Hringtu Nu Asi Kami Caah Ngandamnak Theihtlei

Dear Hringtu Nu,

Naute na hrimmi cungah kan lawmh pi! A dammi chungkhar nih Special Supplemental Nutrition Program for Women, Infants and Children (WIC, Nu, Bawhte le Hngakchia caah Pum Thazang Umnak Lei A Bawmtu Special Program) hi an thim – uampi ngai dingmi thimnak asi, cun hika na um caah kan lung aa nuam tuk.

WIC i hringtu nu asi kami dirhmun in, na tuah khawh micu:

Ngandamnak zohkhenhnak le adang riantuan piaknak pawl kawlnak
A tha mi rawl thimnak tuah dingcaah cawnnak
Na naute him tein chiahnak ding lam pawl cawnnak
Hnukdinh bawmhnak lak
Ngandamnak he aa tlakmi eidin pawl cawknak

Hi website (cahmai) nih nangmah le na naute dam tein umnak ding bawmhnak caah theihtlei pawl a ngei. Hi lamhmuhsaknak pawl nih na ngandamnak zohkhenhtu ruahnak an cheuhmi kha a thleng lai lo. Checknak tuah than dingin na ngandamnak zohkhenhtu sin na kal than hlan ah biahal ding i tial cia hna.

WIC nih ngan a dammi einak kong cawn an bawmh khawh i na hnukdinhnak lamthluan ah an bawmh khawh. WIC nih nangmah le adang hringtu nu caah cawnnak ding, ruahnak i hrawmnak, le biahalnak pawl caah nutrition session (thazang umnak rawl cawnnak caan) a ngei. WIC i na hmuhton micu naa nuam lai tiin ruahchannak kan ngei; hi special caan cu nuam tein nangmah he i hrawm kan duh.

Lungthiang tein,
Na WIC riantuantu

Na Herhmi Zohkhenhnak Lak Hna

Nau ngeih hnu zohkhenhnak cu nu hna caah nau an ngei hnu ngandamnak zohkhenhnak asi. Ngandamnak zohkhenhtu asiloah special in cawnnak ngeih termi thlopbultu (nurse) nih na ngan a dam maw timi le na hma tha tein a dam maw timi an zoh lai. Nau ngeih hnu checknak vialte cu tuah dih hna.

Sii na din micu hnukdinhnak caah a him ko timi le hnuk a zat a tlawm ter lai lo timi feh ter ding caah na sibawi he checknak tuah hna.

Dam tein um dingcaah nangmah le na naute nih zawt khamhnak sii nan herh. Hnuk na dinh lio ah ruahnak cheuhmi zawt khamhnak sii i chunh dingcu a him ko.

Zawt khamhnak sii nih COVID-19, hmaihu zawtnak, kengruh thahri zawtnak (polio), le mee-khiang zawtnak (tetanus) bantuk rungrul le zawtnak in an him ter hna.
Naute nih zawt khamhnak sii tamdeuh cu an voi 2nak chuahni in an i chunh lai. Cheukhat zawt khamhnak sii cu cu hnu lawng in chunh a herh.
Na ngandamnak zohkhenhtu cu nangmah le na naute nih zeibantuk zawt khamhnak sii dah kan herh timi hal hna.
Na naute cu zawt khamhnak sii hman tein chunh peng ding a biapi tuk.
Nangmah le na naute zawt khamhnak sii nan i chunhnak cazin cu fim hna. Tonnak caan (appointment) vialte ah cazin cu rak i keng hna.

Ngandamnak He aa Tlakmi Eidin Pawl Thim Hna

Naute cu minung hnuk lawng a dinhmi hringtu nu nih eidin tawmpal tamdeuh in a herh. Hihi cu punghman lamhmuhsaknak asi – mikip nih ngandamnak he aa tlakmi ritnak (weight) hmuh than dingcaah le aa tlak ahcun, hnukdinh bawmtu dingcaah an herhmi zat aa dang cio. Nangmah ca lawngah suai piakmi Nifatin Eidin Timhtuahnak caah, www.myplate.gov hi leng hna asiloah WIC Thazang Umnak Rawl Lei Thiamsang he bia i ruah hna.

Nikhat chung punghman rawl le rawltam riamnak einak nih na pum cu thazang a um ter lai i na naute hnuk dinhnak caah, zohkhenhnak caah, le lente i celhnak caah thazang an pek lai.

Facang

Tisik anhnah pawl

Thingthei pawl

Cawhnuk in sermi Eidin

Sa-dat (Protein)

Facang

Tisik anhnah pawl

Thingthei pawl

Cawhnuk in sermi Eidin

Sa-dat (Protein)

Thaithawh, Chuncaw, le Zaanriah Ei Hna

Nangmah le na naute cu punghman rawl le rawltam riamnak nan ei tikah a tha bikmi asi. Hihi na WIC thathnemhnak pawl in na cawk khawhmi eidin cheukhat hmangin tuah khawhmi a fawimi cazin asi.

WIC eidin pawl in na pum cu sersiam hna. An pek dingmi hna cu:

Hihi na kheng ah rawl le rawltam riamnak zeizat dah asi lai timi tahchunhnak cheukhat asi.

Thaithawh

100% mixed berry thei thingthei hang hrai 1

Pawnghmuk emmi par 1

hak lak in tlokmi arti 1

Chuncaw

A nganmi, parmi strawberry hrai ½

ahmi carrot hrai 1

ti hrai 1

Pawnghmuk par 2 le a dermi ei

khawh colhmi vui-ar 3

ounce le salat hrai ¼ le khazianchinti hrai ¼

Rawltam riamnak (Snack)

Rawl ei hlan le rawltam riamnak kar lakah ahmi metei hrai ½ thau

a tlawmmi asiloah thau a um lomi hnuk hrai 1

changreu a pan a carmi 5 asiloah 6

cawhnuk thawhpat par 3 asiloah 4

parmi zil hrai ½

cherry khazianchinti hrai ½ ti

Zaanriah

Misur hrai 1

chumhmi pe a hringmi hrai ½

thingthei a hringmi phun kip cawhmi hrai 1 le sialaka hang cawhmi (dressing) keu 1

Spaghetti khohsuai hrai 1 le

cawsa dipmi hrai ¼ le

aalu sauce hrai 1 thau a tlawmmi asiloah

thau a um lomi hnuk hrai 1

Thaithawh caah Ruahnak Pawl

Thaithawh caah caan pe. Cu nih nikhat chung an bawmh lai. Hihi ruahnak tlawmpal asi. Atanglei phu hna in eidin pakhat asiloah pahnih in thim hna.

Tahchunhnak: Changvut in sermi maxico pawnghmuk + Mipe Cawhnuk Thawhpat + Apple Parmi

Pawnghmuk, Cereal, asiloah Adang Facang Pawl

Pawnghmuk Kualmi (Bagel)
Cereal
Changvut asiloah fang in sermi maxico pawnghmuk
Changreu a pan a carmi
English muffin (Mirang changreu thlum phun khat)
Oat changvut asiloah fangvoi cheu
Mitsur car in sermi pawnghmuk (Raisin bread)
Facang in sermi pawnghmuk
Thei tampi cawhmi thaithawh (Granola) asiloah pe phunphun cawhmi (trail mix)
Fang in sermi changreu kual tete a ummi (waffle)

Cawhnuk in sermi Eidin or Sa-dat (Protein)

Thingthei le Anhnah

Applesauce
A hringmi makphek a nganmi
Khazianchinti
Thawpat (Avocado)
Apple
Banhla
Phazeti
Theithu (Orange)
Metei (Peach)
Rungtuban
Mitsur car
Strawberry

Khulrang In Chumhmi Rawl ahcun Fimkhur Ko

Naa hnawk tuk maw? Hi fimkhur tein thimnak pawl caah hal hna.

Emmi arsa tenhmi pawnghmuk
Vui-ar le thawhpat pawnghmuk
Satit tenhmi pawnghmuk asiloah cawhnuk khal tenhmi pawnghmuk (Hamburger or cheeseburger)
Hmaphek a nganmi a hringmi, khazianchinti, le pa telhmi pizza
Anhnah le cawhnuk khal telhmi rawhmi aalu
Bean burrito (pe zualmi)
Thingthei
Ti, thau a tlawmmi hnuk, asiloah 100% thingthei hang

Nifatin In Folic Acid le Iron-Dat Din Peng Hna

Folic acid cu na pum i cell vialte nih a herhmi vitamin asi. Hi vitamin nih lungzawtnak, zennak, le cancer zawtnak in an ven lai. Nau na pawi than ahcun, a chuak rih lomi naute cu nau pawi a hram thawknak lei ah a chuak thiammi kengruh le thluak i a cangmi chuahpi mi tlamtling lonak kha a ven. Nifatin in 400-800 microgram (mcg) din dingin ruahnak cheuh asi.

Nifatin in folic acid a za tawk tein din dingcaah thazang umnak rawl cabenh hna cu tha tein zoh hna.

Vitamin sii tlang na din asiloah cereal na ei hmanh ah folic acid aa telmi eidin pawl cu ei hna.

Na thaithawh ah zil tlum (cantaloupe), theithu pawl (orange), asiloah strawberry cu chapchih hna.
Salad asiloah satit tenhmi pawnghmuk caah hring duk salad, romaine salad bantuk, a hringmi hnah, asiloah hin-nuh-naui (spinach) a hring cu thim hna.
Rawltam riamnak caah mipe asiloah mipe cawhnuk thawhpat cu ei hna.
A thawmi nawk ding cu cawh hna law kawpi par a hringmi le kawpi par bantuk anhnah a hring ahmi cu hman hna asiloah i nawk dingcaah cherry khazianchinti le carrot a fami hman hna.

Iron dat teh?

Iron dat a tammi a tang lei eidin pawl tam deuh in ei i zuam hna:

Iron telhmi cereal thaithawh
Bailep a rangmi, pekawng (lentil), kalape, asiloah pinto pe bantuk chumhmi carmi pe
Thau a tlawmmi a senmi satit
Tofu
Arti
Hin-nuh-naui (spinach), collard green (kawpi hnah a hringmi), le mustard green (antam a hringmi) bantuk a hringmi hna
Aalu a hawng ziah lomi
Mirang khuhlu hang
Facang in sermi pawnghmuk

Iron dat a tammi eidin ah Vitamin C sangpi aa telmi eidin chapchih hna. Cu hna hmunkhat ah eitinak nih na pum cu na eimi rawl in iron dat tamdeuh dawp kha a bawmh.

A tha mi Vitamin C hrampi ah aa telmi:

Remhnak Hmete le A Dammi Thimnak nih A Dam Deuhmi An Si Ter!

Nangmah dam ternak, thazang tamdeuh ngeih ternak le pum rit zor ternak ah remhnak hmete nih thlennak nganpi asi ter khawh. Hringtu nu nih an caah a rak tha mi a lam pawl tampi an chimmi a um.

Eidin cu a tuam ah denteo in ei colh hlah – a pan a carmi changreu, a hakmi thei, pe phunphun cawhmi, a kual in sermi changreu (pretzel), cawhnuk thawhpat tlang, tibantuk eidin hna cu dur hmete te in asiloah zig hrenhmi zal in then hna. A tha chinchin micu, calory aa tel lomi khul rang in ei khawhmi rawltam riamnak caah tisik anhnah hna cu dur ah chiah hna.
Tisik anhnah cu rawl phun kip ah telh hna – Chungkhar eidin cu tisik anhnah kheng asiloah cabuai lai ah chiahmi tisik anhnah phunphun cawhmi in thawk hna law tampi in ei hna. Rawl bik cu coka ah ser hna. Na kheng ser dingcaah MyPlate lamhmuhsaknak hi www.myplate.gov ah hman hna..
Na khim tikah ei ngol hna – Na kheng cu a lawng hlan ah asiloah adang ei an ngol hlan ah ei ngol dingcu a tha ko timi nangmah tein i theihter peng.
Na then cu ngiat hna – Use smaller plates. Studies show we eat more when we use bigger plates.
Eidin cheukhat cu tlawmdeuh in ei hna – Thau le cini telhmi tampi aa telmi eidin pawl cu tlawmdeuh in ei in calory thumh hna. A thlummi dinmi, cookie changreu, kekhmuk, muthai, le ice cream hna cu a caancaan ei ding lawngah thim dingin bia khiak hna. Hnakruh, kengruh sa emmi, le hot dog bantuk sa hna cu ri khiah hna.
Inn ah chumh hna – Thau, cini, le cite tlawmdeuh aa telmi ngan a dammi rawl chumh ning hna cu hman i zuam hna.
Ti Din – Kan ti a hal tikah a caancaan ahcun kan paw a tam bantuk in kan um men lai. Chun nitlak in ti cu i keng peng. Ti din nih pawkhim an bawmh khawh cucaah tampi na ei ti lai lo.
Ngandamnak he tlak tein eidinnak cu dam tein umnak ding le thazang ngeih deuhnak ding pakhat lawnglawng asi – Hliphlau tein um zong a bawmh. Hliphlau tein umnak nih hringtu nu asi ka micu lungthin batnak dam a bawmh – cun naute thar ngeih cu lung a bat chinchin kho! Na sibawi cu zeitikah pum cawlcanghnak tuah a tha lai timi hal law huamsam tein thawk hna.

Na Si Khawh Chungin Hliphlau Tein Um

Na pum cu na cawl tikah remcang tein a um. Na ngandamnak zohkhenhtu nih a tha ko a ti ahcun, hliphlau tein um. Lam kal, i samh, le ti lio cu a tha mi phun tlawmpal an si.

Pum hliphlau tein umnak nih:

Hramthawk ahcun, fawi tein tuah. Na pum nih dam a herh. Na ngandamnak zohkhenhtu cu zeidah na tuah khawh i zeitik ah na tuah khawh timi hal hna.

Minit 5 asiloah 10 lam kalnak in thawk hna. Zarhkhat hnu in, sau deuh in asiloah hlat deuh in kal hna. Na caah a remmi timhnak ser hna.

Hi hna hi na pum fawi tein cawlnak ding adang lam an si:

Adang a nuammi le a lak asimi pum cawlcanghnak program/video pawl cu online ah na kawl kho thiamthiam hna.

Voikhat ah pakhat tete in ngandamnak he aa tlakmi umtu ningcu thleng hna.

Adang pakhat na tuah hlan tiang thlennak pakhat cu tuah peng hna.

Zei eidin dah thlawm deuh in na ei khawh?

Tahchunhnak: Ni khat ah soda pakhat in thumh hna.

Zei eidin dah na thleng khawh?

Tahchunhnak: Thaitawh caah thau a tlawmmi cawhnuk thor cu thingthei he ei hna.

Hliphlau deuh nak dingcaah zeidah na tuah khawh?

Tahchunhnak: Seh hlei (elevator) hmang loin, ke kaimi hlei tu hmang hna.

Nangmah Tein Caan I Pe

Na naute thar cu i lawm ko, asinain nangmah zong i zohkhenh ve.

Thazang umnak rawl, punghman rawl einak nih hitin an bawmh khawh:

Na Mirhnak Cu Dam Tein Chiah

Ngan a dammi ha le hani cu ngandamnak tha hmelchunhnak asi.

Nau Ngeih Hnu Lungrawhnak

Hringtu nu asi ka mi tamdeuh cu lungrawhnak an tuar. An tap, an ngeih a chia, cun an lung aa tleng. Hihi cu zarh 2 tiang a rau kho. Hi bantuk tuarnak cu aa pehzulh i a zual ahcun, Nau Ngeih Hnu Lungrawhnak na ngei mi asi kho.

Nau Ngeih Hnu Lungrawhnak ka ngei kho tiah naa ruat ahcun, bawmhnak lak dingah na ngandamnak zohkhenhtu he bia i ruah hna. Dam tein um dingcaah a phu mi na si.

Nangmah le nangmah asiloah na naute fahnak peknak ruahnak na ngei ahcun, bawmhnak lak colh hna.

Postpartum Support International Helpline cu 1-800-944-4773 ah phone chawnh hna, www.postpartum.net ah leng hna, asiloah 800-944-4773 (Mirang holh) asiloah 971-203-7773 (Spain holh) ah ca kuat hna.

Nau Ngeih Hnu Lungrawhnak Hmelchunhnak Pawl

Hi bantuk phun zarh 2 a rau mi tuarnak poahpoah:

Ngeichia taktak
Atu le tu tap
Rawl ei duh lo asiloah ei ngol duh lo
It khawh lo asiloah zeitik caan poah ah it duh peng
Mah le mah i zohkhenh duh lo
Nun nuam lo
Na naute zohkhenh duh lo
Mah le mah asiloah na naute fahnak ka pek kho tiin ruat
Na naute he mah lawngin um ding tih
Na naute kong luan tuk in phannak ngei

Hi Lungbat Damternak Hi Tuah Chunh Hna

Na Naute Hmelchunhnak Pawl Lungfiannak

Na naute nih a herhmi an chim nak ding caah pum cawlcanghnak le hmelchunhnak pawl a hman hna. Na naute hmelchunhnak pawl lehnak nih an nihcu ngam dingcaah le i nuam dingcaah a bawmh hna.

“Ka paw a tam”

Na naute cu a paw a tam tikah, hitin a um men lai:

“Ka Paw A Khim”

Na naute cu a paw a khim tikah, hitin a um men lai:

“Na pawng um ka duh”

Lente celh ka cu tikah.

Na naute a chuak ka cu a upa deuh tikah, khat le khat i bawmchan dingin, cawn dingin, asiloah lentecelh dingin an cu tikah a tha deuh in na chimh khawh hna lai.

Na naute nih nangmah le a thar an vawlei kong tamdeuh cawn dingin bawmh an in hal tikah, hitin a um men lai:

“I din ka duh”

Aa dangmi thil ka duh tikah.

Na naute cu na theih chin lengmang bantuk in, chim an in duhmi cu theih hram naa thawk lai. Hihi cu caan a la.

Na naute nih lentecelhnak in, cawnnak in dinh a duh tikah asiloah a daimi caan tlawmpal in a herh ahcun, hitin an um men lai:

Na Naute Cu A Tha Bik In Hramthawk Ter – Hnukdinh!

Hnukdinh cu kokek asi, nain caan pek le cawn a herh men lai. Nangmah le na naute cu a zarhkhatnak ahcun nan cawn lai. Cu hnu cun a fawi lai.

I din. Na naute caah thazang tamdeuh na ngei lai.

Na ba tikah ti, hnuk, le 100% thingthei hang din hna. Hnukdinh lio ah din dingmi timh cia in chiah hna.

Nifatin in rawl voithum le a tlawmbik rawltam riamnak voikhat ei hna. Cheukhat rawltam riamnak caah ruahmi cu:

Cawhnuk khal le changreu a pan a carmi
Thingthei
Thau a tlawmmi cawhnuk thor (dinchin)
A hakmi thingthei le mitsur thei carmi
Cereal
Pawnghmuk (Sandwich)

Hnuk na din lo ahcun, WIC chimh hna. Hibantuk adang eidin in calcium na ngah khawh:

Cawhnuk Khal
Cawhnuk Thor
Calcium aa telmi theithu hang
Tofu (calcium in sermi)
A hnah a kermi kawpihlum (kale) le kawpihnah antam
Calcium telhmi adang eidin pawl

Adang hringtu nu hna he bia i ruah khawhnak hmun hnukdinh bawmhnak phu cu rak pehtlai ve.
Hnukdinhnak kong biahalnak na ngei ahcun WIC asiloah hnukdinhnak lei ruahnak petu cu phone chawnh hna.

Hnukdinh – Na caah A Tha, Naute Caah A Tha

Hnukdinhmi naute hna cu:

Hnuk a dinhmi hringtu nu cu:

Formula Dinhnak Caah Theih Dingmi Hna

Na naute cu minung hnuk asiloah formula dinh dingin naa thim zongah, na naute nih tha tein a einak hnga bawmtu dingah nangmah an bochan. Thol in duhsah tein dinhnak konglam caah, thla 0-6 tiang hnukdinhnak lamhmuhsaknak kha zoh hna.

Formula cawh cu rawl chumh ning lamhmuhsaknak zulh bantuk asi; aa telmi hna hman tein cawh cu a biapi tuk. Thol i cawhnak lamhmuhsaknak benhmi cu zulh dingah na naute nih an herh. Thol ah ti rawn ta hmasat in cu hnu cun formula rawn ding timi cu theih hna.
Na naute cu midang nih an zohkhenh ahcun, zeitindah hman tein formula cawh le timh asi timi an theih ko timi tha tein feh ter hna.
Dinh hnu ah thol ah a tangmi formula cu hlonh hna. Thol cu na timh chung ahcun, na naute dinh dingin timhcia na si hlan tiang kihternak bizu (refrigerator) ah fim hna. Suimilam 24 chung ca za ding lawngin timh hna.
Ti a lummi ah chiah in thol cu lum ter hna. Microwave ah lummi formula nih naute a kaa a kangh khawh. Thol cu lum menmen lawng asi awk asi – a lin awk asi lo.
Na naute nih thol i formula lawng a herh; zeitikhmanh ah a thlummi dinmi asiloah ti cu naute thol ah chiah hna hlah.

Him Tein Umnak

Sahdah asiloah khuhsi in sermi thil pawl, zu, sii hnah carmi, le adang phung a lut lomi sii hna cu hrial in nangmah le na naute cu dam tein chiah hna. Nau pawi than dingin naa timh ahcun, sahdah asiloah khuhsi, zu, sii hnah carmi, asiloah sii pawl ngol dingin asiloah thumh dingin thil hrampi (resources) he kan in bawmh khawh.

Kuak zuk asiloah sadah asiloah khuhsi in sermi thil pawl hmannak nih na ngandamnak an hnursuan khawh. Cigarette asiloah electric kuak (vape pen) a khu asiloah tikhu nih na pawng i a ummi hna zong a hnursuan khawh hna. Naute asiloah hngakchia pawng kuak zuknak nih a kihnak, hnakhaw fahnak, Bawhte Ruah Lo Piin Thihnak Hmelchunhnak (Sudden Infant Death Syndrome, SIDS), asiloah tangfah zawtnak ngeih khawhnak a karh ter khawh.

Na inn le mawtaw caah kuak zuk lonak phung kha ruat hna. Nangmah le na naute pawngah kuak zuk lo dingin mi hna cu hal hna.

Sadah asiloah khuhsi in sermi thil pawl ngol asiloah thumh cu zeitluk in a har timi kan theih ko. Na hmanmi ngol dingin asiloah thumh dingin naa zuam lio asi ahcun, nangmah caah thil a hrampi (resource) kan ngei. A lak nun chimhnak, a lak in ngolnak timhtuahnak, le cawnnak thilri pawl telhchih in sahdah asiloah khuhsi tonhtilonak ding bawmhnak caah www.quitnow.net ah hin rak zoh hna.

Zu, sii hnah carmi, le adang phung a lut lomi sii hna hrial cu nangmah le na naute asiloah upa deuh hngakchia hna dam tein le him tein chiah dingcaah ruahnak cheuhmi asi. Na hmanmi ngol asiloah zor ter ding naa zuamnak bawmhnak caah thil a hrampi (resource) kan ngei.

Hi thil chuak pawl tongh ti lonak ding bawmhnak caah, na ngandamnak zohkhenhtu cu pehtlai hna asiloah www.findtreatment.gov ah rak leng.

For support with quitting alcohol, marijuana, or other illegal drug use contact your healthcare provider or visit www.findtreatment.gov.

Never leave your child with people who drink too much or use drugs.

Say NO to:

Beer
Smokeless tobacco
PCP or angel dust
Wine
Misuse of medicines
Heroin
Mixed drinks
Marijuana
Methamphetamines
Liquor
Crack/cocaine
Opioids
Cigarettes
LSD
Vape and Juul products

Hnukdinh bawmhnak caah, na umnak WIC Hnuk a Dinh Vemi Hawikom Ruahnak Cheuhtu asiloah WIC Rianpekmi Hnukdinhnak lei Thiamsang cu pehtlai hna.

Hi riantuannak zung cu atlukmi caantha petu asi.

wic.in.gov

Hringtu Nu Asi Kami Caah Ngandamnak Theihtlei

h2 hide

Dear Hringtu Nu,

Na Herhmi Zohkhenhnak Lak Hna

Dam tein um dingcaah nangmah le na naute nih zawt khamhnak sii nan herh. Hnuk na dinh lio ah ruahnak cheuhmi zawt khamhnak sii i chunh dingcu a him ko.

Ngandamnak He aa Tlakmi Eidin Pawl Thim Hna

Hnuk a dinhmi:

Hnuk a dinh lomi:

Voi 1 pek = 1 ounce

Tahchunhnak:

Hibantuk facang hi ei hna:

Hnuk a dinhmi:

Hnuk a dinh lomi:

Voi 1 pek = hrai ½

Tahchunhnak:

Lamhmuhsaknak pawl:

Hnuk a dinhmi le hnuk a dinh lomi:

Voi 1 pek = hrai ½

Tahchunhnak:

Lamhmuhsaknak pawl:

Hnuk a dinhmi le hnuk a dinh lomi:

Voi 1 pek = hrai 1

Tahchunhnak:

Lamhmuhsaknak pawl:

Hnuk a dinhmi:

Hnuk a dinh lomi:

Voi 1 pek = 1 ounce

Tahchunhnak:

Lamhmuhsaknak pawl:

Thaithawh, Chuncaw, le Zaanriah Ei Hna

Thaithawh

100% mixed berry thei thingthei hang hrai 1

Pawnghmuk emmi par 1

hak lak in tlokmi arti 1

Chuncaw

A nganmi, parmi strawberry hrai ½

ahmi carrot hrai 1

ti hrai 1

Pawnghmuk par 2 le a dermi ei

khawh colhmi vui-ar 3

ounce le salat hrai ¼ le khazianchinti hrai ¼

Rawltam riamnak (Snack)

Rawl ei hlan le rawltam riamnak kar lakah ahmi metei hrai ½ thau

a tlawmmi asiloah thau a um lomi hnuk hrai 1

changreu a pan a carmi 5 asiloah 6

cawhnuk thawhpat par 3 asiloah 4

parmi zil hrai ½

cherry khazianchinti hrai ½ ti

Zaanriah

Misur hrai 1

chumhmi pe a hringmi hrai ½

thingthei a hringmi phun kip cawhmi hrai 1 le sialaka hang cawhmi (dressing) keu 1

Spaghetti khohsuai hrai 1 le

cawsa dipmi hrai ¼ le

aalu sauce hrai 1 thau a tlawmmi asiloah

thau a um lomi hnuk hrai 1

Thaithawh caah Ruahnak Pawl

Tahchunhnak: Changvut in sermi maxico pawnghmuk + Mipe Cawhnuk Thawhpat + Apple Parmi

Pawnghmuk, Cereal, asiloah Adang Facang Pawl

Cawhnuk in sermi Eidin or Sa-dat (Protein)

Thingthei le Anhnah

Khulrang In Chumhmi Rawl ahcun Fimkhur Ko

Nifatin In Folic Acid le Iron-Dat Din Peng Hna

Nifatin in folic acid a za tawk tein din dingcaah thazang umnak rawl cabenh hna cu tha tein zoh hna.

Vitamin sii tlang na din asiloah cereal na ei hmanh ah folic acid aa telmi eidin pawl cu ei hna.

Iron dat teh?

Iron dat a tammi a tang lei eidin pawl tam deuh in ei i zuam hna:

A tha mi Vitamin C hrampi ah aa telmi:

Remhnak Hmete le A Dammi Thimnak nih A Dam Deuhmi An Si Ter!

Na Si Khawh Chungin Hliphlau Tein Um

Pum hliphlau tein umnak nih:

Hi hna hi na pum fawi tein cawlnak ding adang lam an si:

Voikhat ah pakhat tete in ngandamnak he aa tlakmi umtu ningcu thleng hna.

Zei eidin dah thlawm deuh in na ei khawh?

Tahchunhnak: Ni khat ah soda pakhat in thumh hna.

Zei eidin dah na thleng khawh?

Tahchunhnak: Thaitawh caah thau a tlawmmi cawhnuk thor cu thingthei he ei hna.

Hliphlau deuh nak dingcaah zeidah na tuah khawh?

Tahchunhnak: Seh hlei (elevator) hmang loin, ke kaimi hlei tu hmang hna.

Nangmah Tein Caan I Pe

“Ka Paw A Khim”

“Na pawng um ka duh”

Adang hringtu nu hna he bia i ruah khawhnak hmun hnukdinh bawmhnak phu cu rak pehtlai ve.
Hnukdinhnak kong biahalnak na ngei ahcun WIC asiloah hnukdinhnak lei ruahnak petu cu phone chawnh hna.