Toll-Free Numbers for Nutrition & Health Information Aerobics & Fitness Association of America American Association of Retired Persons American Cancer Society American Diabetes Association American Dietetic Association’s Nutrition Information Line American Heart Association American Red Cross 1-800-RED-CROSS or Arthritis Foundation Cancer Information Service FDA Center for Food Safety & Applied Nutrition National Dairy Council National Health Information Center National Heart, Lung, & Blood Institute Osteoporosis & Related Bone Disease National Resource Ctr Poison Control Center USDA Meat & Poultry Hotline 1-800-445-5950 1-888-687-2277 1-800-227-2345 1-800-232-3472 1-800-366-1655 1-800-242-872 1-800-733-2767 1-800-283-7800 1-800-422-6237 1-888-723-3366 1-800-426-8271 1-800-336-4797 1-800-575-9355 1-800-624-2663 1-800-222-1222 1-800-535-4555 Important Phone Numbers Police: Fire: Doctor: Food Distribution Program: Other: In accordance with Federal Law and US Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, or disability To file a complaint of discrimination, write USDA, Director, Office of Adjudication, 1400 Independence Avenue, SW, Washington, D.C 20250-9410 or call toll free (866) 632-9992 (Voice) Individuals who are hearing impaired or have speech disabilities may contact USDA through the Federal Relay Service at (800) 877-8339; or (800) 845-6136 (Spanish) USDA is an equal opportunity provider and employer Greetings, The 2012 Calendar and Nutrition Guide was created to promote healthy lifestyles within our native communities The theme of this year’s calendar is Supporting the Journey to Better Health Contributions were made by the InterTribal Organizations (ITOs) that participate in the USDA Food Distribution Program on Indian Reservations (FDPIR) Enjoy the nutritious recipes and colorful photos that celebrate Native American culture and traditions in the Midwest Region A new feature this year includes the MyPlate food icon It guides us to make half of our plates full of fruits and vegetables It is also important to eat a variety of protein, eat half of all grains as whole grains and have a low-fat or skim dairy product Food safety is also featured because it remains to be an important issue, especially for children, the elderly, pregnant and immune-compromised The simple messages of Clean, Separate, Cook and Chill remind everyone to practice safe cooking methods at home FDPIR provides access to commodity foods, as well as nutrition education to Native Americans living on or near Indian reservations There are currently 23 food distribution sites throughout the Midwest Region It is our hope that the availability of a balanced diet combined with nutrition education will enable people living within our communities to live healthier lives The calendar was made possible through the efforts of the Midwest Region FDPIR Nutrition Advisory Committee, made up of seven ITO representatives and collaborators The committee received the 2011 USDA Food Distribution Program Nutrition Education Grant, which supported this project The mission of the committee is: Supporting the journey to better health within our native communities by encouraging healthy food choices and promoting physical activity The 23 Food Distribution Programs located in Michigan, Minnesota, and Wisconsin are listed below For more information on FDPIR or to find out if you qualify, contact the nearest program Dietary Guidelines 2010 Selected Messages for Consumers Take action on the Dietary Guidelines by making changes in these three areas Choose steps that work for you and start today Balancing Calories • Enjoy your food, but eat less • Avoid oversized portions Foods to Increase • Make half your plate fruits and vegetables • Make at least half your grains whole grains • Switch to fat-free or low-fat (1%) milk Foods to Reduce • Compare sodium in foods like soup, bread, and frozen meals – and choose the foods with lower numbers • Drink water instead of sugary drinks Loaded Oatmeal Ingredients: cup water ½ cup dry oatmeal* tbsp raisins* ½ tsp cinnamon apple*, diced tbsp unsalted peanuts* Bring water to a boil Add oatmeal Cook for minute Let rest Add raisins, cinnamon, apples and peanuts Note: Can add other fruit, such as dried plums* or apricots* Makes serving *FDPIR USDA Foods Nutrients per Serving Calories: 318 Total Fat: g Saturated Fat: g Trans Fat: g Carbohydrates: 61 g Dietary Fiber: g Protein: g Sodium: 118 mg Cholesterol: mg Sault St Marie Tribe of Chippewa Indians Good sources of fiber include: • • • • • • Oats: g fiber per cup cooked oats Brown and wild rice: g fiber per cup cooked rice Whole wheat bread: g fiber per slice bread Whole grain rotini: g fiber per cup cooked pasta Whole grain cereals: look for cereals with - g fiber per serving Foods made with whole wheat flour: look for 2.5 g fiber or more per serving S New Year’s Day M T Bad River, Fond du Lac, Red Cliff Produce W White Earth Produce T F Red Cliff, White Earth Home Visits S First Quarter Bad River, Fond du Lac, LIttle River, Red Cliff Produce 16 Bad River, Fond du Lac, Red Cliff Produce Bad River, Fond du Lac (subject to change), Grand Portage, Red Cliff, White Earth Truck Delivery 10 White Earth Produce 11 Oneida Truck Delivery 12 Red Cliff, White Earth Home Visits 13 14 17 White Earth Produce 18 Menominee Truck Delivery 19 Red Cliff, White Earth Home Visits 20 21 24 White Earth Produce Oneida Closed for Inventory 25 Oneida 26 Truck Delivery 27 28 Full Moon 15 MLK, Jr BD Last Quarter 22 23 Bad River, Fond du Lac, Red Cliff Produce Oneida, Grand Portage Closed for Inventory Red Cliff Home Visits White Earth Truck Delivery Little River, Oneida Closed for Inventory New Moon 29 Oneida Closed for Inventory 30 31 Bad River, Fond du Lac, Red Cliff Produce Bad River, Fond du Lac (½ day) Oneida, Red Cliff, White Earth Closed for Inventory DECEMBER S M T W T F 11 12 13 14 15 16 18 19 20 21 22 23 25 26 27 28 29 30 JANUARY First Quarter S 10 17 24 31 FEBRUARY S M T W T 12 13 14 15 16 19 20 21 22 23 26 27 28 29 F 10 17 24 S 11 18 25 Whole Grains for a Healthy Heart Whole grain foods naturally contain a variety of nutrients that help keep us healthy Oftentimes, whole grains are refined or milled to extend the shelf-life of the end product When a whole grain is milled or refined, the outer layer of the grain kernel is crushed and the bran and germ are removed Many beneficial components such as fiber, iron and B vitamins are lost during the process Some vitamins and minerals are added back during the enrichment process, but phytochemicals and fiber are typically not Phytochemicals are compounds in plant foods that may help prevent certain cancers Fiber is a component that the body cannot digest, but can help prevent heart disease and type diabetes Fiber is found naturally in most whole grain foods It can help lower LDL (bad) cholesterol–the kind of cholesterol that can increase the risk for heart disease The Dietary Guidelines for Americans recommend that men get 38 grams and women get 25 grams of fiber every day Children and older adults need slightly less Choosing whole grain foods can help provide the fiber needed for good health Remember to drink plenty of water too January is National Fiber Focus Month Make it a goal to get fiber every day from whole grains, fruits and vegetables Start each day with whole grain foods like the Loaded Oatmeal Beef Vegetable Soup Ingredients: lb lean ground beef* ½ tsp garlic powder cups (or 32 oz) low sodium chicken broth cup celery*, chopped small ¾ cup onion*, chopped small cup carrots*, chopped small – 15 oz can kidney beans*, drained and rinsed – 15 oz can whole kernel corn*, drained and rinsed 2- 15 oz can diced tomatoes* ½ bay leaf tsp black pepper ½ cup water Cook hamburger with garlic powder until the hamburger is no longer pink Drain grease In a soup pot add hamburger and all remaining ingredients Bring to a boil Reduce heat to simmer, cover and cook for ½ hours or until vegetables are tender Menominee Indian Tribe of Wisconsin Cooking Tips for Beans and Peas: • cup dry beans = cups cooked beans • To soak beans: for every cup dry beans, add cups hot water Heat to boiling and let boil to minutes Remove from heat, cover and let sit for at least hour • Rinse canned beans before using to wash away sodium added during canning • cup dry peas = ½ cups cooked peas • For every cup dry peas, add at least ½ cups water during cooking S S 15 22 29 M 16 23 30 M JANUARY T W T 10 11 12 17 18 19 24 25 26 31  F 13 20 27 T W White Earth Produce S 14 21 28 Bad River, Fond du Lac, Red Cliff Produce White Earth Produce T Groundhog Day Oneida Truck Delivery F Red Cliff, White Earth Home Visits Red Cliff, White Earth Home Visits 10 Makes servings *FDPIR USDA Foods Nutrients per Serving Calories: 297 Total Fat: 11 g Saturated Fat: g Trans Fat: g Carbohydrates: 29 g Dietary Fiber: g Protein: 23 g Sodium: 302 mg Cholesterol: 50 mg S 11 Full Moon 12 19 13 Bad River, Fond du Lac (subject to change), Red Cliff, White Earth Truck Delivery Presidents Day 20 Valentines Day 14 White Earth Produce 15 16 Menominee Truck Delivery Bad River, Fond du Lac, LIttle River, Red Cliff Produce Red Cliff, White Earth Home Visits Oneida Closed for Inventory 27 18 Last Quarter 21 White Earth Produce 22 28 White Earth Produce 29 Bad River, Fond du Lac, Red Cliff Produce 23 Oneida Truck Delivery Oneida, Grand Portage Closed for Inventory 24 Red Cliff Home Visits White Earth Truck Delivery Little River, Oneida Closed for Inventory New Moon 26 17 Bad River, Fond du Lac, Red Cliff Produce Oneida Closed for Inventory Bad River, Fond du Lac (½ day) Oneida, Red Cliff, White Earth Closed for Inventory MARCH S M T W T 11 12 13 14 15 18 19 20 21 22 25 26 27 28 29 FEBRUARY F 16 23 30 S 10 17 24 31 25 Pass the Beans What are small, shapely and rich in protein, fiber, vitamins and minerals? Dry beans and peas They are excellent plant proteins that fall into both the vegetable and protein food groups The Dietary Guidelines for Americans recommend eating ½ to cups of cooked dry beans and peas a week Because of their great source of fiber, beans can help lower cholesterol and decrease the risk for heart disease They can also help control diabetes and maintain healthy blood glucose levels Eating dry beans and peas in place of meat and poultry is a great way to lower your intake of saturated fat Black, kidney and pinto beans are just a few kinds to enjoy Get creative using dry beans and peas: • Use beans and peas to make hearty vegetable soups • Use beans and peas to make a colorful salad • Use white, pinto or black beans to make a fiber-filled dip • Season beans with garlic, onion, oregano, parsley or thyme • Add black beans to salsa • Prepare vegetarian bean burritos or tacos February is American Heart Month Make it a goal to eat two cups of beans and peas a week by the end of the month Fun Fact: The United States produces 1,150,808 pounds of dry beans every year, making it the sixth leading country in dry bean production Michigan and Minnesota are in the top five states of dry bean production in the United States Low-fat Peanut Butter Cookies Ingredients: 13 cup vegetable oil* ½ cup peanut butter* ½ cup brown sugar ½ cup granulated sugar egg or egg mix* and water to equal egg ẳ cup whole wheat flour* ẵ tsp baking powder ½ tsp baking soda ½ cup oats* Mix oil, peanut butter, and sugars until smooth Mix in rest of ingredients one at a time Line a cookie sheet with parchment paper Roll dough into balls and press flat with fork Bake at 350° for 10-12 minutes Makes ½ dozen cookies *FDPIR USDA Foods Nutrients per Cookie: Calories: 95 Total Fat: g Saturated Fat: g Trans Fat: g Carbohydrates: 12g Dietary Fiber: g Protein: g Sodium: 26 mg Cholesterol: mg Red Cliff Band of Lake Superior Chippewa Indians Fun ways to eat healthy fats: • Add sunflower seeds to salads • Add sliced almonds to a rice pilaf • Coat fish in crushed nuts before baking • Make a trail mix with unsalted peanuts • Use oil in place of butter, margarine or lard in baking and cooking • Eat eight ounces of fish each week Three ounces of fish is the size of a deck of cards S M FEBRUARY S M T W T 12 13 14 15 16 19 20 21 22 23 26 27 28 29 F 10 17 24 T S 11 18 25 S 15 22 29 M 16 23 30 W APRIL T W T 10 11 12 17 18 19 24 25 26 F 13 20 27 T F S S 14 21 28 First Quarter Bad River, Fond du Lac, Red Cliff Produce White Earth Produce Oneida Truck Delivery Red Cliff, White Earth Home Visits 10 Full Moon 11 12 Bad River, Fond du Lac (subject to change), Red Cliff, White Earth Truck Delivery 18 19 13 Bad River, Fond du Lac, LIttle River, Red Cliff Produce White Earth Produce 14 Oneida Closed for Inventory 26 Red Cliff, White Earth Home Visits 16 St Patrick’s Day 17 Last Quarter 1st Day of Spring 20 White Earth Produce 21 Bad River, Fond du Lac, Red Cliff Produce 25 15 Menominee Truck Delivery 27 Bad River, Fond du Lac, Red Cliff Produce Oneida Closed for Inventory 22 Red Cliff, White Earth Home Visits 29 Red Cliff Home Visits White Earth Truck Bad River, Little River, Oneida, Red Cliff, White Earth Closed for Inventory Oneida Truck Delivery Oneida, Grand Portage Closed for Inventory 23 24 30 31 New Moon White Earth Produce Oneida Closed for Inventory MARCH 28 Oneida Closed for Inventory Fond du Lac Closed for Inventory (½ day) Go Nuts about Healthy Fat Did you know that fat can be good for you? You may be surprised to learn that not all types of fat are “bad” Monounsaturated and polyunsaturated fats are healthy fats They can actually lower total cholesterol and reduce the risk of heart disease Healthy fats can be found in nuts The Dietary Guidelines for Americans recommend eating one ounce of unsalted nuts a few times a week One ounce is 25 almonds, 30 peanuts or 13 cashews Other sources of the healthy fats are seafood and plant based oils like vegetable, corn, canola and olive oil Many oils are extracted from plants, such as canola, corn, olive, safflower, soybean, and sunflower It is important to eat a variety of nuts, fish and plant based oils because they can protect against heart disease Fun ways to eat healthy fats: • Add sunflower seeds to salads • Add sliced almonds to a rice pilaf • Coat fish in crushed nuts before baking • Make a trail mix with unsalted peanuts • Use oil in place of butter, margarine or lard in baking and cooking • Eat eight ounces of fish each week Three ounces of fish is the size of a deck of cards March is National Nutrition Month Celebrate by making an effort to give your body the healthy fat it needs in the right amounts First Quarter Fun Fact: Black walnuts and pecans are the only nuts commercially produced in the Midwest Bison Burgers Ingredients: ¾ lb ground bison cup canned black beans*, rinsed and drained 13 cup onion*, minced tsp chili powder ½ tsp ground cumin ¼ tsp oregano ¼ tsp black pepper ¼ tsp salt Mash beans with a potato masher Mix all ingredients together Form into four uniform patties Grill or broil until meat thermometer reads 160° Note: Top with tomato*, lettuce* or onion* to add vegetables to the burger Serve on a whole grain hamburger bun Makes servings *FDPIR USDA Foods Fond du Lac Reservation Healthy Fats in Seafood Besides being a source of quality protein, seafood contains healthy fats, such as omega-3 fatty acids Omega-3s have been shown to prevent heart disease and reduce the risk of death in people who already have heart disease Research also shows that the health benefits of eating seafood far outweigh the health risks of methyl mercury, a metal found in seafood To help reduce the risk of methyl mercury, it is important to consume a variety of seafood choices Consuming the recommended amounts of seafood will provide a total package of nutrients to help you live a healthy life S Palm Sunday M T Bad River, Fond du Lac, Red Cliff Produce W White Earth Produce T Oneida Farmers Market & Truck Delivery F Good Friday Red Cliff, White Earth Home Visits S Nutrients per Serving: Calories: 188 Total Fat: g Saturated Fat: g Trans Fat: g Carbohydrates: 12 g Dietary Fiber: g Protein: 21 g Sodium: 273 mg Cholesterol: 46 mg Full Moon Easter 15 Bad River, Fond du Lac (subject to change), Grand Portage, Red Cliff, White Earth Truck Delivery 16 10 Bad River, Fond du Lac, LIttle River, Red Cliff Produce White Earth Produce 11 12 Oneida Farmers Market & Truck Delivery Red Cliff, White Earth Home Visits 13 14 Last Quarter 17 Bad River, Fond du Lac, Red Cliff Produce White Earth Produce 18 19 Oneida Farmers Market Menominee Truck Delivery Red Cliff, White Earth Home Visits 20 21 New Moon Earth Day 22 29 23 30 Bad River, Fond du Lac (½ day) Oneida, Red Cliff, White Earth Closed for Inventory 24 Bad River, Fond du Lac, Red Cliff Produce Oneida Closed for Inventory MARCH S M T W T 11 12 13 14 15 18 19 20 21 22 25 26 27 28 29 APRIL First Quarter White Earth Produce Oneida Closed for Inventory F 16 23 30 S 10 17 24 31 25 26 Oneida Farmers Market & Truck Delivery Oneida, Grand Portage Closed for Inventory S M 13 14 20 21 27 28 Red Cliff Home Visits 27 White Earth Truck Delivery Little River, Oneida Closed for Inventory MAY T W T F 10 11 15 16 17 18 22 23 24 25 29 30 31  S 12 19 26 28 Special of the Day: Seafood Protein is an important part of a healthy eating plan Some examples include seafood, meat, poultry, eggs, dry beans and peas, nuts and seeds These foods contribute B vitamins, vitamin E, iron, zinc and magnesium The fats found in meat and poultry are “solid” fats, while the fats found in seafood, nuts, and seeds are “oils.” Most Americans consume protein in the form of meat and poultry It’s important to increase the variety of protein sources we eat, including seafood, beans and peas, nuts, and seeds By doing so, we can increase our intake of healthy oils and decrease intake of solid fats Solid fats can contribute to an increased risk of heart disease A specific recommendation of the Dietary Guidelines for Americans is to increase the amount and variety of seafood we eat To achieve this goal, choose to eat seafood in place of some lean meat and poultry Strive to consume eight ounces of seafood each week One serving of seafood is three ounces — that is about the size ­ of a deck of cards Trout, salmon and tuna are some examples of seafood that can be consumed to meet the weekly recommendation Crisp Romaine Lettuce Salad Ingredients: cups romaine lettuce*, washed and cut ¼ cup broccoli florets ¼ cup carrot*, diced 13 cup tomato*, diced tbsp sunflower seeds ½ tbsp olive oil and balsamic vinegar dressing Sprinkle with low-fat mozzarella cheese Toss all ingredients together in bowl Makes serving *FDPIR USDA Foods Nutrients per Serving Calories: 184 Total Fat: 12 g Saturated Fat: g Trans Fat: g Carbohydrates: 13 g Dietary Fiber: g Protein: g Sodium: 148 mg Cholesterol: mg Vegetable Tips for Children: • • • • • • Set a good example for children by eating vegetables with meals and as snacks Let children decide on the dinner vegetables or what goes into salads Depending on their age, children can help shop for, clean, peel, or cut up vegetables Allow children to pick a new vegetable to try while shopping Use cut-up vegetables as part of afternoon snacks Children often prefer foods served separately So, rather than mixed vegetables try serving two vegetables separately S S 15 22 29 Fond du Lac Reservation M 16 23 30 M APRIL T W T 10 11 12 17 18 19 24 25 26 F 13 20 27 T Bad River, Fond du Lac, Red Cliff Produce S 14 21 28 Bad River, Fond du Lac, Red Cliff Produce W White Earth Produce White Earth Produce T 10 Oneida Truck Delivery F Red Cliff, White Earth Home Visits Red Cliff, White Earth Home Visits Cinco de Mayo 11 12 Last Quarter Full Moon Mothers’ Day S 13 14 Bad River, Fond du Lac (subject to change), Red Cliff, White Earth Truck Delivery 20 15 Bad River, Fond du Lac, LIttle River, Red Cliff Produce 21 Bad River, Fond du Lac, Red Cliff Produce 28 Bad River, Fond du Lac, Red Cliff Produce Oneida Closed for Inventory White Earth Produce 16 22 White Earth Produce 23 29 White Earth Produce Oneida Closed for Inventory 30 17 Menominee Truck Delivery 24 Oneida Truck Delivery Oneida, Grand Portage closed for Inventory Red Cliff, White Earth Home Visits 18 19 25 26 Red Cliff Home Visits White Earth Truck Delivery Little River, Oneida Closed for Inventory New Moon 27 Memorial Day Oneida Closed for Inventory MAY First Quarter 31 Bad River, Fond du Lac (½ day) Grand Portage, Oneida, Red Cliff, White Earth Closed for Inventory JUNE S M T W T 10 11 12 13 14 17 18 19 20 21 24 25 26 27 28 F 15 22 29 S 16 23 30 Go Green with Veggies Vegetables are an important part of a healthy eating pattern It’s important to eat a variety from each of the vegetable groups: red/orange, dry beans and peas, starchy, dark green and other vegetables Dark green vegetables include foods like broccoli, romaine lettuce, collard greens, kale and spinach They provide vitamin A, fiber, iron, potassium and some B-vitamins Eating dark green vegetables can help lower the risk for certain cancers, heart disease, stroke, and type diabetes Most Americans not eat enough dark green vegetables The Dietary Guidelines for Americans recommend eating at least ½ to cups of dark green vegetables every week It is important to encourage children to eat dark green vegetables because they develop healthy eating habits at a young age Encourage children by asking them to help prepare vegetables for a meal that everyone can enjoy together Many children develop healthy eating habits early on that they carry with them throughout life Apple Yogurt Salad Ingredients: cups unpeeled red and green apples*, cut into bite size pieces cup raisins* cup sliced strawberries cups low-fat strawberry yogurt ½ cup sunflower seeds Combine all ingredients in a large bowl Stir well Makes servings *FDPIR USDA Foods Nutrients per Serving Calories: 187 Total Fat: g Saturated Fat: g Trans Fat: g Carbohydrates: 41 g Dietary Fiber: g Protein: g Sodium: 33 mg Cholesterol: mg Keweenaw Bay Indian Community Add variety with fruit: • Grill sliced peaches on kabob skewers • Combine chopped oranges, tomato, cilantro, green onions and lime juice to make a salsa that is great with fish or chicken • Add fresh or frozen blueberries, or sautéed apples to pancake or waffle batter • Cut plums in half, sprinkle with cinnamon and bake for 20 minutes at 400° • Mix and mash bananas, blackberries and low-fat yogurt Spoon into muffin cups and freeze for a frozen treat S S M 13 14 20 21 27 28 M MAY T W T F 10 11 15 16 17 18 22 23 24 25 29 30 31  T S 12 19 26 S 15 22 29 M 16 23 30 W JULY T W T 10 11 12 17 18 19 24 25 26 31 Bad River, Fond du Lac, Red Cliff Produce F 13 20 27 T F Red Cliff, White Earth Home Visits S 14 21 28 White Earth Produce Red Cliff, White Earth Home Visits S White Earth Treaty Days White Earth Treaty Days Full Moon 10 White Earth Treaty Days Bad River, Fond du Lac (subject to change), Red Cliff, White Earth Truck Delivery 11 12 Bad River, Fond du Lac, LIttle River, Red Cliff Produce White Earth Produce 13 Flag Day 14 Oneida Truck Delivery Red Cliff, White Earth Home Visits 15 16 Last Quarter Fathers’ Day 17 18 19 Bad River, Fond du Lac, Red Cliff Produce 1st Day of Summer 20 21 Menominee Truck Delivery White Earth Produce 22 Red Cliff Home Visits White Earth Truck Delivery Bay Mills Pow Wow 23 Bay Mills Pow Wow New Moon Bay Mills Pow Wow 24 Oneida Closed for Inventory 25 26 Bad River, Fond du Lac, Red Cliff Produce Oneida Closed for Inventory JUNE White Earth Produce Oneida Closed for Inventory 27 First Quarter 28 Oneida Truck Delivery Fond du Lac ((½ day), Oneida, Grand Portage Closed for Inventory Red Cliff Home Visits 29 Bad River, Little River, Oneida, Red Cliff, White Earth Closed for Inventory Red Cliff Pow Wow Sault Tribe Pow Wow Red Cliff Pow Wow Sault Tribe Pow Wow 30 Brighten Up Your Day with Fruit Sweet, juicy, and nutritious, fruit can be a colorful addition to a meal or snack The nutrients in fruit, like vitamin C and potassium, help to heal cuts and wounds and maintain a healthy blood pressure Fruits are a good source of fiber, which can help you feel full longer They are also packed with antioxidants that can protect against cell damage and illness Eating a variety of fruits can help fight against some cancers and reduce the risk for stroke and type diabetes The summer months yield a variety of fresh fruit You can also use frozen, canned and dried fruits to get the same nutritional benefits Select frozen fruit that has no added sugar and canned fruits packed in water, juice or light syrup When choosing juice, it is important to select 100% fruit juice It is important that adults have no more than oz per day and children have no more than oz juice Juice contains higher amounts of sugar and less fiber than fresh, frozen and canned fruit That is why it’s important to consume the majority of your fruit in its whole form, rather than as juice The Dietary Guidelines for Americans recommend eating at least two cups of fruit every day June is National Fruit and Vegetable Month Celebrate by eating a variety of fruits and vegetables every day Blueberry Smoothie Ingredients: ½ cup fresh or frozen blueberries cup low-fat vanilla yogurt ¾ cup fat-free milk* 18 tsp cinnamon Combine all ingredients in a blender Blend until smooth and creamy Garnish with whole blueberries on top Makes servings *FDPIR USDA Foods Nutrients per Serving: Calories: 100 Total Fat: g Saturated Fat: g Trans Fat: g Carbohydrates: 19 g Dietary Fiber: g Protein: g Sodium: 60 mg Cholesterol: mg What counts as a cup of dairy? • • • • • • White Earth Indian Reservation S Red Cliff Pow Wow M Sault Tribe Pow Wow T Bad River, Fond du Lac, Red Cliff Produce W Independence Day T Oneida Farmers Market White Earth Produce F Oneida Nation Pow Wow S Oneida Nation Pow Wow Red Cliff, White Earth Home Visits Full Moon Oneida Nation Pow Wow Bad River, Fond du Lac (subject to change), Grand Portage, Red Cliff, White Earth Truck Delivery 15 16 Fond du Lac Veterans Pow Wow 10 Bad River, Fond du Lac, Red Cliff Produce 11 White Earth Produce 12 Oneida Red Cliff, Farmers Market & White Earth Truck Delivery Home Visits 22 23 Last Quarter 17 Bad River, Fond du Lac, LIttle River, Red Cliff Produce White Earth Produce 18 19 Oneida Farmers Market Menominee Truck Delivery 24 Bad River, Fond du Lac, Red Cliff Produce White Earth Produce Oneida Closed for Inventory 25 Anishinaabe Language/ Culture Camp Oneida Closed for Inventory 30 31 Bad River, Fond du Lac, Red Cliff Produce Bad River, Fond du Lac (½ day) Oneida, Red Cliff, White Earth Closed for Inventory JULY Red Cliff, White Earth Home Visits 20 Lac Courte Oreilles Honor the Earth Pow Wow 26 Red Cliff 27 Home Visits Oneida Farmers Market & Truck Delivery Oneida, Grand Portage Closed for Inventory First Quarter 29 14 Fond du Lac Veterans Pow Wow Fond du Lac Veterans Pow Wow New Moon Lac Courte Oreilles Honor the Earth Pow Wow 13 JUNE S M T W T 10 11 12 13 14 17 18 19 20 21 24 25 26 27 28 F 15 22 29 S 16 23 30 White Earth Truck Delivery Little River, Oneida Closed for Inventory 21 Lac Courte Oreilles Honor the Earth Pow Wow 28 Anishinaabe Language/ Culture Camp Anishinaabe Language/ Culture Camp AUGUST S M T W T 12 13 14 15 16 19 20 21 22 23 26 27 28 29 30 F 10 17 24 31 S 11 18 25 cup of low-fat or fat-free milk ½ cup fat-free evaporated milk cup of low-fat yogurt ½ ounces low-fat hard cheese cup shredded cheese cups cottage cheese Bone Up on the Benefits of Dairy Dairy foods provide important nutrients to our diet, including calcium, vitamin D and potassium Calcium and vitamin D help children and adolescents build strong bones as they grow Consuming too little of these nutrients can lead to osteoporosis later on in life, which can weaken bones and cause them to break Adults should also eat foods that contain calcium and vitamin D to maintain their bone strength Milk and yogurt are also good sources of potassium, which can help maintain a healthy blood pressure The Dietary Guidelines for Americans recommend consuming three cups of milk or milk products every day for adults and children older than years Two cups is recommended for children – years old, and ½ cups is recommended for those – years old Most Americans consume milk in 2% or whole form It is important to choose low-fat or fatfree milk products instead because they are lower in saturated fat, cholesterol and calories than full-fat options If you currently drink whole or 2% milk, gradually make the switch to lowerfat options For example, switch from whole milk to 2%, then to 1% and eventually skim milk Making the switch is good for your heart Turn milk into a refreshing breakfast or snack by trying the Blueberry Smoothie recipe Fun Fact: Wisconsin produces more milk than any other state Wisconsin dairy farmers produce 1.8 billion pounds of milk each month That is enough to fill 326 Olympic-sized swimming pools Vegetable Pasta Salad Ingredients: cups cooked whole grain rotini pasta*, cooled tbsp olive oil tomato*, diced red pepper, diced green pepper*, diced yellow pepper, diced cup carrots*, diced cup cucumber*, diced ½ onion*, chopped cup cauliflower*, chopped cup low-fat mozzarella cheese, shredded or cubed ¼ cup light Italian dressing (low-fat and low-sodium) Toss pasta in olive oil Combine pasta, vegetables and cheese in a large bowl Add dressing and mix well Refrigerate for at least hour May need to add more dressing if salad looks dry Makes servings *FDPIR USDA Foods Fond du Lac Reservation Nutrients per Serving Calories: 138 Total Fat: g Saturated Fat: g Trans Fat: g Carbohydrates: 24 g Dietary Fiber: g Protein: g Sodium: 182 mg Cholesterol: mg Whole Grain Cooking Time Whole Grain Cooking Time Enriched Grain Cooking TimeTime Enriched Grain Cooking Whole Grain Pasta: 10-12 minutes Use quart water per cup uncooked pasta Pasta: 6-8 minutes Use quart water per cup uncooked pasta Brown Rice: 40 minutes Use cups water per cup uncooked rice White Rice: 20 minutes Use cups water per cup uncooked rice Wild Rice: 50-60 minutes Use cups water per cup uncooked rice S M JULY S M T W T F S 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 T SEPTEMBER S M T W T F S 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 Mash-KaWisen Pow Wow W Menominee Nation Pow Wow Bad River, Fond du Lac, Red Cliff Produce T Oneida Farmers Market & Truck Delivery F Mash-KaWisen Pow Wow Menominee Nation Pow Wow S Mash-KaWisen Pow Wow Menominee Nation Pow Wow Full Moon White Earth Produce Oneida Farmers Market & Truck Delivery 10 Red Cliff, White Earth Home Visits Grand Portage Pow Wow 11 Grand Portage Pow Wow Last Quarter Grand Portage Pow Wow Bad River Pow Wow 12 13 Bad River, Fond du Lac (subject to change), Red Cliff, White Earth Truck Delivery 19 20 14 Bad River, Fond du Lac, LIttle River, Red Cliff Produce White Earth Produce 15 16 Oneida Farmers Market Menominee Truck Delivery 17 Red Cliff, White Earth Home Visits Oneida Closed for Inventory 27 18 Menominee Diabetic Relay Bad River Pow Wow New Moon 21 Bad River, Fond du Lac, Red Cliff Produce White Earth Produce 22 23 Oneida Farmers Market & Truck Delivery Oneida, Grand Portage Closed for Inventory 24 Red Cliff, White Earth Home Visits First Quarter 26 Bad River Pow Wow 28 Bad River, Fond du Lac, Red Cliff Produce Oneida Closed for Inventory White Earth Produce Oneida Closed for Inventory 29 AUGUST 30 Oneida Farmers Market & Closed for Inventory Fond du Lac Closed for Inventory (½ day) 31 Red Cliff Home Visits White Earth Truck Delivery Bad River, Fond du Lac, Red Cliff Produce Bad River, Little River, Oneida, Red Cliff, White Earth Closed for Inventory Menominee Family Fun Day 25 Cooking Whole Grains Cooking with whole grains may be a new experience for some people Sometimes whole grains take a little longer to cook For example, wild rice typically takes 40 minutes to cook compared to 20 minutes for white rice Unlike white rice, wild rice contains the outer shell of the grain kernel It takes longer for the water and heat to penetrate the outer shell This outer shell, or the bran, contains fiber, B-vitamins, minerals, antioxidants and phytochemicals It is important to plan head and allow for the extra time needed Transitioning to the taste of whole grains may be an adjustment too Some whole grains have a nutty flavor, which is different from refined grains Whole wheat flour can be used to prepare a variety of popular foods, including breads, muffins, and cookies When using whole wheat flour for baking, gradually replace white flour with whole wheat flour For example, when making bread, replace 1/4th of the amount of white flour with whole wheat flour The next time, replace half of the amount with whole wheat flour A general rule is one cup of enriched, bleached white flour equals 7/8 cup of whole wheat flour Additional water may be required when baking with whole wheat flour Whole grains have been shown to reduce heart disease and possibly diabetes Consuming them has also been associated with lower body weight Peach Crisp Ingredients: – medium size fresh peaches* (peeled, cored and sliced) 23 cup brown sugar, packed ½ cup whole wheat flour* ẵ cup oats* tsp cinnamon ẳ cup vegetable oil*, add more if mixture is dry Place sliced peaches in sprayed 8” or 9” glass pan or baking dish Blend remaining ingredients until mixture is crumbly Spread mixture over peaches Bake at 350° for 30-35 minutes, or until peaches are tender and topping is golden brown Serve warm or cold Note: Can substitute frozen or canned peaches for fresh peaches For frozen peaches, thaw and drain cups sliced peaches For canned peaches, use 3-15 ounce cans Drain peaches Oneida Nation of Wisconsin Try these methods to make desserts healthier: Makes servings *FDPIR USDA Foods • When baking, replace half of the butter, margarine or oil with pureed or mashed fruit For example, if a recipe calls for one cup oil, use ½ cup oil and ½ cup of fruit, such as: o Banana: Best for chocolate cake, spice cake, muffins, quick breads o Applesauce: Best for spice cake, cookies o Prunes: Best for chocolate dishes, spice cakes, muffins, brownies, cookies o Pears or apricots: Best for coffee cake, quick breads o Peaches: Best for spice cake, muffins o Sweet potatoes: Best for muffins, quick breads, gingerbread, fruit cakes • Reduce the amount of sugar and use spices, extracts and citrus zest • Use chopped fruit as a topping in place of frosting, jams or jellies • Use oil in place of butter, margarine or lard when possible S M AUGUST S M T W T 12 13 14 15 16 19 20 21 22 23 26 27 28 29 30 F 10 17 24 31 T S 11 18 25 S 14 21 28 Labor Day M 15 22 29 W OCTOBER T W T 10 11 16 17 18 23 24 25 30 31 Bad River, Fond du Lac, Red Cliff Produce F 12 19 26 T F Nutrients per Serving: Calories: 213 Total Fat: g Saturated Fat: g Trans Fat: g Carbohydrates: 37 g Dietary Fiber: g Protein: g Sodium: mg Cholesterol: mg S S 13 20 27 White Earth Produce Oneida Farmers Market Red Cliff, White Earth Home Visits Last Quarter 10 Bad River, Fond du Lac (subject to change), Red Cliff, White Earth Truck Delivery 16 17 11 Bad River, Fond du Lac, LIttle River, Red Cliff Produce 18 Bad River, Fond du Lac, Red Cliff Produce White Earth Produce White Earth Produce 12 19 13 Oneida Farmers Market & Truck Delivery 20 Oneida Farmers Market Menominee Truck Delivery Red Cliff, White Earth Home Visits Red Cliff, White Earth Home Visits 14 21 New Moon 1st Day of Fall 22 First Quarter 23 30 Oneida Closed for Inventory 24 25 Bad River, Fond du Lac, Red Cliff Produce Oneida Closed for Inventory White Earth Produce Oneida Closed for Inventory 26 27 Oneida Farmers Market & Truck Delivery Oneida, Fond du Lac (½ day), Grand Portage Closed for Inventory 28 Red Cliff Home Visits White Earth Truck Delivery Bad River, Little River, Oneida, Red Cliff, White Earth Closed for Inventory SEPTEMBER Full Moon 15 Oneida Apple Fest 29 Liven Up Dessert with Fruit Following a healthy eating pattern does not mean leaving out the occasional treat Desserts are a traditional part of celebrations and holidays However, desserts don’t have to be traditionally high in calories, fat and added sugar The Dietary Guidelines for Americans recommend decreasing the intake of foods containing saturated and trans fat, cholesterol, added sugars and sodium Consuming too many of these foods can healthier choices from your eating pattern Using fruit in baking will not only reduce the amount of saturated fat, trans fat, cholesterol, and added sugar, but will also add vitamins, minerals and fiber These substitutions will help make healthier dessert choices for those special occasions Trail Mix Ingredients: cups oat cereal* cups rice crisp cereal* cups corn cereal* ½ cup raisins* ½ cup peanuts* Toss all ingredients together Makes 21 servings *FDPIR USDA Foods Nutrients per Serving: Calories: 95 Total Fat: g Saturated Fat: g Trans Fat: g Carbohydrates: 14 g Dietary Fiber: g Protein: g Sodium: 69 mg Cholesterol: mg Little Traverse Bay of Odawa Indians Snack Ideas: • Make a trail mix with raisins and cereal • Dehydrate apples, bananas, pears or berries and make a dried fruit mix • Peel and cut oranges ahead of time so they are ready when you need a snack • Top whole wheat bread with peanut butter and banana slices • Add grapes or diced peaches to cottage cheese • Make fruit kabobs: stack blueberries, strawberries and grapes on toothpicks S M Columbus Day Bad River, Fond du Lac (subject to change), Grand Portage, Red Cliff, White Earth Truck Delivery T Bad River, Fond du Lac, Red Cliff Produce Bad River, Fond du Lac, LIttle River, Red Cliff Produce W White Earth Produce White Earth Produce 10 T Oneida Farmers Market F Red Cliff, White Earth Home Visits S 11 Red Cliff, White Earth Home Visits 12 13 18 Red Cliff, White Earth Home Visits 19 20 26 27 Oneida Farmers Market Oneida Truck Delivery Last Quarter 14 15 Bad River, Fond du Lac, Red Cliff Produce 16 White Earth Produce 17 22 Bad River, Fond du Lac, Red Cliff Produce 23 White Earth Produce 24 Oneida 25 Truck Delivery Menominee Truck Delivery New Moon 21 Oneida, Grand Portage closed for Inventory Red Cliff Home Visits White Earth Truck Delivery Little River, Oneida Closed for Inventory First Quarter 28 Oneida Closed for Inventory 29 30 Bad River, Fond du Lac, Red Cliff Produce Oneida Closed for Inventory White Earth Produce 31 SEPTEMBER S M T W T F S Bad River, Fond du Lac (½ day) Oneida, Red Cliff, White Earth Closed 10 11 12 13 14 15 16 17 18 19 20 21 22 for Inventory 23 24 25 26 27 28 29 30 Halloween OCTOBER Full Moon NOVEMBER S M T W T F 11 12 13 14 15 16 18 19 20 21 22 23 25 26 27 28 29 30 S 10 17 24 Snack Smart with Dried Fruit Most people have busy lives with little time to prepare healthy food There may be times when you are on the go and you find yourself hungry Hunger can lead to low blood glucose, and leave you feeling tired and irritable Snacking on nutritious foods, like fruit, will help to keep blood glucose levels stable Dried fruits without added sugar make great snacks They are portable, and are great sources of potassium and fiber Potassium can help maintain a heathy blood pressure, while fiber can help you stay full longer Choose dried fruit without added sugar in the recommended portions One serving of dried fruit is ¼ of a cup You can also make your own dried fruit Many fruits like apples, pears, peaches, nectarines, the peel from citrus fruits, and vegetables can be dehydrated For more information on how to dehydrate your own fruit and vegetables, visit http://www.uga.edu/ nchfp/publications/uga/uga_dry_fruit pdf Crust-less Pumpkin Pie Ingredients: ¾ cup Splenda tbsp dry egg mix* tsp cinnamon ¼ tsp ginger ¼ tsp cloves 18 tsp nutmeg 1-15 ounce can pumpkin* 1-12 ounce can evaporated milk* ½ cup water 13 cup graham cracker crumbs Pre-heat oven to 350° Grease a inch pie plate Mix together Splenda, dry egg mix and spices Add pumpkin, mix well Add water and milk, mix well Sprinkle graham cracker crumbs evenly over bottom of pie plate Pour pumpkin mixture over crumbs Bake 75 to 90 minutes or until knife inserted in center comes out clean Red Cliff Band of Lake Superior Chippewa Indians How to get enough orange and red vegetables: • Try baked sweet potato wedges instead of traditional French fries • Shred carrots into meatloaf, casseroles, quick breads and muffins • Chop and roast butternut squash, season with cinnamon • Stuff and bake red and green bell peppers for a colorful combination • Prepare a hearty dinner in a pumpkin • Create a fresh salsa with tomatoes, add to burgers, tacos or sandwiches S S 14 21 28 M 15 22 29 M OCTOBER T W T 10 11 16 17 18 23 24 25 30 31 F 12 19 26 T W DECEMBER S M T W T F 10 11 12 13 14 16 17 18 19 20 21 23 2431 25 26 27 28 30 S 13 20 27 Bad River, Fond du Lac, Red Cliff Produce T S 15 22 29 Oneida Truck Delivery 14 Menominee Truck Delivery 21 Thanksgiving Day White Earth Produce F Red Cliff, White Earth Home Visits S Makes servings *FDPIR USDA Foods Nutrients per Serving: Calories: 96 Total Fat: g Saturated Fat: g Trans Fat: g Carbohydrates: 15 g Dietary Fiber: g Protein: g Sodium: 95 mg Cholesterol: 48 mg 10 16 17 23 24 Red Cliff, White Earth Home Visits Last Quarter 11 12 Lac (subject to change), Red Cliff, White Earth Truck Delivery 18 13 Bad River, Lac Courte Oreilles Fond du Lac, LIttle River, Veterans Day Pow Wow Red Cliff Produce Bad River, Fond du Veterans Day 19 White Earth Produce 15 Red Cliff, White Earth Home Visits New Moon 20 Bad River, Fond du Lac, Red Cliff Produce White Earth Produce 22 Red Cliff Home Visits White Earth Truck Delivery First Quarter 25 26 Oneida Truck Delivery Oneida Closed for inventory 27 Bad River, Fond du Lac, Red Cliff Produce Oneida Closed for Inventory White Earth Produce Oneida Closed for Inventory 28 29 Red Cliff Home Visits Fond du Lac (½ day), Oneida, Grand Portage Closed for Inventory Bad River, Little River, Oneida, Red Cliff, White Earth Closed for Inventory NOVEMBER Full Moon 30 Oneida Truck Delivery Power Packed Red and Orange Vegetables Vegetables are a nutritious and versatile food group They can be prepared as part of an entrée, side, snack, dessert or beverage Keep in mind the variety of colors and types of vegetables when planning your meals One of the recommended vegetable food groups is the red and orange group These include carrots, sweet potatoes, pumpkin, tomatoes, red bell peppers, and butternut and acorn squash They contribute vitamin A, folate and potassium to the diet Vitamin A is essential for healthy skin and vision, and can help prevent infections It can also help prevent heart disease and some cancers Folate helps the body form red blood cells Without healthy red blood cells, you might feel tired and weak The Dietary Guidelines for Americans recommend eating ½ to cups of orange and red vegetables per week In general, one cup of vegetables is medium carrots, large whole tomato or baked sweet potato Fun Fact: During World War II, there was a shortage of wheat flour, so sweet potato flour was added to baked goods to stretch out the wheat flour supply Guacamole with Baked Tortilla Chips Ingredients: ripe avocados* tbsp lemon juice dashes of hot sauce (optional) ½ cup onion*, finely chopped large clove garlic, minced tsp salt tsp black pepper medium tomato*, seeded and diced Cut avocado in half Remove pit and scoop the flesh out of shells into a large bowl Immediately add lemon juice, hot sauce, onion, garlic, salt and pepper Using a sharp knife, slice through the avocados until ingredients are mixed well Stir in tomato Makes servings *FDPIR USDA Foods Nutrients per Serving: Calories: 170; Total Fat: 15 g; Saturated Fat: g; Trans Fat: g; Carbohydrates: 11 g; Dietary Fiber: g; Protein: g; Sodium: 299 mg; Cholesterol: mg Baked Tortilla Chips Ingredients: 12 - inch whole wheat tortillas tbsp vegetable oil* ½ tsp salt tsp garlic powder Preheat oven to 350° Brush both sides of tortillas with oil Stack the tortillas and cut pile into sixths to make triangles Spread the triangles out in a single layer on two large baking sheets Sprinkle with salt and garlic Bake for 10 minutes or until golden brown and crisp, rotating the sheet once at minutes Healthy Appetizers for the Holidays More tips on how to have a healthy holiday: Makes 12 servings *FDPIR USDA Foods • Have a light snack before going to a celebration to take the edge off hunger • Eat smaller portion sizes and give yourself time to feel satisfied Nutrients per Serving: Calories: 69; Total Fat: g; Saturated Fat: g; Trans Fat: g; Carbohydrates: 12 g; Dietary Fiber: g; Protein: gm; Sodium: 100 mg; Cholesterol: mg • Fill half of your plate with fruits and vegetables, then add other foods • Before going up for seconds, wait ten minutes to see if you are hungry S M NOVEMBER S M T W T F 11 12 13 14 15 16 18 19 20 21 22 23 25 26 27 28 29 30 T S 10 17 24 S M 13 14 20 21 27 28 W JANUARY T W T 10 15 16 17 22 23 24 29 30 31 Bad River, Fond du Lac, Red Cliff Produce F 11 18 25 T F S S 12 19 26 White Earth Produce Red Cliff, White Earth Home Visits Last Quarter 16 10 Bad River, Fond du Lac (subject to change), Red Cliff, White Earth Truck Delivery 11 Bad River, Fond du Lac, LIttle River, Red Cliff Produce White Earth Produce 12 13 Oneida Truck Delivery Red Cliff, White Earth Home Visits 14 15 1st Day of Winter 21 22 28 29 New Moon 17 18 Bad River, Fond du Lac, Red Cliff Produce White Earth Produce 19 20 Menominee Truck Delivery Red Cliff, White Earth Home Visits First Quarter 23 30 24 31 Bad River, Fond du Lac (½ day) Oneida, Red Cliff, White Earth Closed for Inventory Christmas Day 25 Bad River, Fond du Lac, Red Cliff Produce Oneida Closed for Inventory White Earth Produce Oneida Closed for Inventory 26 27 Oneida Truck Delivery Oneida, Grand Portage Closed for Inventory DECEMBER Red Cliff Home Visits White Earth Truck Delivery Little River, Oneida Closed for Inventory Weight Maintenance The holidays are a time to enjoy foods with our family and friends During this time of year, it can be easy to forget healthy eating habits It is important to remember moderation when enjoying celebratory foods Overindulging on these special foods can replace eating more nutritious foods, and possibly lead to weight gain If you are attending a celebration or party, offer to bring a healthy appetizer to ensure at least one nutritious option will be available If you are hosting a party, provide appetizers and side dishes that contain a variety of vegetables For example, make a black bean or white bean dip instead of a cheese dip Use low-fat or fat-free versions of dairy ingredients, such as sour cream or milk, whenever possible Experiment with whole grain foods to add fiber to your appetizers Try a pasta salad with whole grain rotini or prepare bean burritos with whole wheat tortillas Use whole wheat flour to make garlic bread sticks and cut into bite-sized pieces Giving your family and friends the nutrition they need is a wonderful holiday gift Full Moon Fun Fact: During the holiday season, 21 million pounds of cranberries and cranberry sauce is eaten by Americans (At left) Tribal dignitaries attend launch of Let’s Move! in Indian Country at the Menominee Indian Tribe on May 27, 2011 Let’s Move! in Indian Country Let’s Move! in Indian Country (LMIC) is an effort designed to support and advance the work that tribal leaders and community members are already doing to improve the health of American Indian and Alaska Native children As a part of First Lady Michelle Obama’s Let’s Move! initiative, LMIC brings together federal agencies, communities, nonprofits, corporate partners, and tribes to end the epidemic of childhood obesity in Indian Country within a generation The launch was held at the Menominee Nation in Keshena, Wisconsin Tribes can sign up to become part of the LMIC initiative by visiting the website Resources are available to help families incorporate healthy habits like consuming nutrient-rich fruits, vegetables, whole grains, low-fat and skim dairy products and a variety of protein foods For example, the LMIC Toolkit outlines key steps communities can adopt to reduce childhood obesity • Create a healthy start on life for children • Create healthier learning communities • Ensure families’ access to healthy, affordable, traditional food • Increase opportunities for physical activity Let’s Move! in Indian Country website: http://www.doi.gov/letsmove/indiancountry/takeaction/index.cfm Let’s Move! in Indian Country Toolkit and Resource Guide: http://www.letsmove/gov/sites/letsmove.gov/files/LMIC_Toolkit.pdf ... obesity • Create a healthy start on life for children • Create healthier learning communities • Ensure families’ access to healthy, affordable, traditional food • Increase opportunities for physical... Best for chocolate dishes, spice cakes, muffins, brownies, cookies o Pears or apricots: Best for coffee cake, quick breads o Peaches: Best for spice cake, muffins o Sweet potatoes: Best for muffins,... Portage Closed for Inventory 23 24 30 31 New Moon White Earth Produce Oneida Closed for Inventory MARCH 28 Oneida Closed for Inventory Fond du Lac Closed for Inventory (½ day) Go Nuts about Healthy