American Indian/Alaska Native Foods

Tip 1 : A small amount of lean meat adds great flavor to dishes made with beans or whole grains. Try chicken chili or turkey barley soup.

Tip 2 : Most "regular" size bagels weigh about 4 oz and ~290 Calories! That's 4 oz of your grain needs for the day.

Tip 3 : Peanut butter adds protein to a snack. Try it on apple slices, celery, whole grain crackers, or a small square of dark chocolate.

Tip 4 : Many grain foods contain both whole grains and refined grains. These can count towards getting your whole grains.

Tip 5 : Boneless chicken breasts are great for quick stir-fries--add peppers, onion, garlic, ginger...and red pepper flakes if you like heat!

Tip 6 : Vary your veggies by including celery, lima beans, or squash in your meals.

Tip 7 : Bake or roast chicken instead of frying, and remove skin before eating, to lower saturated fat and Calories.

Tip 8 : Roasted pork tenderloin goes well with fruit. Serve with a fruit salad or a fruit salsa.

Tip 9 : Broil lean beef cuts--sirloin, top round, or flank steak. Sliced into strips, it’s great on a salad, sandwich or by itself.

Tip 10 : For a plant-based protein meal, try bean burgers, lentil burgers, or pita halves with falafel (spicy ground chick pea patties).