What Food Is Covered by WIC in Maine? A Complete Guide for Families

The Special Supplemental Nutrition Program for Women, Infants, and Children (WIC) is a vital lifeline for thousands of families across Maine. Designed to support the health and nutrition of expectant mothers, new parents, infants, and young children, WIC provides nutritious food, nutrition education, breastfeeding support, and referrals to health care and social services. One of the most frequently asked questions from Maine families is: What food is covered by WIC in Maine? This guide offers a comprehensive and up-to-date answer, breaking down eligible foods by participant category, explaining how to use WIC benefits, and clarifying recent changes due to the updated WIC food packages.

Whether you’re an expectant mother, a new parent, or caring for a young child, understanding exactly what foods are available through Maine WIC ensures you can maximize your benefits and nourish your family with confidence.

Overview of the WIC Program in Maine

Administered by the Maine Department of Health and Human Services (DHHS), the WIC program serves low-income pregnant women, postpartum women, breastfeeding mothers, infants, and children under five who are at nutritional risk. The program operates through clinics located throughout the state, including urban areas like Portland and rural communities in Aroostook and Washington counties.

To qualify, applicants must meet income guidelines (generally up to 185% of the federal poverty level), reside in Maine, and be deemed nutritionally at risk by a health professional. Once approved, participants receive monthly food benefits either through an electronic benefit transfer (EBT) card (Maine uses the MyMaineCard) or paper vouchers.

How the Maine WIC Food Package Works

Since 2021, the U.S. Department of Agriculture (USDA) has modernized the WIC food package to reflect the latest nutrition science. The updated package emphasizes whole grains, plant-based proteins, reduced sugar, and more culturally inclusive food choices. In Maine, these changes have significantly improved access to nutritious and diverse foods.

The new food package is tailored to the needs of specific participant groups:

• Pregnant women
• Postpartum women
• Non-breastfeeding postpartum women
• Infants (0–12 months)
• Children (1–5 years)

Each participant receives a customized list of eligible foods based on their nutritional requirements. The MyMaineCard works like a debit card and can only be used to purchase authorized items at approved retailers.

Foods Covered by WIC in Maine: A Category-by-Category Breakdown

Understanding which foods are approved under each category ensures you get the most out of your WIC benefits. Here’s a detailed look at what’s included:

1. Fruits and Vegetables

Fresh, frozen, and canned fruits and vegetables are now a cornerstone of the updated WIC food package. Maine WIC provides a $24 monthly cash value voucher (CVV) specifically for fruits and vegetables — one of the most significant enhancements in recent years.

This voucher can be used to purchase:

Permitted Items:

• Fresh produce (e.g., apples, bananas, carrots, broccoli)
• Frozen vegetables and fruit (without added sugar or sauce)
• Canned vegetables (low sodium) and fruit (in 100% juice, no added sugar)
• 100% fruit juice (limited to 128 oz per month)
• Dried beans and peas (also covered under legumes)

Note: The fruit and vegetable benefits are designed to promote variety and encourage healthy eating habits early in life. Families are advised to choose colorful produce to maximize nutrient intake.

2. Whole Grains and Bread Products

Whole grains are essential for energy, fiber, and long-term health. Maine WIC now provides a wider selection of whole grain options, aligning with dietary guidelines that emphasize complex carbohydrates.

Eligible Whole Grain Foods Include:

• Whole wheat bread (must contain at least 51% whole grains)
• Brown rice and wild rice
• Oats (rolled or instant, unsweetened)
• Whole grain tortillas (corn or wheat, with whole grain as the first ingredient)
• Whole grain breakfast cereals (low in sugar: ≤7g of sugar per 1 oz serving)

Tip: When shopping, check the ingredient list. “Whole wheat flour” or “whole grain oats” should appear first. Avoid products where “enriched flour” or “sugar” are among the top ingredients.

3. Dairy Products

The dairy component of Maine WIC supports bone health through calcium, vitamin D, and protein. The selection varies depending on the participant’s age and lactation status.

For Pregnant and Postpartum Women:

For Children (1–5 years):

Note: Flavored yogurts are not allowed unless they meet very low sugar thresholds. Milk must be pasteurized and can be cow’s milk or fortified soy beverage (not suitable for infants under 12 months).

4. Protein Foods (Eggs, Legumes, and Peanut Butter)

Protein is crucial for building and repairing tissues, especially during pregnancy and early childhood. The new WIC food packages have expanded protein options, including a strong focus on plant-based sources.

Eggs:

All WIC participants age 1 and older can receive eggs:
– One dozen (12) large shell eggs per month

Benefit: Eggs are an excellent source of choline, vitamin D, and high-quality protein — vital for fetal brain development and child growth.

Legumes and Canned Beans:

Participants can choose dry beans and peas, lentils, or one-pound cans of beans such as:
– Black beans
– Chickpeas
– Kidney beans
– Pinto beans
– Lima beans

Allowance:
– One pound of dry beans or
– Six 15.5-oz cans of beans monthly

These items are nutrient-dense and budget-friendly, supporting both vegetarian diets and cultural food traditions common in immigrant communities.

Peanut Butter:

WIC in Maine includes:
– One 18-oz jar of peanut butter per month (for all eligible participants aged 1 and up)

Requirements:
– Must contain at least 90% peanuts
– No added sugar, honey, or artificial ingredients
– Creamy or crunchy texture allowed

TIP: Look for brands that list only “peanuts” and “salt” in the ingredients.

5. Infant Foods

The WIC program offers specialized support for babies during their critical first year. Infant food eligibility depends on whether the baby is breastfed or formula-fed.

For Breastfed Infants (0–5 months):

• No formula provided
• Fruits, vegetables, whole grain infant cereals, and jarred or packaged baby food meats, fruits, vegetables, and combinations may be introduced starting at 6 months
• Cash value voucher ($24/month) applies once solid foods are added

For Fully Formula-Fed Infants (0–12 months):

• Iron-fortified infant formula (provided in 4–6 can monthly packages)
• Cereal (when age-appropriate, usually 6 months+)
• Baby food fruits, vegetables, meats, and combinations (128 oz/month starting at 6 months)
• Cash value voucher (post-6 months)

Maine emphasizes promoting breastfeeding through education, lactation consultants, and breast pump rentals — but respects families’ feeding decisions.

For Partially Breastfed or Mixed-Feeding Infants:

These babies receive a reduced amount of formula along with food benefits for the mother and the infant, encouraging continued breastfeeding while ensuring adequate nutrition.

6. Juice and Specialty Items

Juice is now a limited benefit to prevent overconsumption of sugar. WIC-approved juice must be:
– 100% fruit or vegetable juice
– Pasteurized
– In containers of 46 oz or smaller
– Pulp and vitamin C-fortified options encouraged

Monthly limitation:
– Maximum of 128 oz (1 gallon) of juice total, shared between fruits, vegetables, and infant juice.

Specialty substitutions are allowed for medical or cultural reasons. For example:
– Soy-based or hypoallergenic formula with a doctor’s prescription
– Rice or almond milk instead of cow’s milk if medically necessary and approved

Important: These substitutions must be approved prior to purchase and are not automatically covered.

How to Use Your WIC Benefits at the Store in Maine

Knowing what’s covered is only half the battle — understanding how to use your MyMaineCard is just as crucial.

Approved Retailers

Most major supermarkets, grocery chains, and even some local farmers’ markets in Maine accept WIC benefits. Approved retailers include:
– Hannaford
– Walmart
– Aldi
– Shop ‘n Save
– Family Dollar (limited locations)
– Several local and bilingual stores in communities with high immigrant populations

You can find a list of approved WIC stores using the Maine WIC Retailer Locator on the DHHS website.

Shopping with the MyMaineCard

The EBT card works like a debit card:
– Swipe or insert at checkout
– Select “EBT” or “WIC” on the payment terminal
– Enter your 4-digit PIN
– Only WIC-eligible foods will be deducted from your balance

Caution: The card cannot be used for non-food items like diapers, cleaning supplies, or pet food. It also won’t cover foods not on your approved food list.

Using the Cash Value Voucher (Fruit & Vegetable Benefit)

The $24 CVV resets monthly and appears separately on your balance. It can be used in multiple visits. Tips for maximizing this benefit:
– Visit farmers’ markets: Many accept WIC and offer tokens for fresh, local produce
– Plan meals around seasonal vegetables to stretch your budget
– Buy in-season produce such as Maine blueberries in summer or squash in fall for better prices and taste

Recent Changes and Why They Matter

In 2021, the USDA rolled out a landmark update to the WIC food packages based on recommendations from the National Academies of Sciences, Engineering, and Medicine. This modernization reflects current dietary guidelines and equity considerations.

Key Improvements in the Maine WIC Food Package:

1. Increased diversity of whole grains and culturally relevant foods (e.g., more tortilla and rice options)
2. Introduction of the $24 monthly fruit and vegetable voucher
3. Higher allowance for milk and cheese for children
4. Greater selection of plant-based proteins (tofu, beans, peanut butter)
5. Removal of sugar-filled cereals and fruit juices with added sugar

These changes were driven by research showing that early nutrition impacts long-term health outcomes. For Maine, a state with rural communities facing food insecurity and limited access to fresh produce, the expanded fruit and vegetable benefits are especially significant.

Additional Support Beyond Food: What Else Does Maine WIC Offer?

WIC in Maine is more than just food assistance — it’s a comprehensive health and wellness program.

Nutrition Education and Counseling

Participants have access to registered dietitians or certified nutritionists who offer personalized advice on:
– Healthy eating during pregnancy
– Introducing solids to babies
– Managing childhood obesity
– Special diets for allergies or medical conditions

Education is available in-person, online, or via phone and is offered in English and Spanish.

Breastfeeding Support

Maine WIC promotes breastfeeding through:
– Peer counseling programs
– Breast pump rentals (manual and electric)
– Lactation consultant support
– Breastfeeding-friendly clinics

Studies show breastfeeding reduces infant illness and supports maternal recovery post-delivery.

Health and Social Service Referrals

WIC staff help families connect with:
– Prenatal care providers
– Early childhood education programs (like Head Start)
– SNAP (food stamps) applications
– Housing and utility assistance programs

This wraparound support addresses the social determinants of health that impact nutrition and well-being.

Tips for Maximizing Your WIC Benefits in Maine

To make the most of your WIC food package, consider these practical strategies:

Plan Your Meals Ahead of Time

Create a weekly meal plan based on your WIC-approved foods. For example:
– Use beans and rice as a base for burritos or bowls
– Pair peanut butter with whole grain bread for a protein-rich snack
– Incorporate seasonal vegetables into soups, stir-fries, and casseroles

Tip: Many Maine WIC clinics offer free meal planning guides and recipe books.

Learn to Read Nutrition Labels

WIC-approved foods must meet certain criteria. Knowing how to interpret labels helps avoid ineligible purchases:
– Look for “whole grain” as the first ingredient
– Check sugar content: aim for cereals with ≤7g of sugar per serving
– Avoid items with artificial sweeteners, hydrogenated oils, or high sodium

Use All Your Benefits Every Month

Unused benefits do not roll over. Track your balance through:
– Receipts at checkout
– Online account on the MyMaineCard website
– Monthly benefit statements from WIC clinics

Set reminders to use your CVV before the month ends.

Involve Your Family

Teach children about healthy foods early. Let them help pick fruits and vegetables at the store or farmers’ market. This builds lifelong healthy habits and makes shopping with WIC benefits a positive experience.

Eligibility and How to Apply for WIC in Maine

If you’re unsure whether you qualify, you can apply online or visit a local clinic. You do not need to be a U.S. citizen to receive WIC benefits.

To apply, you’ll need:
– Proof of identity (driver’s license, state ID)
– Proof of Maine residency (utility bill, lease)
– Proof of income (pay stubs, tax return, or verification from employer)
– Proof of pregnancy or children’s birth dates (birth certificate, Medicaid card)

Pregnant women can apply as early as the first trimester. Children remain eligible until their fifth birthday.

The process is confidential and free. Most clinics offer same-day appointments and preliminary approval.

Conclusion: Empowering Families Through Nutrition

Understanding what food is covered by WIC in Maine empowers families to make informed, health-supporting choices. From the $24 fruit and vegetable voucher to expanded whole grains and protein options, Maine’s WIC program offers robust nutritional support during some of life’s most critical stages.

Whether you’re feeding a newborn, navigating pregnancy, or raising a preschooler, the WIC food package is designed to meet your family’s unique needs with dignity and care. By combining nutritious food benefits with education, breastfeeding support, and community referrals, Maine WIC strengthens both immediate health and long-term well-being.

For the most accurate and personalized information, contact your local WIC clinic or visit the Maine DHHS WIC Program website. With nearly 30,000 Maine families benefiting from WIC each year, you’re not alone — and nutritious, affordable food is within reach.

What types of fruits and vegetables are covered by WIC in Maine?

The WIC program in Maine provides a wide variety of fresh, frozen, and canned fruits and vegetables to eligible participants. These include apples, bananas, berries, carrots, broccoli, leafy greens, potatoes, peas, and more. The selection is designed to support a balanced diet and encourages families to consume a diverse range of produce throughout the week. Canned options are accepted as long as they are low in sodium and do not contain added sugars or fats.

Participants receive a specific dollar amount on their WIC card each month, known as the Cash Value Benefit, which can be used exclusively to purchase fruits and vegetables. This benefit helps ensure that families have consistent access to nutritious produce regardless of season or availability. WIC nutritionists also offer guidance on how to select and prepare these foods, making it easier for parents to include more fruits and vegetables in their children’s meals. All options must meet WIC’s nutritional standards to promote healthy eating habits from an early age.

Can WIC participants in Maine buy whole grains, and what options are available?

Yes, WIC in Maine covers a variety of whole grain products to support healthy eating patterns. Eligible items include whole wheat bread, brown rice, whole grain tortillas, oatmeal, whole grain pasta, and high-fiber cereals that meet specific nutritional criteria. These selections are chosen to ensure they contain adequate fiber and minimal added sugars, supporting the dietary needs of pregnant women, new mothers, infants, and young children.

Participants must ensure the products they purchase display the WIC-approved symbol in authorized stores or match the approved list provided by the Maine WIC program. Each food package is tailored based on age, nutritional needs, and eligibility, so the specific grain items allowed may vary slightly. Nutrition education is offered to help families make informed choices when selecting whole grain options, emphasizing their role in digestive health, sustained energy, and long-term wellness.

What types of dairy products are included in Maine’s WIC program?

Maine WIC provides a range of dairy products to support calcium and vitamin D intake for strong bones and overall development. Eligible dairy items include milk (plain, low-fat, and fat-free varieties), cheese, and in some cases, lactose-free milk alternatives if medically necessary. These products must meet WIC’s nutrition standards, such as being pasteurized and free of added sugars or flavors.

Participants receive a monthly allowance for purchasing milk and cheese, with specific volumes and weights determined by their food package. For those who are lactose intolerant or have a documented medical need, approved soy-based or other milk alternatives may be authorized by a healthcare provider and WIC staff. It’s important to check the WIC food list or use the WIC Shopper app to confirm which brands and sizes are approved before shopping.

Does WIC in Maine include eggs in its approved food list?

Yes, eggs are an approved WIC food in Maine and are included in many participants’ monthly food packages. Typically, recipients can purchase a set number of Grade A, large, white or brown shell eggs, which are an excellent source of high-quality protein, choline, and essential vitamins. Eggs are especially beneficial during pregnancy and early childhood, supporting brain development and overall growth.

The quantity of eggs allowed varies depending on the participant’s age, nutritional needs, and specific food package. Participants use their WIC card at authorized grocery stores to purchase eggs, and the items must match the approved brands and packaging listed by the program. WIC also provides educational materials on safe handling and cooking practices for eggs to help families make the most of this nutritious food.

Are there specific types of cereals covered by WIC in Maine?

WIC in Maine covers a select range of breakfast cereals that meet strict nutritional guidelines. Only cereals that are high in fiber, low in sugar, and fortified with essential nutrients like iron are considered eligible. Approved cereals often include whole grain varieties such as oat-based cereals, bran flakes, and certain ready-to-eat options with no more than 6 grams of sugar per serving.

Participants must select cereals that are explicitly on the state’s approved list, which may include both name-brand and store-brand products. The packaging typically includes a WIC-approved label to help shoppers identify eligible items. Nutrition educators are available to help families understand how to read labels and choose cereals that support a healthy breakfast routine, promoting better energy and focus for both children and adults.

What baby foods are available through WIC in Maine?

The Maine WIC program provides a variety of baby foods for infants who are developmentally ready for solid foods, typically around 6 months of age. Approved items include infant cereal (such as iron-fortified rice, oat, and barley cereals), fruit and vegetable purees, and meat-based purees. These foods are designed to complement breast milk or infant formula and support healthy growth during critical developmental stages.

Baby food must be packaged specifically for infants and meet WIC nutrition standards—this means no added sugars, salt, or artificial ingredients. Jars and pouches from approved brands are eligible, and the quantity allowed depends on the child’s age and feeding stage. WIC staff offer guidance on introducing solids safely and appropriately, ensuring parents have the tools they need to nourish their babies effectively.

Can WIC participants in Maine purchase plant-based milk alternatives?

Yes, certain plant-based milk alternatives are covered by WIC in Maine, but only under specific conditions. Soy milk is the most commonly approved alternative and must be unsweetened, fortified with calcium and vitamin D, and meet protein content requirements similar to cow’s milk. These products are typically authorized for participants who are lactose intolerant, allergic to dairy, or have other medically documented needs.

To receive plant-based milk through WIC, participants must have prior approval from a healthcare provider and WIC nutritionist. It cannot be self-substituted without authorization. Once approved, the amount provided is equivalent to the milk allowance in the standard food package. WIC staff work closely with families to ensure any substitutions continue to meet the child’s or mother’s nutritional needs during crucial growth periods.