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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 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 • Gathering/Hunting (social aspects/physical activities) • Agriculture or nomadic • Diabetes was absent and diabetes rare
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 • 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
NATIVE FOOD CIRCLE: CHOICES FOR A HEALTHY LIFESTYLE Breastmilk for babies
Meat/Protein • Hunting • Fishing • Salmon, bear, moose, deer, antelope, elk, rabbit, buffalo, mountain sheep • Nuts/Seeds
Grains • Corn/Maize • Wild rice • Acorn • Flours
Fruits • Gathering • Berries: raspberries, strawberries, huckleberry, cranberries, chokecherries • Dried • Fruit leathers
Vegetables • Agriculture • Corn • Beans • Squash • Pumpkin • Flowers and other greens • Food is Medicine
Beverages and Seasonings • Flavorful drinks • Medicinal teas • Fruits • Maple syrup/sugar • Roots, stems, leaves, flowers
Indian pudding Pumpkins Squash Wild rice Traditional breads Beans Cranberries Other berries Corn based foods Hominy Soups Traditional Foods in Elder Meals
Substitution Ideas • Berries with meats • Pumpkin based • Fresh vegetables • Natural seasonings • Lean meats • Water!
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 • 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 • What are some tribal specific recipies you could use? • Any modifications for a healthier choice? • Fry Bread?