The standard WIC food package includes 1 dozen eggs per month. Eggs provide protein, which is the building block for our bodies. Because eggs are so versatile, it is easy to prepare balanced meals that are interesting and tasty. Even babies who are at least 8 months old can eat eggs.
*Make sure your eggs are fully cooked through, and that the yolk is not runny. Undercooked or raw eggs can cause food poisoning.
Are eggs healthy?
You may have heard that eggs are bad for your health. Guidance about how many eggs you should eat has shifted over the years, but you don't need to shy away from including them in your diet. While eggs yolks do have saturated fat and cholesterol, which can cause concerns for your heart, egg whites do not. If you are concerned about eating too much fat or cholesterol, one option you have is to use more egg whites than egg yolks in your recipes to decrease the fat but keep the protein. You can also choose to vary your proteins. Choose other kinds that are low in fat, like lean meats, beans/peas/lentils, and low fat dairy.
Considering the above, you may be wondering if you need to avoid egg yolks altogether. You don't! Although they have saturated fat and cholesterol, they have healthy nutrients too. Egg yolks contain protein, vitamin D, vitamin B12, and folate. As an example, folate is important for the spinal cord development of a growing fetus. It is found in prenatal vitamins, but keeping egg yolks in your diet can help you get this nutrient naturally. So go ahead and use egg yolks. Just make sure they are part of a variety of foods you eat, so you have a balanced diet.
S0 how much should I eat?
The recommended intake of protein for children is 2 ounces per day for 2-3 year olds, and up to 4 ounces per day for 4-8 year olds. For adults, we recommend about 5 ounces of protein per day. Eggs can fit into this recommendation:
One egg = 1 ounce
One small lean hamburger = 2-3 ounces
1/4 cup of cooked beans = 1 ounce
So you can see how eating a variety of different protein types can add up to the recommended amount pretty quickly. Check out this article from choosemyplate.gov, for more information about protein: https://www.myplate.gov/eat-healthy/protein-foods
WIC Eggs FAQs:
Q: What kinds of eggs can I buy with WIC?
A: You can buy any size egg (medium, large, extra large, and jumbo). White and brown eggs are both WIC approved.
Q: How many eggs can I buy?
A: Each WIC participant is eligible for 1 dozen eggs per month.
Breastfeeding parents who are not using any formula, and pregnant people who are expecting twins, are eligible for up to 2 dozen eggs per month.
Q: Can I buy organic eggs?
A: No.
Looking for some recipes? Check out some ideas below, and you can branch out from there!
Frittata recipe
Mini Spinach and Mushroom Quiche
The Perfect Boiled Eggs
(Make sure to cook them to 12 minutes. Eating undercooked eggs is not safe for pregnant people and children under 5.)