My Native Plate
My Native Plate
Use your plate as a guide to help you eat in a healthy way!
Fill half your plate with vegetables
Fill the other half of your plate with a grain/starch and a protein.
Add a side of fruit
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Picture here:
- Mixed berries
- Cooked spinach
- Baked squash with peppers and herbs
- Steamed wild rice
- Baked deer meat with sage
- Water
Remember:
Stay Active
Drink Water
Use a 9-inch plate
More Ideas for My Native Plate
Pictured here: Yogurt with strawberries, salsa, scrambled eggs with zucchini, tortilla, coffee
Pictured here: Apple, carrots, celery, lettuce, tomato, onion, pickle, beef patty, bun, unsweetened tea
Pictured here: Peaches, salad, beef and vegetable stew, cornbread, water
Ways to Add Variety to Meals and Snacks
Vegetables and Fruits
Tips
- Stock up on fresh, frozen, and canned vegetables and fruits.
- Keep fruits and vegetables on hand for snacking.
- Plan some meals around a vegetable main dish, such as a stir fry, stew, or soup.
- Enjoy fruit as a dessert.
Examples
Vegetables: Wild greens, tomatoes, carrots, leafy greens, zucchini, avocados, broccoli, green beans, cucumbers, onions, peppers, okra
Fruits: Berries, melons, apricots, peaches, citrus fruits, bananas, apples, pears,
Proteins
Tips
- Choose fish, beans, lentils, eggs, and nuts more often to cut down on meat.
- Instead of a beef patty for your burger, try a veggie, black bean, turkey, soy, or bison patty.
- Grill, stew, or bake meat instead of deep frying.
- If milk upsets your stomach, try yogurt, lactose free milk, or soy milk.
Examples
Animal proteins: Fish, wild game, bison, poultry, mutton, beef, pork, eggs,
Plant proteins: Beans, lentils, nuts, nut butters, seeds, tofu, soy products, Dairy proteins: Milk, lactose free milk, yogurt, cheese, cottage cheese,
Grains and Starches
Tips
- Choose whole grain foods, such as whole wheat breads, corn tortillas, oatmeal, and wild or brown rice.
- Try whole wheat flour instead of white flour.
- Add wild or brown rice to main dishes, such as a stir fry, stew, or soup.
- Bake or roast potatoes instead of deep frying.
Examples
Grains: Pastas, breads, crackers, rice, oats, quinoa, barley, cereals, tortillas, flour, cornmeal,
Starchy vegetables: Potatoes, corn, green peas, winter squash,
