NUTRITION AND HEALTHY SNACKS

TERESA JACKSON, MS, RDN, LD TRIBAL PARTNERSHIP & OUTCOMES COORDINATOR TRIBAL ENGAGEMENT PARTNERS, STILLWATER, OK #HONORNATIVELAND

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 Tribe Ft. Sill Tribe of Oklahoma Peoria Tribe of Indians of Oklahoma

Alabama Quassarte Tribal Town Tribe of Oklahoma Tribe of Indians of Oklahoma

Apache Tribe of Oklahoma Kaw Nation Tribe of Indians

Caddo Nation of Oklahoma Sac & Fox Nation

Cherokee Nation Kickapoo Tribe of Oklahoma Nation of Oklahoma

Cheyenne and Tribes Indian Tribe of Oklahoma Seneca-Cayuga Nation

The Nation

The Choctaw Nation of Oklahoma

Citizen Tribe (Creek) Nation Tribe of Indians of Oklahoma United Keetoowah Band of Nation The Osage Nation Cherokee Indians in Oklahoma Wichita & Affiliated Tribes - Tribe of Indians (Wichita, Keechi, Waco & Tawakonie) Delaware Tribe of Indians Eastern Shawnee Tribe of Oklahoma Pawnee Nation of Oklahoma

THREE SISTERS: COMPANION PLANTING

Three Sisters Soup Three Sisters Salad

 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

 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  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