Food Guide

 Before You Shop:

• Review your Family Benefits List, recent receipt, or check My Benefits to check your available balance.
• Know your Fruit & Vegetable cash value benefit amount.
• Check the start and end dates of your benefit period.

While You Shop:

• Look for the Connecticut WIC approved shelf tags to help you identify items.
• Choose only WIC approved items from the Food Guide and make sure you have the correct quantities on your Benefit List or receipt.
• If you think the food should be allowed but it’s not going through, you can use the I Couldn’t Buy This feature on the app to submit the food for review or contact your local WIC clinic.

Checkout:

• Use your store savings card.
• Tell the cashier you have coupons before the transaction.
• Use your WIC benefits before any other form of payment (SNAP, TFA, case, or credit/debit card)
• Request and review the mid transaction receipt before you choose Yes.
• If a food rings up and is not WIC allowed ask to have it voided. If you choose to purchase these foods with another form of payment, WIC cannot reimburse you.

Milk

May Buy:

• Purchase type of milk shown on your WIC Family Benefits List
• Gallon (128 oz.) half gallon (64 oz.) or quart (32 oz.) containers approved for cow’s milk products
• Fluid milk: Skim/Fat Free, 1% Lowfat, 2% Reduced Fat, Whole Milk (For children 12-23 months old)

Do Not Buy:

Buttermilk, organic, flavored or raw milk

 

Plant-Based Milk

May Buy:

• 64 oz/Half gallon, refrigerated
• Bettergoods
• Silk Original or Unsweetened
• Ripple Shelf Stable Unsweetened Original 32 oz
• Ripple Shelf Stable Original 192 oz (32 oz-6 pack)
• Ripple Kids Original or Unsweetened 48 fl oz
• Silk Kids Oatmilk Blend Original 59 fl oz
• Pacific Ultra Soy 32 oz

 

Evaporated Milk

12 oz can – Fat Free, 2% or Whole milk (Vitamin D added)

Goat’s Milk

Meyenberg (Canned-liquid or powdered)

Whole milk only available for 12-23 months old

Additional Milk Choices

• Lactose Reduced/Lactose free milk:96 oz, 96 oz, 64 oz and 32 oz containers: Skim, 1%, 2%, Whole
• Kosher Milk: Skim, 2%, Whole
• Nonfat Dry milk

UHT Milk

• Shelf Stable, Unflavored
• Regular or Lactose Free
• Skim, 1%, 2%, Whole

See your Nutritionist for issuance

Cheese

Buy:

• 8 or 16 ounce package
• Any brand: American, Colby/Colby Jack, Cheddar, Monterey Jack, Mozzarella, Muenster, Provolone, Swiss
• Galbani: Lactose free mozzarella
• Calabro, Polly-O: Fat Free Mozzarella, prepackaged
• Shredded, cheese sticks, blocks, sliced.

Do Not Buy:

Deli, individually wrapped slices, cheese food, cheese product or spreads, cream cheese or cottage cheese, imported, flavored, organic cheese

 

Eggs

May Buy:

• Medium, Large, Extra Large and Jumbo – 1 dozen, carton
• White or brown

Do Not Buy:

Organic eggs

 

Tofu

May Buy:

• 8-16 ounce package, Plain 
• Nasoya: Firm, Lite Firm, Silken, Super Firm Cubed, Extra Firm, Soft
• Azumaya: Firm, Extra Firm
• Nature’s Promise: Firm, Extra Firm
• O Organics: Extra Firm, Firm
• Nature’s Soy: Firm, Soft
• Franklin Farms: Extra Firm, Firm, Medium Firm, Soft
• House Foods Extra Firm, Medium, Firm
• Wegmans Extra Firm, Firm

In order to receive the full benefit of tofu purchase 8 or 16 oz packages.

Yogurt

May Buy:

• Non-fat or Low-fat
• 1 quart/32 ounce tubs, 4-packs or 8 packs of 4 ounces containers allowed
• All flavors allowed
• Organic and Greek allowed
• *Whole Milk Yogurt (For Children 12-23 months old)

Greek Yogurt

• Best Yet
• Bowl & Basket*
• Cabot*
• Chobani*
• Fage*
• Food Club*
• Good & Gather*
• Great Value*
• Hood*
• Lucerne Dairy Farms*
• Mehadrin
• O’ Organics
• Open Nature*
• PICS/Price Chopper
• Stonyfield Organic*
• Upstate Farms
• Wegmans*
• Yoplait

*Also available in whole milk yogurt

Low-Fat/Non-Fat Yogurt

• Activia
• Axelrod*
• Best Yet
• Big Y
• Brown Cow*
• Butterworks Farm*
• Cabot
• Coburn Farms
• Cream O Land
• Crowley Dannon*
• Dannon All Natural*
• Dannon Creamy Classic
• Dannon Danimals
• Desi Natural Dahi*
• Food Club
• Friendly Farms
• Friendship
• Great Value
• Green Mountain Creamery*
• Good & Gather
• J & J Kosher
• Lala
• La Yogurt
• La Yogurt Probiotic*
• Lucerne Dairy Farms
• Maple Hill*
• Mehadrin
• Mountain High*
• My Essentials
• Nature’s Promise*
• Oomda*
• PICS/Price Chopper
• Price Rite Bowl and Basket
• Romis*
• Seven Stars Farm*
• ShopRite Bowl and Basket*
• Stop & Shop
• Stonyfield*
• Super A
• Urban Meadow
• Wegmans*
• Yoplait
• Yoplait Grande
• Yoplait Kid

*Also available in whole milk yogurt

Whole Milk Yogurt

(for children 12-23 months old)

Plant-Based Yogurt

• Silk Plain Dairy-Free Smooth & Creamy Soy Milk Yogurt 24 oz

Do Not Buy:

Non-calorie sweeteners, drinkable yogurts, or products with mix-in ingredients (granola, candy pieces, honey, nuts, etc.)

Juice balances of 47.9 oz or less cannot be redeemed. Remember a 12 oz can of concentrate equals 48 oz of juice.

Ways to purchase your full amount:

• If you have a total of 96 oz of juice to get the full amount purchase 2 cans of 12 oz concentrate
• If you have a total of 128 oz of juice to get the fully amount purchase either 2 64 oz bottles or 1 128 oz bottle
• If you have a total of 240 oz of juice purchase:
  • 2 cans of 12 oz concentrate and 2 64 oz bottles of juice or
  • 3 64 oz bottles and 1 can of 12 oz concentrate or
  • 1 12 oz concentrate, 1 64 oz bottle and 1 128 oz bottle.to reach your full benefit.

Fluid Juice

Buy Only:

• 100% juice only
• 64 or 128 oz bottle
• 120% Vitamin C or 72 milligrams per 8 fl oz.
• 100% fruit Juice Blends allowed

Apple

• Apple & Eve
• Juicy Juice
• Langers
• Mott’s
• Ocean Spray
• Old Orchard
• Welch’s

Cherry

• Juicy Juice
• Welch’s

Juice Mixtures

• Apple & Eve
• Juicy Juice
• Langers
• Mott’s
• Ocean Spray
• Old Orchard
• Welch’s

Mango

• Juicy Juice
• Welch’s

Orange

• All Brands

Pineapple

• Langers
• Libby’s

Purple Grape

• Juicy Juice
• Langers
• Ocean Spray
• Old Orchard
• Welch’s

White Grape

• Juicy Juice
• Old Orchard
• Welch’s

Tomato Juice

• Campbell’s

Vegetable Juice

• V8 (Original and Spicy Hot)

128 oz

Juicy Juice

• 100% Apple
• Fruit Punch
• Kiwi Strawberry

Store Brands

• Apple
• White Grape
• Purple Grape
• Grapefruit Juice/Blends
• Pineapple

• Apple
• White Grape
• Purple Grape
• Juice A Lot
• All 100% Juice Blends

• Apple

 

• Apple
• White Grape
• Grape
• Purple Grape
• Pineapple
• Tomato
• Vegetable

• Grape
• Pineapple

• Apple
• White Grape
• Grapefruit Juice/Blends
• Pineapple
• Purple Grape

• Apple

• Apple
• Juice Blends
• Purple Grape
• White Grape

• Apple
• White Grape
• Purple Grape
• Cranberry
• Pineapple
• Tomato
• Vegetable
• All 100% Juice Blends

• Apple

Fresh Fruits and Vegetables

May Buy:

• Any variety
• Whole, precut, shredded or packaged – sold by bags, boxes, piece, pound or package
• Salad and/or mixed greens in a bag
• Fresh herbs (cut at the root or with the root intact)

Do Not Buy:

Items from the salad bar, party trays, dried fruit, fruit snacks, fruit rollups, spices, olives, fruit baskets, packaged salads/kits with added dressings, meats, nuts, croutons, cheese, dried herbs or potted plants.

Frozen Fruits 

May Buy:

• Any brand/variety and size
• Any plain fruit, plain fruit mixtures

Frozen Vegetables

May Buy:

• Any brand/variety and size
• Any plain vegetable, plain vegetable mixtures

Do Not Buy:

Added sweeteners, sugar, syrup, fats, oils, french fries, hash browns, tater tots or other shaped potatoes.

Must not be packed with sauce, pasta or rice

Canned Fruits

May Buy:

• Canned or Plastic containers allowed
• Individual servings or Jarred containers, any size
• Choose any brand
• Choose single ingredients or combinations of fruits
• Must be unsweetened and packed in juice or water

Do Not Buy:

Products with colorant or non-caloric sweeteners such as Fruit Cocktail

Canned Tomato Sauce

May Buy:

• Plain canned tomato sauce/plain spaghetti sauce

Do Not Buy:

Added sweeteners, sugars, syrup, added fats, oils

Canned Vegetables

May Buy:

• Any brand and size
• May be regular or lower in sodium

Do Not Buy:

Added sweeteners, sugars, syrup, added fats, oils, pickled (vegetables), creamed or sauced vegetables, baked beans, pork & beans, soups, ketchup, relishes, olives

How to Use Your Fruit and Vegetable Benefit

• Know your benefit balance before you shop.
• If your fruit and vegetable purchase costs more than the maximum dollar amount, you have the option to pay the difference with cash, EBT, SNAP, or another form of payment accepted by the store.
• If your fruit and vegetable costs less than the maximum dollar amount, your balance will remain on your WIC card. Please be sure to check your store receipt for the expiration date for your benefits.

Infant Cereal (Dry)

May Buy:

• 8 or 16 oz container size only
• Choose any brand

Do Not Buy:

Varieties that include DHA, fruit, formula and/or yogurt.

Infant Fruits and Vegetables

• 4 or 8 ounce container, sampler or variety packs
• Choose single ingredients or combinations of fruits and vegetables (i.e. apple-banana, apple-sweet potato, etc.)
• Choose any brand

Do Not Buy:

Added sugar or pouches

Infant Food –  Meats

May Buy:

• Individual containers, sampler or variety packs
• Choose any brand
• Choose from the following varieties:
  • Beef & Beef Broth/Gravy
  • Chicken & Chicken Broth/Gravy
  • Ham & Ham Broth/Gravy
  • Turkey & Turkey Broth/Gravy

 Do Not Buy:

Pouches, desserts, dinners, casseroles, mixtures with added DHA/ARA, salt, sugar, cheese, cereal or pasta

Cold Cereal

12 oz boxes or larger. No single-serving packets.

Cereal balances of 11.9 oz or less cannot be redeemed.

All cereal listed in purple are whole grain

National Brands

 

 

•  Bluey 
•  Cheerios
  • Original
  • MultiGrain
  • Veggie Blends Apple Strawberry
  • Veggie Blends Blueberry Banana
  • Hearty Nut Medley
• Kix
  • Original
• Chex
  • Cinnamon Chex
  • Corn Chex
  • Rice Chex
  • Wheat Chex
  • Strawberry Vanialla Chex
  • Blueberry Chex
• Fiber One Honey Clusters
• Mott’s
  • Apple Cinnamon
  • Very Berry
• Total
• Wheaties
  • Original

• Original Toasted Oats
• Apple Cinnamon Toasted Oats
• Cinnamon Frosted Shredded Wheat
• Multi-Bran Flakes

 

 

• Cocoa Clusters
• Hearts Honey Toasted 
• Hearts Warm Cinnamon
• Blueberry Clusters

 

 

• All Bran
• Complete Bran
• Raisin Bran
• Corn Flakes
• Crispix
• Rice Krispies
• Frosted Mini Wheats
  • Original
  • Cinnamon Roll
  • Cocoa
  • Filled Mixed Berry
  • Pumpkin Spice
  • Golden Honey
  • Blueberry Muffin
  • Bite Size Strawberry
  • Little Bites
• Special K
  • Original
  • Banana
  • Protein Honey Almond
  • Protein Multi-Grain Touch of Cinnamon

 

 

• Crispy Rice
• Frosted Mini Spooners
• Raisin Bran

 

 

• Grape Nuts
  • Original Grape Nuts
  • Grape-Nuts Flakes
• Great Grains
  • Crunchy Pecans
  • Banana Nut Crunch
  • Raisin Dates Pecans
  • Cranberry Almond Crunch
  • Red Berry Almond Crunch
• Honey Bunches of Oats
  • Honey Roasted
  • Pecan and Maple Brown Sugar
  • Almonds
  • Cinnamon Bunches
  • Strawberries

• Raisin Bran

 

 

 

• Mighty Life
  • Mixed Berry
  • Very Vanilla
• Life Multigrain
• Oatmeal Squares Honey Nut
• Oatmeal Squares Brown Sugar

 

Store Brands

 

100% Whole Wheat Bread/Whole Grain Bread

May Buy: 16-24 ounces allowed.

National Brands

• Alvarado Street Bakery Whole Wheat
• Arnold Stoneground Whole Wheat
• Aunt Millie’s Whole Wheat
• Bimbo Whole Wheat
• Country Hearth Whole Wheat
• Country Kitchen Whole Wheat
• Farmhouse Honey Whole Wheat Honey Whole Wheat
• Farmhouse Whole Grain White
• Farmhouse Whole Wheat
• Geissler’s Whole Wheat Bread
• German Dark Wheat
• Gold Medal Bakery Whole Wheat
• Gold Medal Bakery Wheat with Flaxseed
• Holsum Whole Wheat
• Krasdale 100% Whole Wheat Bread
• Nature’s Own 100% Whole Wheat
• Nature’s Own 100% Whole Grain
• Oatmeal Blend
• Orowheat 100% Whole Wheat
• Penn Street Whole Wheat
• Pepperidge Farm 15 Grain
• Pepperidge Farm Very Thin 100% Whole Wheat
• Sara Lee 100% Whole Wheat
• Soft Sprouted Grain
• Stern’s Whole Wheat
• Stroehmann 100% Whole Wheat
• Sunbeam Whole Wheat
• Super Bread V 100% Whole Wheat Bread 16 oz.
• Windmill Farms Stone Ground-Menzanos
• Windmill Farms Stone Ground-Hamotze
• Wonder Whole Wheat

Store Brands

• Baker’s Choice Whole Wheat
• Best Yet Whole Wheat
• Big Y Whole Wheat
• Central Market Whole Wheat
• Great Value 100% Whole Wheat
• Key Foods Whole Wheat
• My Essentials 100% Whole Wheat
• Open Nature 100% Whole Wheat
• Pics/Price Chopper Whole Wheat
• Signature Select 100% Whole Wheat
• Simply Balanced Whole Wheat
• ShopRite Bowl & Basket Whole Wheat
• Stop & Shop 100% Wheat Bread with Flax
• Stop & Shop Stone Ground 100% Whole Wheat
• Stop & Shop Whole Wheat
• Stop & Shop No-Salt Added Whole Wheat
• The Bakery 100% Whole Wheat
• Urban Meadow Whole Wheat
• Village Hearth 100% Whole Wheat

Do Not Buy:

Deli bread, white bread, store bakery bread

Whole Wheat/Whole Grain Bagels

• Thomas 100% Whole Wheat 20 oz.

Whole Wheat/Whole Grain English Muffins

Buy: 12 ounce package

Brands Allowed:

• Big Y Whole Wheat
• Nature’s Promise Whole Wheat
• Stop & Shop 100% Whole Wheat
• Thomas 100% Whole Wheat

Whole Wheat/ Whole Grain Pita

Buy: 10-14 ounces allowed

Brands Allowed:

• Big Y 100% Whole Wheat
• Kontos Whole Wheat Pocket-Less
• Wegmans

Quinoa

May Buy: 12-32 ounces allowed

• Badia Organic
• Full Circle Market Organic, Tri-Color Organic
• Good & Gather Organic, Rainbow
• Great Value White Organic
• Natures Earthly Choice Organic
• Nature’s Promise Organic Classic
• Rice Select White, Tri-Color
• Wegmans Organic White, Red, Tri-Color

Oats:

Buy:

• 18-42 ounces allowed
• You can now get Oats as a whole grain option. This differs from the oatmeal you can purchase with your Breakfast Cereal benefit.

Brands Allowed:

Quaker:

• Better Oats
  • Organic Old Fashioned Oats
  • Organic Quick Oats
  • Organic Steel Cut Oats
• Old–Fashioned
• Quick 1 Minute Oats
• Quick 1 Minute Oats Gluten Free
• Rolled Overnight Oats
• Steel Cut Oats
• MOM’s Best:
  • Old Fashioned Oats
  • Quick Oats

Other whole grain options:

16 ounce package or larger

Bob’s Red Mill

• Buckwheat Flour (organic)
• Red Bulgar
• Gluten Free Whole Grain Corn Flour
• Organic Whole Grain Kamut

Indian Head

• Old Fashion Stoned Ground Corn Meal

Maseca

• Gluten Free Corn Flour

Polish Farms

• Roasted Buckwheat
• Whole Barley

Tortillas

May Buy:

• 1 pound (lb) or 16 oz bag
• Soft Corn or Whole Wheat Tortillas

National Brands

• Chi-Chi’s Whole Wheat
• Chi-Chi’s White Corn
• Don Pancho Whole Wheat
• Don Pancho White Corn
• Goya Whole Wheat
• La Fe Corn
• La Fe Whole Wheat
• La Banderita Corn
• La Banderita Whole Wheat
• La Poblanita Corn
• Mayan Farms Whole Wheat
• Mission Corn
• Mission Whole Wheat
• Ortega Whole Wheat
• Pepito Corn
• Pepito Whole Wheat
• Quesos La Ricura White Corn
• Tia Rosa Whole Wheat
• Tropical Whole Wheat

Store Brands

• Big Y Whole Wheat
• Food Club White Corn
• Food Club Whole Wheat
• IGA Whole Wheat
• Natures’ Promise Whole Grain
• Key Foods Whole Wheat
• My Essentials Whole Wheat
• Nature’s Promise Whole Grain Corn
• Nature’s Promise Whole Wheat
• Pics/Price Chopper Corn Tacos Tortillas
• ShopRite Whole Wheat
• Signature Select Whole Wheat
• Stop & Shop White Corn
• Stop & Shop Whole Wheat
• Stop & Shop Yellow Corn

Brown Rice

Buy:

• 1 pound (lb) or 14 – 16 oz bag/box
• Plain brown rice

National Brands

• Carolina
• Goya
• Jack Rabbit 
• Minute
• Mahatma
• Success
• C & F Boil-in-Bag
• C & F Instant
• C & F Long/short grain
• Riceland Natural
• Uncle Ben’s Fast & Natural Whole Grain Instant
• Uncle Ben’s Natural Whole Grain
• Uncle Ben’s Whole Grain Boil-in-Bag

Store Brands

• Best Yet Instant
• Best Yet Long Grain
• Big Y Instant
• Essential Everyday
• Food Club Instant
• Good & Gather
• Great Value
• IGA Instant Long Grain
• My Essentials
• Parade
• PICS/Price Chopper Instant
• Shurfine
• Signature Select
• Stop & Shop Boil-in-Bag
• Stop & Shop Instant
• Wegmans
• White Rose

100% Whole Wheat /Whole Grain Pasta

Buy:

• 1 pound or 16 oz package
• 100% Whole Wheat/Whole Grain Pasta
• Various shapes allowed

Brands Allowed

• Barilla Whole Wheat/Whole Grain
• Delallo Organic Whole Wheat
• Essential Everyday Whole Wheat
• Full Circle Organic Whole Wheat
• Gia Russa Whole Wheat
• Hodgson Mill Whole Wheat
• Luigi Vitelli Organic Whole Wheat
• Nature’s Promise Organic Whole Wheat
• O Organics Whole Wheat
• Racconto Whole Wheat
• Ronzoni Healthy Harvest Whole Wheat
• ShopRite Bowl and Basket 100% Whole Wheat
• Signature Select Whole Wheat
• Simply Balanced Organic Whole Wheat
• Wegmans Whole Wheat, Whole Wheat Organic

Peanut Butter

May Buy:

• 12-18 oz jars
• Unflavored smooth, creamy or chunky
• Natural allowed

Do Not Buy:

Flavored 

Nut and Seed Butters 

Sunflower Butter

• SunButter
• Wegmans
• Wholesome Pantry

Soy Nut Butter

• Wowbutter Creamy

Cashew Butter

• Good & Gather
• Bowl & Basket
• Wegmans

Almond Butter

• Bowl & Basket Specialty 
• Good & Gather
• Open Nature
• Natural MaraNatha
• Sam’s Choice
• Wegmans

Tahini

• Joyva Sesame Tahini

Beans, Peas and Lentils

Dried

May Buy:

• 1 pound (16 ounce) bag
• Any single variety of dried peas, beans, or lentils

Canned

Buy:

• 15 – 16 oz can
• Plain or vegetarian

Do Not Buy:

Added sugars, fats, oil, vegetables, fruits or meats, baked beans

 

Canned Fish

May Buy:

• 5-15 ounce can/pouch
• Packed in Water or oil. Added sauces or flavorings allowed.
• Tuna Fish
  • Light only
• Sardines
• Pink Salmon