What To Know
- Corn on the cob can be mashed or pureed and introduced as a complementary food for infants starting at around six months of age.
- The fiber in corn on the cob helps regulate blood sugar levels and reduces the risk of heart disease, stroke, and some types of cancer.
- Cooked corn on the cob can be stored in the refrigerator for up to four days or in the freezer for up to two months.
Yes, corn on the cob is a WIC-approved food item. The Special Supplemental Nutrition Program for Women, Infants, and Children (WIC) provides nutritious food to low-income pregnant, postpartum, and breastfeeding women, as well as infants and children under the age of five. Corn on the cob is a valuable addition to the WIC food package due to its high nutritional content.
Nutritional Value of Corn on the Cob
Corn on the cob is a nutrient-rich food that provides essential vitamins, minerals, and fiber. Here’s a breakdown of its nutritional value per 100 grams:
- Calories: 96
- Carbohydrates: 21 grams
- Fiber: 2 grams
- Protein: 3 grams
- Vitamin C: 10% of the Daily Value (DV)
- Folate: 15% of the DV
- Potassium: 10% of the DV
- Magnesium: 12% of the DV
- Phosphorus: 10% of the DV
Benefits of Eating Corn on the Cob for WIC Families
Corn on the cob offers numerous health benefits for WIC families, including:
- Supports fetal development: The folate in corn on the cob is crucial for preventing neural tube defects in newborns.
- Promotes healthy pregnancies: Vitamin C is essential for the growth and development of the placenta and fetus.
- Improves breastfeeding: Potassium and magnesium in corn on the cob support breast milk production and quality.
- Supports infant growth: Corn on the cob can be mashed or pureed and introduced as a complementary food for infants starting at around six months of age.
- Reduces the risk of chronic diseases: The fiber in corn on the cob helps regulate blood sugar levels and reduces the risk of heart disease, stroke, and some types of cancer.
How to Prepare and Cook Corn on the Cob
Corn on the cob is a versatile food that can be enjoyed in various ways. Here are some tips for preparing and cooking it:
- Remove the husks: Pull back the husks and remove the silk from the corn.
- Rinse the corn: Rinse the corn under cold water to remove any dirt or debris.
- Boil or steam: Boil the corn in a large pot of water for 8-10 minutes, or steam it for 10-12 minutes.
- Grill or roast: Grill the corn over medium heat for 15-20 minutes, or roast it in the oven at 400°F for 20-25 minutes.
Storing Corn on the Cob
Fresh corn on the cob should be stored in the refrigerator for up to three days. Cooked corn on the cob can be stored in the refrigerator for up to four days or in the freezer for up to two months.
Incorporating Corn on the Cob into Your WIC Diet
WIC participants can incorporate corn on the cob into their diet in various ways, such as:
- As a snack: Enjoy a boiled or grilled ear of corn as a healthy snack.
- In salads: Add grilled or roasted corn to salads for a touch of sweetness and crunch.
- In soups and stews: Use corn on the cob in soups and stews for a boost of flavor and nutrition.
- In casseroles: Add corn on the cob to casseroles for a filling and nutritious side dish.
Key Points: Corn on the Cob – A Nutritious and WIC-Approved Choice
Corn on the cob is a delicious and nutritious food that is WIC-approved. It provides essential vitamins, minerals, and fiber for pregnant, postpartum, and breastfeeding women, as well as infants and children under the age of five. By incorporating corn on the cob into your WIC diet, you can support your health and the well-being of your family.
Frequently Asked Questions
Q: Is corn on the cob safe to eat for infants?
A: Yes, corn on the cob can be introduced as a complementary food for infants starting at around six months of age. It should be mashed or pureed to prevent choking.
Q: Can I freeze corn on the cob?
A: Yes, cooked corn on the cob can be frozen for up to two months. Simply remove the kernels from the cob and freeze them in freezer-safe bags.
Q: How much corn on the cob should I eat per week?
A: There is no recommended daily intake for corn on the cob. However, it is important to eat a balanced diet and limit your intake of high-calorie foods.
Q: Can corn on the cob cause allergies?
A: Yes, some people may be allergic to corn. Symptoms of a corn allergy can include hives, swelling, itching, and difficulty breathing.
Q: Is corn on the cob a good source of protein?
A: Corn on the cob is not a significant source of protein, providing only about 3 grams per 100 grams. It is important to include other sources of protein in your diet, such as meat, fish, beans, and lentils.
