What is a healthy meal?
Meals that include:
- Whole grains.
- Lean meats.
- Fruits.
- Vegetables.
- Low-fat daily.
- Healthy fats include omega-3 fatty acids (e.g., avocado, olive oil, nuts/seeds, fatty fish).
What are anti-inflammatory foods?
- Tomatoes
- Olive oil
- Green leafy vegetables, such as spinach, kale, and collards
- Nuts like almonds and walnuts
- Fatty fish like salmon, mackerel, tuna, and sardines
- Fruits such as strawberries, blueberries, cherries, and oranges
What are inflammatory foods?
- Fried foods
- Sodas
- Refined carbs
- Lard
- Processed meats
What are key nutrients for brain development and function?
Based on the following resource, here are some tips:
- Macronutrients
- Carbohydrates: Provide the brain and body with a readily available energy source and is the brain’s preferred fuel source
- Protein: Important for building tissues and organs
- Long-chain fatty acids: Helpful for brain development
- Micronutrients
- Choline
- Iron
- Zinc
- Iodine
- Copper
- Vitamin A, B, C, D
What foods offer these macro and micronutrients?
- Fish (omega-3 fatty acids)
- Eggs
- Yogurt and other calcium-containing products
- Berries
- Dark, leafy green vegetables
- Whole grains
- Nuts
- Seeds
How do I use CalFresh and EBT when it comes to balanced nutrition?
- CalFresh monthly benefits can be used to buy any SNAP-eligible foods (i.e., fruits, vegetables, nuts, eggs, honey) at farmers markets that accept EBT
- Check-in at the farmers markets information booth to swipe your EBT card and receive EBT scrip (tokens or vouchers, depending on the market)
- Use the EBT scrip to purchase items directly from vendors
- For more information, please click here for information about California’s healthy food incentive program or here for tips on using your CalFresh EBT card at farmers’ markets
What is the special supplemental nutrition program for Women, Infants, and Children (WIC)?
- This is a program that provides supplemental foods, healthcare referrals, and nutrition for low-income pregnant, breastfeeding, and nonbreastfeeding postpartum women and infants and children up to the age of 5 who are found to be at nutritional risk.
- This means that WIC offers vouchers for farmer’s markets and for purchasing organic produce in stores.
- Please read more about the program here.
