Women, Infants, and Children (WIC) is a supplemental nutrition program in the United States that provides support for pregnant women, new mothers, infants, and children up to age five who are at nutritional risk. The WIC program offers nutrition education, healthy food benefits, and referrals to healthcare and social services. To help individuals determine if they may qualify, the WIC PreScreening Tool offers a quick way to assess potential eligibility for benefits.Eligibility is based on income, state residency, and nutritional risk (determined by a healthcare provider).

WIC food benefits can vary by state, but they follow federal guidelines set by the United States Department of Agriculture (USDA). Summer Health can help you discover which whole grain foods WIC approves to help you make smarter and healthier shopping choices.

WIC-eligible food benefits

WIC participants receive monthly benefits to help improve their nutrition, depending on the state. Participants receive checks, vouchers, or an electronic benefit transfer (EBT) card to purchase specific foods to supplement their diets with specific nutrients. The foods covered are carefully selected to provide essential nutrients and vary based on the participant's life stage and nutritional needs (such as pregnant women, infants, or children).

WIC-eligible foods include:

• Infant cereal

• Iron-fortified adult cereal

• Vitamin C-rich fruit or vegetable juice

• Eggs

• Milk

• Cheese

• Peanut butter

• Dried and canned beans or peas

• Canned fish

• Soy-based beverages

• Tofu

• Fruits and vegetables

• Baby foods

• Whole-wheat bread and other whole-grain options 

Where can WIC participants find approved whole grain options?

WIC participants can visit their state's WIC website to view the list of approved whole grain products. In addition, many states support the WIC Shopper App, a free mobile app that allows users to scan product barcodes to check if an item is WIC-approved. By offering whole grain foods, WIC encourages healthier dietary habits among women, infants, and children.

Benefits of whole grains

Whole grains are packed with nutrients and offer many health benefits, including:

• Fiber, which promotes healthy digestion, regular bowel movements, and helps regulate blood sugar levels.

• Fiber also helps lower cholesterol and supports heart health.

• Whole grains are high in B vitamins, especially folate.

• They are typically higher in iron, essential for growing and developing bodies, and protein, which is important for toddlers who often prefer carbohydrates and may be less interested in other protein sources.

How to identify whole grains

“Whole grains means the entire grain is used, specifically the bran and the germ which are rich in fiber and vitamins,” explains Nicole Silber, RD, CSP, CLC, Pediatric Registered Dietitian at Summer Health. To be WIC-approved, a product must meet the following criteria:

• It must contain at least 50% whole grains by weight.

• The first ingredient (or second, if the first is water) must be a whole grain.

• Any of the next two grain ingredients (if present) must be whole grains, enriched grains, bran, or germ.

• The manufacturer must provide documentation confirming the product meets the 50% whole grain requirement.

These rules apply when using the WIC Shopper App or reviewing your state’s approved whole grain list. If you don’t have access to an approved food list, here are some helpful tips to spot whole grains on your own:

• Look for the word “whole” next to “wheat”, “rye” or “oats” (like “whole wheat” or “whole grain bread”).

• For rice, choose “brown rice.” 

• Check the ingredient list. Ingredients are listed by weight, so look for a whole grain as the first ingredient.

• Products made mostly from whole grains usually have at least 2 to 3 grams of fiber per serving. If it has less than 2 grams, it’s likely not made with a majority of whole grains.

Which grains are considered whole grain?

• Oats

• Brown rice

• Wild rice

• Quinoa 

• Bulger 

• Whole barley

• Millet

• Triticale

• Amaranth

• Cornmeal (including blue

• Corn masa flour

• Buckwheat

• Teff

• Kamut

• Sorghum

• Wheat berries

• Farro

• Whole spelt 

• Freekeh 

Foods and ingredients that may seem whole grain—but aren’t

Some labels can be misleading when it comes to identifying whole grains. Here are common examples of ingredients and products that may look whole grain but are not:

• Brown-colored breads

• Breads with visible seeds or oats

• Ingredients labeled as “wheat flour,” “multigrain,” “cracked wheat,” or “stone-ground”

• Products that say “made with whole grains”

• Organic flours

Kid-friendly whole grains

• Cheerios with milk or yogurt 

• Homemade french toast sticks using whole wheat bread

• Whole wheat bagels with cream cheese

• Mac ‘n cheese prepared with whole wheat macaroni

• Quesadillas with whole wheat tortillas

• Oatmeal or overnight prepared with steel cut oats or rolled oats

• Brown rice stir fry

• Sandwiches with whole wheat bread

• Pizzas on whole wheat english muffins or whole grain corn tortillas

• Swap out white flour for whole wheat pastry flour in favorite baked goods recipes

• Whole wheat crackers 

Tip for adding whole grains to a child’s diet

If your child isn’t familiar with whole grains, don’t give up. It takes time for children to be accustomed to new foods and textures. “Continue offering whole grains regularly,” says Silber. “Over time, they’re more likely to accept and enjoy them.” Here are some simple tips:

• Choose simple whole wheat breads without visible seeds.

• If your child prefers crust off their bread, feel free to cut it off.

• Lightly toast bread to enhance its flavor and improve acceptance.

• Add spreads like peanut butter or cream cheese for extra flavor.

• Use sauces or cheese to make whole grain grains or whole wheat pasta more appealing.

• Introduce whole grains in baked pasta dishes like lasagna or baked ziti, which may be easier to accept than plain whole wheat pasta with butter.

• Involve your child in preparing the meals to increase interest.

• Serve meals family-style to give your child a sense of autonomy.

• To model healthy eating, eat whole grains together as a family.