NUTRITION AND HEALTHY SNACKS
TERESA JACKSON, MS, RDN, LD TRIBAL PARTNERSHIP & OUTCOMES COORDINATOR OKLAHOMA TRIBAL ENGAGEMENT PARTNERS, STILLWATER, OK #HONORNATIVELAND
Cherokee Nation Osage Nation http://www.cherokee.org/About-The-Nation/Maps http://www.tribalnationsmaps.com/
U.S. Department of Arts and Culture https://usdac.us/nativeland INTRODUCTION
OKTEP SNAP-Ed funded programming focused on improving nutrition and health in Native American/American Indian families in Oklahoma PRINCIPLES OF PRACTICE
Consult tribal leadership and people. Listen. Respect. Integrate Native knowledge. Honor tribal processes. Establish direct relationships with tribal nations. Integrity. Generosity. Share “what works.” Respect power of words. Keep our word.
Dawn Satterfield, PhD, RN & Lemyra DeBruyn, PhD Native Diabetes Wellness Program Centers for Disease Control and Prevention NUTRITION EDUCATION -VARIETY
Choose foods from each food group to build a healthy everyday eating style Choose foods in different forms Choose food over beverages Choose nutrient dense foods Limit saturated fat, sodium and added sugars Everything you eat and drink matters Have a plan and stick to it
www.choosemyplate.gov NUTRITION EDUCATION – MYPLATE FRUITS
Focus on whole fruits Fresh, frozen, dried and canned Choose whole fruits more often than 100% fruit juice Serving size: 1 cup = 1 cup fruit or 100% fruit juice, ½ cup dried fruit Snack Ideas Small whole fruit, melon, dried cranberries, raisins
www.choosemyplate.gov Daily Fruit Recommendation* Children 2-3 years 1 cup 4-8 years 1 to 1 ½ cups Girls 9-13 years 1 ½ cups 14-18 years 1 ½ cups Boys 9-13 years 1 ½ cups 14-18 years 2 cups Women 19-30 years 2 cups 31-50 years 1 ½ cups 51+ years 1 ½ cups Men 19-30 years 2 cups 31-50 years 2 cups 51+ years 2 cups * These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs. NUTRITION EDUCATION – MYPLATE VEGETABLES
Vary your veggies Divided into 5 subgroups Dark-green, red and orange, legumes (beans and peas), starchy, other Choose from all subgroups Serving size: 1 cup = 1 cup raw or cooked vegetables or vegetable juice 2 cups raw leafy greens Snack Ideas Celery, butternut squash, bean dip, bell peppers www.choosemyplate.gov Daily Vegetable Recommendation* Children 2-3 years 1 cup 4-8 years 1 ½ cups Girls 9-13 years 2 cups 14-18 years 2 ½ cups Boys 9-13 years 2 ½ cups 14-18 years 3 cups Women 19-30 years 2 ½ cups 31-50 years 2 ½ cups 51+ years 2 cups Men 19-30 years 3 cups 31-50 years 3 cups 51+ years 2 ½ cups * These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs. NUTRITION EDUCATION – MYPLATE GRAINS
Make half your grains whole grains Whole grains and refined, enriched grains Choose whole grains more often Serving size: 1 oz equivalent = 1 slice of bread, 1 cup of ready-to-eat cereal ½ cup cooked rice, pasta or cereal Snack Ideas WW English muffin, popcorn, oatmeal, WW flour tortilla
www.choosemyplate.gov Daily GrainTable* Recommendation Minimum Whole Grains Children 2-3 years 3 oz equivalents 1 ½ oz equivalents 4-8 years 5 oz equivalents 2 ½ oz equivalents Girls 9-13 years 5 oz equivalents 3 oz equivalents 14-18 years 6 oz equivalents 3 oz equivalents Boys 9-13 years 6 oz equivalents 3 oz equivalents 14-18 years 8 oz equivalents 4 oz equivalents Women 19-30 years 6 oz equivalents 3 oz equivalents 31-50 years 6 oz equivalents 3 oz equivalents 51+ years 5 oz equivalents 3 oz equivalents Men 19-30 years 8 oz equivalents 4 oz equivalents 31-50 years 7 oz equivalents 3 ½ oz equivalents 51+ years 6 oz equivalents 3 oz equivalents * These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs. NUTRITION EDUCATION – MYPLATE PROTEIN FOODS
Vary your protein routine Animal and plant sources Choose a variety of lean protein from both plant and animal sources Serving size: 1 oz equivalent = 1 oz of meat, poultry or fish, ¼ cup cooked beans 1 egg, 1 tbsp peanut butter, ½ oz of nuts or seeds Snack Ideas Hummus, hard boiled egg, nut butter, seeds
www.choosemyplate.gov Daily Protein Table* Children 2-3 years 2 oz equivalents 4-8 years 4 oz equivalents Girls 9-13 years 5 oz equivalents 14-18 years 5 oz equivalents Boys 9-13 years 5 oz equivalents 14-18 years 6 ½ oz equivalents Women 19-30 years 5 ½ oz equivalents 31-50 years 5 oz equivalents 51+ years 5 oz equivalents Men 19-30 years 6 ½ oz equivalents 31-50 years 6 oz equivalents 51+ years 5 ½ oz equivalents * These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs. NUTRITION EDUCATION – MYPLATE DAIRY
Move to low-fat or fat-free milk and dairy products Milk, yogurt, and cheese Choose fat-free (skim) and low-fat (1%) dairy foods Serving size: 1 cup = 1 cup milk or yogurt, 1 ½ oz natural cheeses 2 oz processed cheeses Snack Ideas LF cheese, LF yogurt, LF cottage cheese, LF milk
www.choosemyplate.gov Daily Dairy Recommendation* Children 2-3 years 2 cups 4-8 years 2 ½ cups Girls 9-13 years 3 cups 14-18 years 3 cups Boys 9-13 years 3 cups 14-18 years 3 cups Women 19-30 years 3 cups 31-50 years 3 cups 51+ years 3 cups Men 19-30 years 3 cups 31-50 years 3 cups 51+ years 3 cups * These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs. OTHER INGREDIENTS TO CONSIDER
Saturated and Unsaturated Fats Foods often contain a mix, categorized by fat type in greatest amount Eat more unsaturated fat to reduce risk of heart disease Common foods that contain saturated fat Beef, butter, chicken fat, coconut oil, cream, hydrogenated oils, milk fat, palm and palm kernel oils, partially hydrogenated oils, pork fat (lard), shortening, stick margarine OTHER INGREDIENTS TO CONSIDER
Sodium In most foods in varying amounts Packaged, canned and processed foods have higher amounts Too much sodium can increase risk of high blood pressure Common foods high in sodium Packaged or prepared meat/poultry/seafood products, pizza, pre-packaged rice/pasta dishes, salad dressings/seasonings, sauces/gravies, soups, sandwiches, taco mixes OTHER INGREDIENTS TO CONSIDER
Added Sugars Sweeteners and syrups added when foods or beverages are processed or prepared Add calories and few or no nutrients Names for added sugars: anhydrous dextrose, brown sugar, confectioner’s powdered sugar, corn syrup, corn syrup solids, dextrose, fructose, high-fructose corn syrup, honey, invert sugar, lactose, ,malt syrup, maltose, maples syrup, molasses, peach or pear nectars, pancake syrup, raw sugar, sucrose, sugar, white granulated sugar NUTRITION FACTS LABEL
1. Servings 2. Calories 3. Fats 4. Added Sugars 5. Nutrients 6. Footnote
www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm385663.htm TRADITIONAL FOODS
Means different things and depends on who you talk to Colonization Before or after removal Foods and diet changed drastically; was of life as well Food Distribution Program on Indian Reservations (FDPIR)
Best to learn specifics from tribal elders and other community members in your area www.nwicplantsandfoods.com TRADITIONAL FOODS 38 FEDERALLY RECOGNIZED TRIBES IN OKLAHOMA
Absentee Shawnee Tribe Ft. Sill Apache Tribe of Oklahoma Peoria Tribe of Indians of Oklahoma
Alabama Quassarte Tribal Town Iowa Tribe of Oklahoma Ponca Tribe of Indians of Oklahoma
Apache Tribe of Oklahoma Kaw Nation Quapaw Tribe of Indians
Caddo Nation of Oklahoma Kialegee Tribal Town Sac & Fox Nation
Cherokee Nation Kickapoo Tribe of Oklahoma Seminole Nation of Oklahoma
Cheyenne and Arapaho Tribes Kiowa Indian Tribe of Oklahoma Seneca-Cayuga Nation
The Chickasaw Nation Miami Tribe of Oklahoma Shawnee Tribe
The Choctaw Nation of Oklahoma Modoc Tribe of Oklahoma Thlopthlocco Tribal Town
Citizen Potawatomi Tribe Muscogee (Creek) Nation Tonkawa Tribe of Indians of Oklahoma United Keetoowah Band of Comanche Nation The Osage Nation Cherokee Indians in Oklahoma Wichita & Affiliated Tribes Delaware Nation Otoe-Missouria Tribe of Indians (Wichita, Keechi, Waco & Tawakonie) Delaware Tribe of Indians Ottawa Tribe of Oklahoma Wyandotte Nation Eastern Shawnee Tribe of Oklahoma Pawnee Nation of Oklahoma
THREE SISTERS: COMPANION PLANTING
Three Sisters Soup Three Sisters Salad CHEROKEE NATION
Corn, beans and squash are known as the “Three Sisters.” These were our staple foods for many years in addition to deer, turkey, many plants and roots, berries, potatoes, pumpkin, fish, soup, cornbread, and even popcorn. Today, traditional foods include wild onions and eggs, brown beans, kanvtsi (kanuchi), wishi, poke and other greens, crawdads and grape dumplings. Although "Indian Tacos" and fry bread are served and enjoyed in many Cherokee households, they are not traditional Cherokee foods.
http://www.cherokee.org/AboutTheNation/Culture/CookBook.aspx CHICKASAW NATION
Pishofa Traditional dish of cracked corn (hominy) and pork, covered in water and boiled for several hours. Recipe 1 pound cracked corn (pearl hominy) 1 pound fresh lean pork (meaty back bone or fresh chopped pork) 2 quarts water (add more if needed) Wash and clean corn. Bring water to boil and add corn. Cook slowly, stirring often. When corn is about half done, add the fresh pork; cook until the meat and corn are tender and soft. The mixture should be thick and soupy. Cooking time is about four hours. Add no salt while cooking. Each individual salts to their own taste once the dish has been served. https://www.chickasaw.net/Our-Nation/Culture/Foods.aspx CHOCTAW NATION
Banaha Indian Bread Recipe 2 c. cornmeal 1 1/2 c. boiling water 1 tsp. baking soda 1 tsp. salt Corn shucks (boil 10 minutes before using) Mix dry ingredients. Add water. Mixture should be stiff enough to handle easily. Form into oblong balls. Wrap in corn shucks. Tie in the middle with corn shuck string. Drop into a deep pot of boiling water. Cover and cook for 40 minutes. Serve hot. https://www.choctawnation.com/history-culture/heritage-traditions/food DELAWARE NATION
Hunting: deer, elk, black bear, raccoon, beaver, rabbit, turkeys, ducks, geese, pigeons Fishing: herring, shad. salmon, sturgeon Farming: corn, beans, squash, sunflowers, herbs Gathering: Shell fish & crustaceans - clams, oysters, scallops, freshwater mussels, crayfish Wild Plant Foods - roots (cattail plants, water lilies), berries (strawberries, blueberries, blackberries), fruits, mushrooms, nuts (walnuts, butternut, hickory, chestnuts), persimmons, cranberries, wild plums, acorns Cooking oil: made from crushed nuts and cooked in boiling water, stored in gourd bottles or clay pots until needed. Storage pits: deep, wide holes for storage dug into the earth http://delawaretribe.org/blog/2013/06/27/foods-eaten-by-the-lenape-indians/ MIAMI TRIBE OF OKLAHOMA
Over generations, the Myaamia extended their cultural roots deep into the soil of the Wabash River Valley. The people drew their sustenance from the wetlands, prairies, woodlands, river bottomlands, and the plants and animals that lived in these places. During the long summers, villages grew miincipi (corn) and other vegetables. They dried, processed, and stored these agricultural products to last throughout the year. The men of the villages helped in minor ways with the farming, but most of their time was spent hunting moohswa (White Tailed Deer), lenaswa (Bison), mihšiiwia (Eastern Elk), and the wide variety of smaller animals and birds that populated the hunting grounds to the east and west. During the winter, larger villages broke into smaller hunting bands and moved into winter camps located on or near the hunting grounds. In the early spring, the women and children moved to the sugar maple groves to collect sap and process the liquid into maple sugar that they ate, stored, and traded. Following the return of warmer weather, the Myaamia began their agricultural cycle again with the clearing and planting of their fields. https://miamination.com/node/11 DIABETES IS NOT OUR DESTINY: GARDENING FDPIR TOOLKIT –VEGGIE AND WILD RICE SALAD
http://www.firstnations.org/knowledge-center/foods-health/FDPIR-Toolkit SWEET BERRY WILD RICE
Yield: 3 servings Ingredients: 1 cup Wild rice, cooked ½ cup Fresh strawberries 1 tablespoon Honey To taste Cinnamon ¼ cup Walnuts (optional) Directions: In a small bowl, mix rice and berries together. Drizzle honey over mixture. Sprinkle cinnamon and add walnuts on top. May be served hot or cold, as dessert or breakfast cereal. Nutrition Facts per serving: 90 calories, 0 g fat, 0 mg cholesterol, 0 mg sodium, 20 g carbohydrate, 2 g fiber, 2 g protein EAGLE ADVENTURE RECIPES: IN-CLASS LESSONS
Turtle Treat Fruit Snake Pear Rabbit Trail Treat EAGLE ADVENTURE RECIPES: AFTER-SCHOOL LESSONS RESOURCES
Community Nutrition Education Programs www.cnep.okstate.edu Get Fresh! Cooking www.getfreshcooking.com Oklahoma Nutrition Information and Education Project www.onieproject.org First Nations Development Institute https://firstnations.org/programs/foods-health USDA Child and Adult Care Food Program https://www.fns.usda.gov/cacfp/afterschool-programs USDA FDPIR http://www.fns.usda.gov/fdpir/about-fdpir USDA Mixing Bowl www.whatscooking.fns.usda.gov USDA Team Nutrition https://www.fns.usda.gov/tn/team-nutrition-recipes-and-cookbook-toolkit National Museum of the American Indian http://nmai.si.edu/ CONTACT INFORMATION
Teresa Jackson, MS, RDN, LD Tribal Partnership & Outcomes Coordinator Email: [email protected] Phone: (405) 588 - 8866 Ext. 24