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Healthy Native Food Choices. Cheri L. Nemec, RD, CD Great Lakes Inter-Tribal Council, Inc. Family Nutrition Program. Traditional Diets. Superior health from Mother Earth Nature’s Supermarket Rich in lean protein, fiber, whole grains, fresh produce Water and teas

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healthy native food choices

Healthy Native Food Choices

Cheri L. Nemec, RD, CD

Great Lakes Inter-Tribal Council, Inc.

Family Nutrition Program

traditional diets
Traditional Diets
  • Superior health from Mother Earth
  • Nature’s 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
modern diet
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
cooking methods
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
slide5

NATIVE FOOD CIRCLE:

CHOICES FOR A HEALTHY LIFESTYLE

Breastmilk for babies

meat protein
Meat/Protein
  • Hunting
  • Fishing
  • Salmon, bear, moose, deer, antelope, elk, rabbit, buffalo, mountain sheep
  • Nuts/Seeds
grains
Grains
  • Corn/Maize
  • Wild rice
  • Acorn
  • Flours
fruits
Fruits
  • Gathering
  • Berries: raspberries, strawberries, huckleberry, cranberries, chokecherries
  • Dried
  • Fruit leathers
vegetables
Vegetables
  • Agriculture
  • Corn
  • Beans
  • Squash
  • Pumpkin
  • Flowers and other greens
  • Food is Medicine
beverages and seasonings
Beverages and Seasonings
  • Flavorful drinks
  • Medicinal teas
  • Fruits
  • Maple syrup/sugar
  • Roots, stems, leaves, flowers
traditional foods in elder meals
Indian pudding

Pumpkins

Squash

Wild rice

Traditional breads

Beans

Cranberries

Other berries

Corn based foods

Hominy

Soups

Traditional Foods in Elder Meals
substitution ideas
Substitution Ideas
  • Berries with meats
  • Pumpkin based
  • Fresh vegetables
  • Natural seasonings
  • Lean meats
  • Water!
low fat and low sugar ideas
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
building a healthier plate
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
discussion
Discussion
  • What are some tribal specific recipies you could use?
  • Any modifications for a healthier choice?
  • Fry Bread?