuts

  • Pizza Topped With…

  • Vegetables

  • Lowfat Cheese

Baked Breakfast Cereal

Best Baked Breakfast Cereal

  • 2 cups old fashioned oatmeal
  • 1 apple, peeled and shredded
  • ½ cup chopped walnuts
  • ¾ cup raisins or other dried fruit, like apricots or cherries (chopped)
  • 2 cups 1% or nonfat milk
  • ½ cup brown sugar
  • 2 Tbsps. butter, melted
  • ½ tsp. salt
  • 1 tsp. cinnamon

Preheat oven to 350 degrees.

Mix all ingredients together and place in a 8” x 8” pan. Bake at 350 degrees in the oven until all liquid is absorbed – about 35-40 minutes. This recipe works well to refrigerate and warm up the next day.

Serve hot cereal with milk. Serves 4-6.


Fast Food Restaurant Tips

When you make healthier choices at fast food restaurants, you add more nutritious foods to your day and save calories.

On the go? Try these choices:

  • Grilled chicken or grilled chicken strips
  • Turkey or roast beef sub sandwich
  • Regular size hamburger, without mayo or cheese
  • Main dish salad or side salad (dressing on the side)
  • Pizza topped with green peppers, tomatoes and mushrooms
  • Baked potato with vegetable and cheese toppings
  • Bean burrito
  • Fruit
  • Water, 1% or nonfat milk or 100% juice

Tips: Making Foods at Home Fast!

Even on busy days, moms say with a little planning they can make foods at home that are healthier, easier and cheaper than going out for fast food.

These are tips from other moms:

“When we have to make dinner on the run, I remind myself that peanut butter and jelly sandwiches with a glass of milk is something we all like – and it’s better for us than stopping at the drive-through.”

“I like to sit down and plan at least one week of meals before I shop. I try to include everyone’s favorites when I make my plan.”

“I use the weekend to cook. I put leftovers in the fridge or the freezer. Sometimes I cook ground beef or turkey and freeze it in meal-sized portions. We pull these out for taco or spaghetti night!”

“I look for items at the store that are easy to prepare, like canned beans for quick chili, bagged vegetables and salads, and even frozen pizza with added fresh veggies make quick meals.”


Folic Acid Folic Acid

A vitamin every woman needs.

What if you could eat something every day that was inexpensive, safe and easy that protects your health? What if it also helped to protect your future babies from birth defects? Would you want it?

This protection comes from folic acid, a B vitamin. Every cell in your body needs folic acid. Studies show folic acid might also protect you from a heart attack, stroke and cancer.

Folic acid helps protect your unborn baby’s spine and brain from birth defects. However, the protection needs to begin before you become pregnant. Women become pregnant often without planning it. Get in 400 micrograms of folic acid every day by:

  • Taking a multivitamin
  • Eating one serving of WIC cereal
  • Eating grain products, look for the word “fortified” or “enriched” on the label
  • Eating healthy foods like:
    • green vegetables, such as spinach or kale
    • cooked dried beans, fruits and whole grains

It’s recommended to get at least 400 mcg of folic acid every day.

Be Active

Be active whenever you can. HLBe-Active

Being active even 10 minutes three times a day can:

  • Give you more energy
  • Lower stress and help you relax
  • Work off your pregnancy weight
  • Tone your muscles

Take it easy, at first. Your body needs to heal. Ask your doctor what you can do and when you can do it.

Walking is a great way to get and stay fit. Put your baby in a stroller or a carrier and walk. Walk at the mall, school or community center. Ask your friends or family to join you.

Start with a 5 or 10 minute walk. After one week, walk a little longer or farther. Set a goal that works for you.

Here are other easy ways to move your body:

  • March in place when you watch TV or talk on the phone
  • Play music and dance
  • Take the stairs instead of the escalator or elevator
  • Park the car farther away from the entrance when you can

Tip: Make One Change at a Time

Change health habits one at a time. Get used to one change before you make the next one.

  • What food can you cut back on?

    Cut back to one soda a day.

  • What food can you change?

    Eat brown or wild rice.

  • What can you do to be more active?

    Take the stairs, not the elevator.

Small changes and healthy choices add up to a healthier you!

A common question new moms ask is: “How can I feel good and lose the baby-weight after delivery?” If you’re a mom who has this question, there’s good news! Studies show small changes can make a big difference in helping you feel good, have more energy and lose weight too. Here’s tips moms have shared that worked for them:

Portion out foods, like crackers, nuts, trail mix, pretzels, cheese cubes, etc., into individual containers or zip-top bags so you aren’t tempted to overeat. Better yet, put vegetables in a container for quick healthy snacks without all the calories.
Serve lower calorie vegetables and salads family-style at the table and serve the main dish in the kitchen.
Remind yourself that it’s OK to stop eating before your plate is empty or before everyone is done eating.
Use smaller plates and put less on your plate. Studies show we eat more when there’s more to eat.
Cut calories by cutting out foods high in fats and added sugar. Decide to choose sweet drinks, cookies, cakes, candies and ice cream as occasional treats. Limit meats like ribs, bacon and hot dogs.
Try healthier recipes that use less fat, sugar and salt.
Keep water with you throughout the day. Sipping water can help fill you up so you don’t eat as much.

Eating healthy is only one part of feeling great and having more energy – being active helps too. Staying active helps new moms relieve stress – and having a new baby can be stressful! Ask your doctor when it’s OK to exercise and then start out slow. Refer to the “Be Active” section. For a personal daily food plan, visit


Understanding Your Baby’s Cues Light

Your baby has a special way to talk to you. Babies use their body and make noises to let you know when they need to eat, learn, play or rest. These are called cues.


When your baby is hungry, he may:

  • Keep his hands near his mouth
  • Move his arms and legs
  • Make sucking noises
  • Pucker his lips
  • Search for the nipple (root)


When your baby is full, he may:

  • Suck slower or stop sucking
  • Relax his hands and arms
  • Turn away from the nipple
  • Push away
  • Fall asleep

What Your Newborn is Saying

I Need Something to Be Different

As you get to know your baby, you will begin to recognize what he is trying to tell you. Learning how your baby communicates with you takes time. When your baby needs a break from playing and learning, or needs some quiet time, he may:

  • Look away, turn away or arch his back
  • Frown or have a glazed look in his eyes
  • Stiffen his hands, arms or legs
  • Yawn or fall asleep

I Want to Be Near You

As your newborn gets older, you will be better able to tell when he is ready to interact, learn or play. When your baby is asking you to help him learn more about you and his new world, he may:

  • Have a relaxed face and body
  • Follow your voice and face
  • Reach toward you
  • Stare at your face
  • Raise his head

Feeding is a Special Time With Your Baby!

Pay attention to your baby’s cues and feed when she is awake and calm and before she begins to cry. Responding to her cues can help your baby be calm and happy. Don’t worry about spoiling her. You can’t spoil a tiny baby.

You can feel proud of the care you are giving when you let her eat her way. Keep the feeding at her pace. Let her tell you when she’s finished. You are responsible for what is fed – breast milk or formula. Your baby is responsible for when, how much and how fast they are fed.

With practice, you will get better at understanding and responding to her needs.


Breastfeeding brestfeeding

Congratulations on your decision to breastfeed your baby! Breast milk provides the perfect nutrition made just for your baby.

Breastfeeding helps protect your baby from getting sick, including lowering the risk of earaches, infections, allergies, diarrhea and constipation. It may also help you get back to your pre-pregnancy size quicker.

Ask your WIC staff about:

  • Any questions you have about breastfeeding
  • Choosing birth control that supports your breastfeeding goals
  • Working and breastfeeding
  • Your breastfeeding rights under the law
  • Connecting with a WIC breastfeeding peer counselor for mom-to-mom support

For more information about breastfeeding visit:

Formula Feeding

Formula Feeding HLFormula Feeding

Feeding time is a special time between you and your baby. Formula provides everything needed for your baby to grow strong. Your new baby needs your help to do well with eating.

  • Just like when following a recipe, mixing ingredients correctly is important. It’s the same for mixing formula! Your baby needs you to follow the mixing directions on the can.
  • If others care for your baby, be sure they know how to correctly mix and prepare the formula.
Bottle Feeding

Bottle Feeding

Whether it’s breast milk or formula in the bottle, follow these tips.

  • Throw away breast milk or formula left in the bottle after a feeding. Baby’s saliva has bacteria that gets into the milk; it can make your baby sick when you use the left-over breast milk or formula to feed later. If you prepare bottles ahead, store them in a refrigerator until you’re ready to feed your baby. Prepare just enough formula for 24 hours.
  • Breast milk or formula heated in a microwave can be harmful to your baby; the temperature can be hotter than you think it is. Warm the bottle in hot water.
  • Your baby only needs breast milk or formula in the bottle; never sweetened drinks.
  • It’s normal for your baby to have times she wants to eat more; usually during growth spurts.

Hold me when you feed me a bottle. I love to see your face. Propping my bottle can lead me to choke and I can even get ear infections.

Keep You and Your Baby Safe

Stay away from all smoke. There’s no safe level of exposure for your baby. All forms of smoke are harmful. For a healthier baby and a healthier you, choose to be free from tobacco, e-cigarettes, marijuana and smoke.

Keep smoke outside the home and car. Set a “NO SMOKING” rule for your home and car. Don’t let people smoke around your baby.



Cigarettes and other forms of tobacco are dangerous to the health of everyone. Nicotine from tobacco passes through breast milk.

Smoking and secondhand smoke exposes your baby to nicotine and other harmful chemicals.



Most e-cigarettes contain nicotine and other harmful chemicals.

Don’t use e-cigarettes or allow others to use e-cigarettes around your baby.

Get help to cut back or quit.

Talk with your doctor or call the Colorado Quitline at 1-800-QUIT-NOW (1-800-784-8669) or visit


Marijuana (medical and recreational)

Any kind of smoke is a health risk.

The active ingredient in marijuana, tetrahydrocannabinol (THC), passes through breast milk and may impact your baby’s ability to learn later in life.


Stay away from alcohol and drugs.

If you need help, talk with your doctor or call the Colorado Crisis line at 1-844-493-8255 or text “TALK” to 38255.

Never leave your child with people who are drinking or using drugs.


Signs of Postpartum Depression HLdepression

Any of these feelings that last more than two weeks are signs of depression. Do you…

  • Feel very sad
  • Cry all the time
  • Don’t want to eat or can’t stop eating
  • Can’t sleep or want to sleep all the time
  • Don’t want to take care of yourself
  • Don’t enjoy life
  • Don’t care about your baby
  • Feel like you could hurt yourself or your baby
  • Afraid to be alone with your baby
  • Worry too much about your baby
Postpartum depression or PPD is treatable. If you think you might have postpartum depression, get help.

Talk to your doctor.

Call the Postpartum Support International (PSI) Helpline at 1-800-944-4PPD (1-800-944-4773) , visit , or text 800-944-4773 (English) / 971-420-0294 (Spanish).

If you have thoughts of harming yourself or your baby, get immediate help by calling the Colorado Crisis line at 1-844-493-8255 or text “TALK” to 38255.

Remember you’re not alone; there are lots of moms just like you with the same struggles and demands. This time can be challenging and you deserve to have support.
Final Note

A Final Note to Mom HLFinal Note

With all there is to do in a day, how do you find time for yourself? To take care of others, you have to take care of you. Here are some tips for finding time for you in your day.

Remember to take care of yourself too.

  • Ask for help from family and friends. Let them shop, cook and clean.
  • Nap when your baby naps. If you can’t sleep, lie down and rest.
  • Connect and talk with a friend.

Tip: Try This Stress Reliever

  1. Sit in a chair.
  2. Put your hands on your stomach.
  3. Breathe in through your nose. Breathe slowly for a count of 4. Hold for one second.
  4. Breathe out through your mouth. Breathe slowly for a count of 4.

Repeat 5 to 10 times.

Remember you’re not alone; there are lots of moms just like you with the same struggles and demands. WIC is here for you!