Healthy Native Food Choices

1
Healthy Native Food Choices

• Cheri L. Nemec, RD, CD
• Great Lakes Inter-Tribal Council, Inc.
• Family Nutrition Program

2
Traditional Diets

• Superior health from Mother Earth
• Natures Supermarket
• Rich in lean protein, fiber, whole grains, fresh
  produce
• Water and teas
• Gathering/Hunting (social aspects/physical
  activities)
• Agriculture or nomadic
• Diabetes was absent and diabetes rare

3
Modern Diet

• Rich in processed foods, little fresh produce,
  high amount of fats
• No balance
• Not enough fruits and vegetables
• Sweetened drinks
• Fast foods
• Trans-fats
• Few choices mostly purchased foods
• Canned foods
• Higher amounts of grains and starches
• Led to diabetes and other complications

4
Cooking Methods

• Traditional methods boiling (stone boiling),
  steaming, broiling
• Grow and gather foods
• Drying, freezing or smoking
• Modern Fry, deep fry, baking, microwaving
• Fast foods, convenience foods, little gardening,
  little gathering
• Hunting

5
NATIVE FOOD CIRCLE
CHOICES FOR A HEALTHY LIFESTYLE

Breastmilk for babies

6
Meat/Protein

• Hunting
• Fishing
• Salmon, bear, moose, deer, antelope, elk, rabbit,
  buffalo, mountain sheep
• Nuts/Seeds

7
Grains

• Corn/Maize
• Wild rice
• Acorn
• Flours

8
Fruits

• Gathering
• Berries raspberries, strawberries, huckleberry,
  cranberries, chokecherries
• Dried
• Fruit leathers

9
Vegetables

• Agriculture
• Corn
• Beans
• Squash
• Pumpkin
• Flowers and other greens
• Food is Medicine

10
Beverages and Seasonings

• Flavorful drinks
• Medicinal teas
• Fruits
• Maple syrup/sugar
• Roots, stems, leaves, flowers

11
Traditional Foods in Elder Meals

• Indian pudding
• Pumpkins
• Squash
• Wild rice
• Traditional breads
• Beans
• Cranberries
• Other berries
• Corn based foods

• Hominy
• Soups

12
Substitution Ideas

• Berries with meats
• Pumpkin based
• Fresh vegetables
• Natural seasonings
• Lean meats
• Water!

13
Low Fat and Low Sugar Ideas

• Use natural flavorings of fruits
• Use whole grains
• Modify recipes
• Offer beans regularly for protein
• No added fats
• Use traditional cooking methods

14
Building a Healthier Plate

• Lean meats
• Lean cuts of beef and pork, chicken, turkey,
  buffalo when available, fish, nuts
• Fresh Produce
• Whole grains
• Water
• In a balanced meal, no food dominates the plate

15
Discussion

• What are some tribal specific recipies you could
  use?
• Any modifications for a healthier choice?
• Fry Bread?