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Strengthening the next 7 generations starting with nutrition

According to the Oneida Community Health Study, 2012:

  • 54% of adult Oneidas are obese, two times the average for the state of Wisconsin, which is 27%.
  • In Oneida, there is a high rate of diabetes at 21%, the state of Wisconsin is at 9%.
  • Our youth are becoming increasingly overweight at younger ages.

Body Mass Index (BMI)

Dietary Recommendations

  1. Follow a healthy eating pattern across the lifespan. All food and beverage choices matter. Choose a healthy eating pattern at an appropriate calorie level to help achieve and maintain a healthy body weight, support nutrient adequacy, and reduce the risk of chronic disease.
  2. Focus on variety, nutrient density, and amount. To meet nutrient needs within calorie limits, choose a variety of nutrient-dense foods across and withi all food groups in recommended amounts.
  3. Limit calories from added sugars and saturated fats and reduce sodium intake. Consume an eating pattern low in added sugars, saturated fats, and sodium. Cut back on foods and beverages higher in these components to amounts that fit within healthy eating patterns.
  4. Shift to healthier food and beverage choices. Choose nutrient-dense foods and beverages across and within all food groups in place of less healthy choices. Consider cultural and personal preferences to make these shifts easier to accomplish and maintain.
  5. Support healthy eating patterns for all. Everyone has a role in helping to create and support healthy eating patterns in multiple settings nationwide, from home to school to work to communities.

Download the Guidelines

Healthy Recipes


The following links are great resources for healthy recipes:

Cooking Light

Iroquois White Corn

Food Network – Healthy Eating

Eating Well

Taste of Home



Eat This, Not That


Ingredient Substitutions                                                                                            

Restaurant Tips                                                                                                

Recipe Modifications                                                                                                

Supermarket Survival Guide                                                                                                

From the Garden

Ever wonder when the best time to purchase your fruits and vegetables?  Check out the fruits and vegetables by the season with the Produce Guide.

Click the common fruits and vegetables to learn about selection, storage, and nutrition information.

Apple Apricots Avocado Banana  Blackberries Blueberries Cantaloupe Cherries
 Clementine Cranberries  Grapefruit  Grapes Honeydew Melon   Kiwi Lemon Lime 
 Mango  Nectorine  Orange Papaya  Peach   Pear  Pineapple Plum 
Pomegranate   Raspberries  Strawberries  Watermelon        
 Acorn Squash  Artichoke  Arugula Asparagus  Beets  Bell Peppers  Bok Choy  Broccoli
 Brussel Sprouts  Butternut Squash  Carrots  Cauliflower  Celery  Collard Greens Corn (Sweet)  Corn (White) 
 Cucumber  Eggplant  Garlic Green Beans   Jicama  Kale  Kohlrabi Mushrooms 
Okra  Onion  Peas   Potato Pumpkin  Rhubarb  Romaine   Rutabaga
 Spinach Sweet Potato  Tomato  Yam  Zucchini      

For more information about fruits and vegetables, check out

Diet Myths


Staying Away from Fad Diets

bowl of lettuce and measuring tape - Staying Away from Fad DietsWith all the focus on weight in our society, it isn’t surprising that millions of people fall prey to fad diets and bogus weight-loss products. Conflicting claims, testimonials and hype by so-called “experts” can confuse even the most informed consumers. The bottom line is simple: If a diet or product sounds too good to be true, it probably is.

There are no foods or pills that magically burn fat. No super foods will alter your genetic code. No products will miraculously melt fat while you watch TV or sleep. Some            
ingredients in supplements and herbal products can be dangerous and even deadly for some people.

Steer clear of any diet plans, pills and products that make the following claims:

Rapid Weight Loss

Slow, steady weight loss is more likely to last than dramatic weight changes. Healthy plans aim for a loss of no more than 1 to 2 pounds per week. If you lose weight quickly, you’ll lose muscle, bone and water. You also will be more likely to regain the pounds quickly.

Quantities and Limitations

Ditch diets that allow unlimited quantities of any food, such as grapefruit and cabbage soup. It’s boring to eat the same thing over and over and hard to stick with monotonous plans. Avoid any diet that eliminates or severely restricts entire food groups, such as carbohydrates. Even if you take a multivitamin, you’ll still miss some critical nutrients.

Specific Food Combinations

There is no evidence that combining certain foods or eating foods at specific times of day will help with weight loss. Eating the “wrong” combinations of food doesn’t cause them to turn to fat immediately or to produce toxins in your intestines, as some plans claim.

Rigid Menus

Life is already complicated enough. Limiting food choices or following rigid meal plans can be an overwhelming, distasteful task. With any new diet, always ask yourself: “Can I eat this way for the rest of my life?” If the answer is no, the plan is not for you.

No Need to Exercise

Regular physical activity is essential for good health and healthy weight management. The key to success is to find physical activities that you enjoy and then aim for 30 to 60 minutes of activity on most days of the week.

If you want to maintain a healthy weight, build muscle and lose fat, the best path is a lifelong combination of eating smarter and moving more. For a personalized plan tailored to your lifestyle and food preferences, consult a registered dietitian nutritionist with expertise in weight management. An RDN can help you find a realistic, flexible eating style that helps you feel and be your best.

Reviewed by Taylor Wolfram, MS, RDN, LDN
Photo: Zakharova_Natalia/iStock/Thinkstock

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