WIC
provides me with 4 gallons plus
of milk, 1 1/2 lb
of cheese, over 33
oz of cereal (fortified low sugar) 2 lbs
of beans (4cans, 1 lb dried, or one 18
oz peanut butter), 3 46
oz containers
of 100 % juice, $ 10 in fresh fruits and vegis 2 dozen eggs 6 5 - 6
oz cans
of tuna or salmon and 2 lbs
of specific whole grain breads.
An 8
oz serving
of milk (even chocolate
milk)
provides 30 %
of the daily value (DV) for calcium, 25 %
of the DV for Vitamin D, 16 % DV for protein, 11 % DV for potassium, 10 % DV for Vitamin A, 26 % DV for Vitamin B2, 10 % Vitamin B3, 22 % Vitamin B12, and 25 % DV for phosphorus, making
milk one
of the most nutrient - dense foods, the very opposite
of a «junk food» like soda.
Beans, peas and lentils 1/2 cup (150 g) baked beans in tomato sauce (GI 49)
provides an average
of 7 g protein 1/2 cup (130 g) canned, drained cannellini beans (GI 31)
provides an average
of 8 g protein 2/3 cup (125 g) cooked red lentils (GI 26)
provides an average
of 12 g protein 1 cup (180 g) cooked split peas (GI 25)
provides an average
of 12 g protein 1 cup (170 g) cooked soy beans (GI 18)
provides around 23 g protein 100 g (3 1/2
oz) tofu
provides around 10 g protein (GI not relevant as tofu contain no carbohydrate) 1 cup (250 ml) light soy
milk (GI 44)
provides around 7 g protein Grains and grain foods 3/4 cup (30 g) Kellogg Special K original (GI 56)
provides around 6 g protein 3/4 cup (45 g) Kellogg All - Bran (GI 44)
provides around 7 g protein 1/4 cup (30 g) uncooked traditional rolled oats (GI 57)
provides around 3 g protein 1 slice (35 g) Tip Top 9 - grain Original bread (GI 53)
provides around 4 g protein 1 slice (40 g) Burgen Soy - Lin bread (GI 52)
provides around 6g protein 1 cup (170 g) cooked brown rice (GI 59 — 86, so check the tables and choose a low GI one)
provides around 5 g protein 1 cup (170 g) cooked basmati rice (GI 58)
provides around 4 g protein 1 cup (180 g) cooked pasta (GI 35 — 54)
provides around 6 — 7 g protein 1 cup (180 g) cooked fresh rice noodles (GI 40)
provides around 2 — 3 g protein 1 cup (180 g) cooked soba / buckwheat noodles (GI 46)
provides around 7 g protein 1 cup (190 g) cooked pearl barley (GI 25)
provides around 4 — 5 g protein 1/2 cup (90 g) cooked quinoa (GI 53)
provides around 4.5 g protein Nuts and seeds A small handful (30g / 1
oz)
of most nuts or seeds will deliver around 5 g protein (GI not relevant as most nuts and seeds contain almost no carbohydrate, they are rich in good fats) Stock your pantry with legumes, wholegrains (such as grainy breads, muesli, quinoa, amaranth, brown rice, pearl barley and rolled oats), nuts (particularly almonds, Brazil nuts, cashews and peanuts), and seeds (sesame seeds, tahini paste, and pumpkin seeds).