Eating More Fruits and Vegetables

Your WIC benefits cover a wide variety of fruits and vegetables: fresh, frozen, and canned. All are healthy choices, but some options have less added salt and sugar than others.

How to Choose the Healthiest Option

Fresh

• Any fresh fruits and vegetables are great choices.
• Rinse before eating.

Frozen

Look for:

• Plain, frozen vegetables with no added sauces or salt
• Plain, frozen fruit without added sugar

Canned vegetables

• Choose "low-sodium" or "no salt added" versions when possible.
• Drain and rinse with water before eating to remove extra salt.

Canned fruits

• Choose fruit packed in its own juice.
• Avoid fruit in heavy or light syrup, which contains more added sugar.

Getting Calcium From Produce

Some vegetables provide calcium, which keeps bones strong:

• Leafy greens (kale, collard greens)
• Broccoli
• Bok choy

Dairy foods like milk, yogurt, and cheese also provide calcium.