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Nutrition |
Wellness in Foods
Proper food choices and food preparation for a health and healing lifestyle. Nutrition service plays an important part to the HIWP by coordinating wellness activities, one on one consultation, group prevention education, prenatal nutrition, and many more.
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Farmers markets are great way to help you make healthful eating choices. Learn about buying delicious, fresh, nutritious, & locally grown foods.
Wellness matters.
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It takes a special group of individuals to run a program that helps educate, utilize the knowledge of eating choices. These is not a diet program but an eating program that involves eating foods with high nutritional values. Nutrition also focuses on how diseases, conditions, and problems can be prevented or reduced with a healthy diet. We believe that when eating the right combinations of nutrition packed foods can reduced your weight, make you feeling healthy, and prevent or lower disease risk. Give us a try for your nutrition needs.
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Supervisory Dietitian
•Provides one-on-one Nutrition consultations. •Provides group nutrition education. •Supervises: 2 Diabetes Nutrition Techs 4 Concession Staff •Co-Team Leader: Pediatric Obesity Wellness task force Diabetes Nutrition Tech’s •Provide one-on-one and group Nutrition consultations. •Nutrition Appointment Scheduling •Food demonstrations •Coordinate Wellness Activities Diabetes Bingo Eat Play Grow Fitness Fun in the Sun Hozhoogo Iina Kids Camp Healthy Living Bingo Mom’s in Motion instruction |
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Celebrating National Nutrition Month
March is National Nutrition Month (NNM)
It is an annual campaign created by the Academy of Nutrition and Dietetics hosted in the month of March. In celebration of this campaign NNM is encouraging healthy eating with sustainability in mind as a tasty way to nourish ourselves during every phase of life and protect the environment. The 2023 theme is “Fuel for the Future”. A Registered Dietitian Nutritionist can help you create healthy habits that are sustainable and celebrate your unique needs. The 2020-2025 Dietary Guidelines for Americans is currently available to download from the dietaryguidelines.gov website to help broaden your knowledge in nutrition and support your cue to action meal planning.
The WIHCC Nutrition Team will be providing multiple fun activities throughout the month of March. This week’s you may complete the attached Crossword Puzzle activity and submit via SurveyMonkey and try out the attached recipe if interested. Please view the attached flier for more details. We look forward to your participation and know that we are here to support your commitment to making informed food choices, developing healthy eating habits, and implement physical activity.
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Nutrition Month Worksheets | Virtual Every week in March
• Complete all 5 Weekly Activity Sheets and an incentive. - Week 1: Crossword Puzzle - Week 2: Fact or Fiction Quiz - Week 3: Nutrition Sudoku - Week 4: World Scramble - Week 5: Word Search • Hard copies of the worksheets are available at the Hozhoogo Iina Wellness Center (HIWC) OR nd them on our Facebook page. • Submit your finished activity sheets by March 31st in person at the HIWC OR through this link at Surveymonkey OR scan the QR code below. • Incentives will be given at the end of the month, must come into the HIWC to claim incentives.
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Week One National Nutrition Month Messages
Week 1: Eat with the environment in mind. • Enjoy more plant-based meals and snacks. • Purchase foods with minimal packaging. • Buy foods in season and shop locally when possible. • Start a container or backyard garden to grow food at home. Activities and flyers:
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Chilled Blueberry Soup
This refreshing and beautiful quick, summer soup features a blend of blueberries, apple juice, and low-fat yogurt, and is garnished with fresh mint leaves. Recipe retrieved from the myplate.gov website- includes Nutrition Facts and food groups. Makes: 4 Servings Total Cost: >$9 Preparation Time: 10 minutes Ingredients: 2 cups fresh blueberries (2 6-oz containers) 1 cup 100% apple juice 1 ½ cups plain low-fat yogurt 1 teaspoon cinnamon Fresh mint leaves for garnish Directions: Rinse blueberries and set aside a few for garnishing. Blend all ingredients in food processor or blender. Serve immediately. Garnish with mint leaves and blueberries, if desired. |
Chilled Blueberry Soup video
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Greek Yogurt vs Traditional Yogurt?
Greek yogurt is strained. This process makes it thicker, creamier and smoother than traditional yogurt. It also has double the protein of traditional yogurt, but reduced calcium. In both traditional and Greek yogurts, bacteria cultures help break down lactose, so yogurt is sometimes an easier dairy food to digest for those who are lactose intolerant. Greek yogurt has less lactose than traditional yogurt, so lactose-sensitive individuals may tolerate it even better than traditional yogurt.
Recipe Health Benefits
Blueberries:
Packed with Antioxidants
Dietary Fiber
Vitamin C
Support Your Health With Nutrition:
Good nutrition is essential to a strong immune system, which may offer protection from seasonal illness and other health problems. No one food or supplement can prevent illness but you may help support your immune system by including these nutrients in your overall eating plan on a regular basis.
Protein, Vitamin A, Vitamin C, Vitamin E, Zinc, Vitamin B6, Vitamin B12, Copper, Folate, Selenium and Iron.
How much fruits do you need daily?
The amount of fruit per day children need depends on their age, size and activity level. According to MyPlate:
Young kids (2 to 3 years) need 1 cup per day of fruit.
Older children (4 to 13 years) need up to 1½ cups per day.
Most teenagers also need 1½ cups per day. Adolescent boys may need more — usually about 2 cups of fruit per day.
Based on a 2,000 Calorie Plan- Daily Fruit Group target amount is 2 cups. Example: 1 cup count as 1 large banana or half a cup of raisins.
When Shopping
Look for containers at the store or farmers market without stains, moisture or mold. Berries should be firm, plump and dry. Strawberries don't ripen after harvest, so choose ones that are shiny and firm with bright red color. Choose blueberries that are firm, plump and dusty blue in color. Blackberries should be shiny but not leaking. Raspberries come in a variety of colors; make sure the ones you buy have the right color. For more fun, take your kids berry picking or grow berries at home. When buying frozen berries, shake the bag first. A big lump is a sign of defrost.
How to Store
When you get your bounty home, check for damaged berries and dispose of them immediately, before they spoil the rest. Strawberries, blueberries and raspberries last longer if stored at higher humidity with lower air circulation in the coldest place in your fridge. Produce drawers are ideal. If not available, a sealed container will do the job. Keep blackberries uncovered. While berries can last up to one week in your fridge, eat them within three days for best nutrition.
Greek yogurt is strained. This process makes it thicker, creamier and smoother than traditional yogurt. It also has double the protein of traditional yogurt, but reduced calcium. In both traditional and Greek yogurts, bacteria cultures help break down lactose, so yogurt is sometimes an easier dairy food to digest for those who are lactose intolerant. Greek yogurt has less lactose than traditional yogurt, so lactose-sensitive individuals may tolerate it even better than traditional yogurt.
Recipe Health Benefits
Blueberries:
Packed with Antioxidants
Dietary Fiber
Vitamin C
Support Your Health With Nutrition:
Good nutrition is essential to a strong immune system, which may offer protection from seasonal illness and other health problems. No one food or supplement can prevent illness but you may help support your immune system by including these nutrients in your overall eating plan on a regular basis.
Protein, Vitamin A, Vitamin C, Vitamin E, Zinc, Vitamin B6, Vitamin B12, Copper, Folate, Selenium and Iron.
How much fruits do you need daily?
The amount of fruit per day children need depends on their age, size and activity level. According to MyPlate:
Young kids (2 to 3 years) need 1 cup per day of fruit.
Older children (4 to 13 years) need up to 1½ cups per day.
Most teenagers also need 1½ cups per day. Adolescent boys may need more — usually about 2 cups of fruit per day.
Based on a 2,000 Calorie Plan- Daily Fruit Group target amount is 2 cups. Example: 1 cup count as 1 large banana or half a cup of raisins.
When Shopping
Look for containers at the store or farmers market without stains, moisture or mold. Berries should be firm, plump and dry. Strawberries don't ripen after harvest, so choose ones that are shiny and firm with bright red color. Choose blueberries that are firm, plump and dusty blue in color. Blackberries should be shiny but not leaking. Raspberries come in a variety of colors; make sure the ones you buy have the right color. For more fun, take your kids berry picking or grow berries at home. When buying frozen berries, shake the bag first. A big lump is a sign of defrost.
How to Store
When you get your bounty home, check for damaged berries and dispose of them immediately, before they spoil the rest. Strawberries, blueberries and raspberries last longer if stored at higher humidity with lower air circulation in the coldest place in your fridge. Produce drawers are ideal. If not available, a sealed container will do the job. Keep blackberries uncovered. While berries can last up to one week in your fridge, eat them within three days for best nutrition.
