Toll-Free Numbers for Nutrition & Health Information pot

Aerobics & Fitness Associaon of America 1-800-445-5950
American Associaon of Rered Persons 1-888-687-2277
American Cancer Society 1-800-227-2345
American Diabetes Associaon 1-800-232-3472
American Dietec Associaon’s Nutrion Informaon Line 1-800-366-1655
American Heart Associaon 1-800-242-872
American Red Cross 1-800-RED-CROSS or 1-800-733-2767
Arthris Foundaon 1-800-283-7800
Cancer Informaon Service 1-800-422-6237
FDA Center for Food Safety & Applied Nutrion 1-888-723-3366
Naonal Dairy Council 1-800-426-8271
Naonal Health Informaon Center 1-800-336-4797
Naonal Heart, Lung, & Blood Instute 1-800-575-9355
Osteoporosis & Related Bone Disease Naonal Resource Ctr. 1-800-624-2663
Poison Control Center 1-800-222-1222
USDA Meat & Poultry Hotline 1-800-535-4555
Police:
Fire:
Doctor:
Food Distribution Program:
Other:
Toll-Free Numbers for
Nutrition & Health Information
Important Phone Numbers
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 le a complaint of discrimination, write USDA, Director,
Ofce 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 nd 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.

Good sources of ber include:
• Oats: 4 g ber per 1 cup cooked oats
• Brown and wild rice: 3 g ber per 1 cup cooked rice
• Whole wheat bread: 2 g ber per 1 slice bread
• Whole grain rotini: 4 g ber per 1 cup cooked pasta
• Whole grain cereals: look for cereals with 3 - 5 g ber per serving
• Foods made with whole wheat our: look for 2.5 g ber or more per serving
Loaded Oatmeal
Ingredients:
1 cup water
½ cup dry oatmeal*
1 tbsp raisins*
½ tsp cinnamon
1 apple*, diced
1 tbsp unsalted peanuts*
1. Bring water to a boil.
2. Add oatmeal. Cook for 1 minute.
3. Let rest.
4. Add raisins, cinnamon, apples
and peanuts.
Note: Can add other fruit, such as dried
plums* or apricots*.
Makes 1 serving
*FDPIR USDA Foods

Nutrients per Serving
Calories: 318
Total Fat: 9 g
Saturated Fat: 1 g
Trans Fat: 0 g
Carbohydrates: 61 g
Dietary Fiber: 9 g
Protein: 8 g
Sodium: 118 mg
Cholesterol: 0 mg
Sault St. Marie Tribe of Chippewa Indians
Whole grain foods naturally contain a
variety of nutrients that help keep us
healthy. Oftentimes, whole grains are
rened or milled to extend the shelf-life
of the end product. When a whole grain
is milled or rened, the outer layer of
the grain kernel is crushed and the bran
and germ are removed. Many benecial
components such as ber, iron and B
vitamins are lost during the process.
Some vitamins and minerals are added
back during the enrichment process, but
phytochemicals and ber 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 2
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 ber every day.
Children and older adults need slightly
less. Choosing whole grain foods can
help provide the ber needed for good
health. Remember to drink plenty of
water too.
January is National Fiber Focus Month.
Make it a goal to get ber every day
from whole grains, fruits and vegetables.
Start each day with whole grain foods
like the Loaded Oatmeal.
Whole Grains for a
Healthy Heart
JANUARY
1 2 3 4 5 6 7
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31
Last Quarter
New Moon
Full Moon
First Quarter
New Year’s Day

MLK, Jr. BD
First Quarter
FEBRUARY
S M T W T F S
1 2 3 4
5 6 7 8 9 10 11
12 13 14 15 16 17 18
19 20 21 22 23 24 25
26 27 28 29
DECEMBER
S M T W T F S
1 2 3
4 5 6 7 8 9 10
11 12 13 14 15 16 17
18 19 20 21 22 23 24
25 26 27 28 29 30 31
Oneida
Truck Delivery
Oneida
Truck Delivery
Oneida, Grand
Portage Closed
for Inventory
White Earth
Produce
Oneida
Closed for
Inventory
Red Cliff
Home Visits

White Earth Truck
Delivery
Little River, Oneida
Closed for
Inventory
Menominee
Truck Delivery
Bad River,
Fond du Lac
(subject to
change), Grand
Portage, Red
Cliff, White Earth
Truck Delivery
Red Cliff,
White Earth
Home Visits
Red Cliff,
White Earth
Home Visits
Red Cliff,
White Earth
Home Visits
Bad River,
Fond du Lac,
Red Cliff
Produce
Bad River,
Fond du Lac,
LIttle River,

Red Cliff
Produce
Bad River,
Fond du Lac,
Red Cliff
Produce
White Earth
Produce
White Earth
Produce
White Earth
Produce
Bad River,
Fond du Lac,
Red Cliff Produce
Bad River, Fond
du Lac (½ day)
Oneida, Red Cliff,
White Earth Closed
for Inventory
Bad River,
Fond du Lac,
Red Cliff
Produce
Oneida
Closed for
Inventory
S M T W T F S
Beef Vegetable Soup
Ingredients:

1 lb. lean ground beef*
½ tsp garlic powder
4 cups (or 32 oz) low sodium chicken broth
1 cup celery*, chopped small
¾ cup onion*, chopped small
1 cup carrots*, chopped small
1 – 15 oz can kidney beans*, drained and
rinsed
1 – 15 oz can whole kernel corn*, drained
and rinsed
2- 15 oz can diced tomatoes*
1 ½ bay leaf
tsp black pepper
½ cup water
1. Cook hamburger with garlic powder until
the hamburger is no longer pink. Drain
grease.
2. In a soup pot add hamburger and all re-
maining ingredients.
3. Bring to a boil.
4. Reduce heat to simmer, cover and cook for
1 ½ hours or until vegetables are tender.
Makes 8 servings
*FDPIR USDA Foods
Nutrients per Serving
Calories: 297
Total Fat: 11 g
Saturated Fat: 4 g
Trans Fat: 1 g
Carbohydrates: 29 g

Dietary Fiber: 6 g
Protein: 23 g
Sodium: 302 mg
Cholesterol: 50 mg
Cooking Tips for Beans and Peas:
• 1 cup dry beans = 3 cups cooked beans
• To soak beans: for every 1 cup dry beans, add 5 cups hot water. Heat to boiling and
let boil 2 to 3 minutes. Remove from heat, cover and let sit for at least 1 hour.
• Rinse canned beans before using to wash away sodium added during canning.
• 1 cup dry peas = 2 ½ cups cooked peas.
• For every 1 cup dry peas, add at least 2 ½ cups water during cooking.
Menominee Indian Tribe of Wisconsin
1
8
FEBRUARY
1 2 3 4
5 6 7 8 9 10 11
12 13 14 15 16 17 18
19 20 21 22 23 24 25
26 27 28 29
Pass the Beans
What are small, shapely and rich in
protein, ber, vitamins and minerals?
Dry beans and peas. They are excel-
lent plant proteins that fall into both
the vegetable and protein food groups.
The Dietary Guidelines for Americans
recommend eating 1 ½ to 2 cups of
cooked dry beans and peas a week.
Because of their great source of ber,

beans can help lower cholesterol and
decrease the risk for heart disease. They
can also help control diabetes and main-
tain 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 ber-lled 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.
Valentines
Day
Presidents
Day
Groundhog Day
MARCH
S M T W T F S

1 2 3
4 5 6 7 8 9 10
11 12 13 14 15 16 17
18 19 20 21 22 23 24
25 26 27 28 29 30 31
JANUARY
S M T W T F S
1 2 3 4 5 6 7
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31
Last Quarter
New Moon
Full Moon
Oneida
Truck Delivery
Oneida
Truck Delivery
Oneida, Grand
Portage Closed
for Inventory
White Earth
Produce
Red Cliff
Home Visits
White Earth Truck
Delivery
Little River, Oneida
Closed for

Inventory
Menominee
Truck Delivery
Bad River,
Fond du Lac
(subject to
change), Red
Cliff, White
Earth Truck
Delivery
Red Cliff,
White Earth
Home Visits
Red Cliff,
White Earth
Home Visits
Red Cliff,
White Earth
Home Visits
Bad River,
Fond du Lac,
Red Cliff
Produce
Bad River, Fond
du Lac, LIttle
River, Red Cliff
Produce
Bad River,
Fond du Lac,
Red Cliff

Produce
White Earth
Produce
White Earth
Produce
White Earth
Produce
Bad River,
Fond du Lac,
Red Cliff Pro-
duce
Oneida Closed
for Inventory
White Earth
Produce
Bad River, Fond
du Lac (½ day)
Oneida, Red Cliff,
White Earth Closed
for Inventory
Oneida
Closed for
Inventory
S M T W T F S
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 ve states of dry bean production in the United States.
Low-fat Peanut Butter
Cookies
Ingredients:

cup vegetable oil*
½ cup peanut butter*
½ cup brown sugar
½ cup granulated sugar
1 egg or egg mix* and water to
equal 1 egg
1 ¼ cup whole wheat our*
½ tsp baking powder
½ tsp baking soda
½ cup oats*
1. Mix oil, peanut butter, and sugars
until smooth.
2. Mix in rest of ingredients one at a
time.
3. Line a cookie sheet with parchment
paper. Roll dough into balls and
press at with fork.
4. Bake at 350° for 10-12 minutes.
Makes 2 ½ dozen cookies
*FDPIR USDA Foods
Nutrients per Cookie:
Calories: 95
Total Fat: 5 g
Saturated Fat: 1 g
Trans Fat: 0 g
Carbohydrates: 12g
Dietary Fiber: 1 g
Protein: 2 g
Sodium: 26 mg
Cholesterol: 7 mg

Fun ways to eat healthy fats:
• Add sunower seeds to salads.
• Add sliced almonds to a rice pilaf.
• Coat sh 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 sh each week. Three ounces of sh is the size of a deck of cards.
Red Cliff Band of Lake Superior Chippewa Indians
1
3
71 2 3
4 5 6 7 8 9 10
11 12 13 14 15 16 17
18 19 20 21 22 23 24
25 26 27 28 29 30 31
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, safower, soybean, and sunower.
It is important to eat a variety of nuts, sh and
plant based oils because they can protect
against heart disease.
Fun ways to eat healthy fats:
• Add sunower seeds to salads
• Add sliced almonds to a rice pilaf
• Coat sh 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 sh each week.
Three ounces of sh 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.
Last Quarter
New Moon
Full Moon
First Quarter
St Patrick’s
Day
APRIL
S M T W T F S
1 2 3 4 5 6 7
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28

29 30
FEBRUARY
S M T W T F S
1 2 3 4
5 6 7 8 9 10 11
12 13 14 15 16 17 18
19 20 21 22 23 24 25
26 27 28 29
First Quarter
White Earth
Produce
Oneida
Closed for
Inventory
Bad River,
Fond du Lac
(subject to
change), Red
Cliff, White
Earth Truck
Delivery
Red Cliff,
White Earth
Home Visits
Red Cliff,
White Earth
Home Visits
Red Cliff,
White Earth
Home Visits

Bad River,
Fond du Lac,
Red Cliff
Produce
Bad River,
Fond du Lac,
LIttle River,
Red Cliff
Produce
Bad River,
Fond du Lac,
Red Cliff
Produce
White Earth
Produce
White Earth
Produce
White Earth
Produce
Bad River,
Fond du Lac,
Red Cliff
Produce
Oneida Closed
for Inventory
Oneida
Closed for
Inventory
Oneida
Closed for

Inventory
Fond du Lac
Closed for Inven-
tory (½ day)
Oneida
Truck Delivery
Oneida
Truck Delivery
Oneida, Grand
Portage Closed
for Inventory
Menominee
Truck Delivery
Red Cliff
Home Visits
White Earth Truck
Bad River, Little
River, Oneida, Red
Cliff, White Earth
Closed for Inventory
1st Day of
Spring
S M T W T F S
MARCH
Fun Fact: Black walnuts and pecans are the only nuts
commercially produced in the Midwest.
Bison Burgers
Ingredients:
¾ lb ground bison
1 cup canned black beans*, rinsed

and drained
cup onion*, minced
1 tsp chili powder
½ tsp ground cumin
¼ tsp oregano
¼ tsp black pepper
¼ tsp salt
1. Mash beans with a potato masher.
2. Mix all ingredients together.
3. Form into four uniform patties.
4. 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 4 servings
*FDPIR USDA Foods
Nutrients per Serving:
Calories: 188
Total Fat: 6 g
Saturated Fat: 3 g
Trans Fat: 0 g
Carbohydrates: 12 g
Dietary Fiber: 4 g
Protein: 21 g
Sodium: 273 mg
Cholesterol: 46 mg
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 benets 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.
Fond du Lac Reservation
1
3
1 2 3 4 5 6 7
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30
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 specic 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.
Last Quarter
New Moon
Full Moon
First Quarter
Earth Day
Good Friday
Easter
Palm Sunday
MAY
S M T W T F S
1 2 3 4 5
6 7 8 9 10 11 12
13 14 15 16 17 18 19

20 21 22 23 24 25 26
27 28 29 30 31
MARCH
S M T W T F S
1 2 3
4 5 6 7 8 9 10
11 12 13 14 15 16 17
18 19 20 21 22 23 24
25 26 27 28 29 30 31
White Earth
Produce
Oneida
Closed for
Inventory
Red Cliff
Home Visits
White Earth Truck
Delivery
Little River, Oneida
Closed for
Inventory
Bad River,
Fond du Lac
(½ day) Oneida,
Red Cliff, White
Earth Closed for
Inventory
Bad River,
Fond du Lac
(subject to

change), Grand
Portage, Red
Cliff, White Earth
Truck Delivery
Red Cliff,
White Earth
Home Visits
Red Cliff,
White Earth
Home Visits
Red Cliff,
White Earth
Home Visits
Bad River,
Fond du Lac,
Red Cliff
Produce
Bad River,
Fond du Lac,
LIttle River,
Red Cliff
Produce
Bad River,
Fond du Lac,
Red Cliff
Produce
White Earth
Produce
White Earth
Produce

White Earth
Produce
Bad River,
Fond du Lac,
Red Cliff
Produce
Oneida Closed
for Inventory
Oneida
Farmers Market
& Truck Delivery
Oneida
Farmers Market
& Truck Delivery
Oneida, Grand
Portage Closed
for Inventory
Oneida
Farmers Market
Menominee
Truck Delivery
Oneida
Farmers Market
& Truck Delivery
S M T W T F S
APRIL
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.
Crisp Romaine Lettuce Salad
Ingredients:
2 cups romaine lettuce*, washed and cut
¼ cup broccoli orets
¼ cup carrot*, diced
cup tomato*, diced
1 tbsp sunower seeds
1 ½ tbsp olive oil and balsamic vinegar
dressing
Sprinkle with low-fat mozzarella cheese
Toss all ingredients together in bowl.
Makes 1 serving
*FDPIR USDA Foods
Nutrients per Serving
Calories: 184
Total Fat: 12 g
Saturated Fat: 2 g
Trans Fat: 0 g
Carbohydrates: 13 g
Dietary Fiber: 5 g
Protein: 8 g
Sodium: 148 mg
Cholesterol: 3 mg
Fond du Lac Reservation
1
3

MAY
1 2 3 4 5
6 7 8 9 10 11 12
13 14 15 16 17 18 19
20 21 22 23 24 25 26
27 28 29 30 31
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, ber, iron,
potassium and some B-vitamins.
Eating dark green vegetables
can help lower the risk for certain
cancers, heart disease, stroke, and
type 2 diabetes.
Most Americans do not eat enough
dark green vegetables. The
Dietary Guidelines for Americans
recommend eating at least 1 ½ to
2 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.
Last Quarter
New Moon
Full Moon
First Quarter
APRIL
S M T W T F S
1 2 3 4 5 6 7
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30
JUNE
S M T W T F S
1 2
3 4 5 6 7 8 9
10 11 12 13 14 15 16
17 18 19 20 21 22 23
24 25 26 27 28 29 30
Oneida
Truck Delivery
Oneida
Truck Delivery
Oneida, Grand

Portage closed
for Inventory
White Earth
Produce
Oneida
Closed for
Inventory
Red Cliff
Home Visits
White Earth Truck
Delivery
Little River, Oneida
Closed for
Inventory
Menominee
Truck Delivery
Bad River,
Fond du Lac
(subject to
change), Red
Cliff, White
Earth Truck
Delivery
Red Cliff,
White Earth
Home Visits
Red Cliff,
White Earth
Home Visits
Red Cliff,

White Earth
Home Visits
Bad River,
Fond du Lac,
Red Cliff
Produce
Bad River,
Fond du Lac,
LIttle River,
Red Cliff
Produce
Bad River,
Fond du Lac,
Red Cliff
Produce
White Earth
Produce
White Earth
Produce
White Earth
Produce
Bad River,
Fond du Lac,
Red Cliff Produce
Oneida Closed
for Inventory
Memorial
Day
Bad River,
Fond du Lac,

Red Cliff
Produce
Oneida
Closed for
Inventory
White Earth
Produce
Bad River,
Fond du Lac
(½ day) Grand
Portage, Oneida,
Red Cliff, White
Earth Closed for
Inventory
Mothers’
Day
Cinco
de Mayo
S M T W T F S
71 2
3 4 5 6 7 8 9
10 11 12 13 14 15 16
17 18 19 20 21 22 23
24 25 26 27 28 29 30
Keweenaw Bay Indian Community
Apple Yogurt Salad
Ingredients:
4 cups unpeeled red and green
apples*, cut into bite size pieces
1 cup raisins*

1 cup sliced strawberries
2 cups low-fat strawberry yogurt
½ cup sunower seeds
Combine all ingredients in a large bowl.
Stir well.
Makes 8 servings
*FDPIR USDA Foods
Nutrients per Serving
Calories: 187
Total Fat: 2 g
Saturated Fat: 0 g
Trans Fat: 0 g
Carbohydrates: 41 g
Dietary Fiber: 4 g
Protein: 4 g
Sodium: 33 mg
Cholesterol: 5 mg
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 ber, 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 ght against some
cancers and reduce the risk for stroke and

type 2 diabetes.
The summer months yield a variety of
fresh fruit. You can also use frozen, canned
and dried fruits to get the same nutritional
benets. 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 6 oz per day and children have
no more than 4 oz juice. Juice contains
higher amounts of sugar and less ber
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.
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 sh or chicken.
• Add fresh or frozen blueberries, or sautéed apples to pancake or wafe 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 mufn cups
and freeze for a frozen treat.
Last Quarter

New Moon
Full Moon
First Quarter
MAY
S M T W T F S
1 2 3 4 5
6 7 8 9 10 11 12
13 14 15 16 17 18 19
20 21 22 23 24 25 26
27 28 29 30 31
JULY
S M T W T F S
1 2 3 4 5 6 7
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31
Oneida
Truck Delivery
Oneida
Truck Delivery
Fond
du Lac ((½ day),
Oneida, Grand
Portage Closed
for Inventory
White Earth
Produce
Oneida
Closed for

Inventory
Red Cliff
Home Visits
White Earth Truck
Delivery
Bad River, Little
River, Oneida,
Red Cliff, White
Earth Closed for
Inventory
Menominee
Truck Delivery
Bad River,
Fond du Lac
(subject to
change), Red
Cliff, White
Earth Truck
Delivery
Red Cliff,
White Earth
Home Visits
Red Cliff,
White Earth
Home Visits
Red Cliff,
White Earth
Home Visits
Bad River,
Fond du Lac,

Red Cliff
Produce
Bad River,
Fond du Lac,
LIttle River,
Red Cliff
Produce
Bad River,
Fond du Lac,
Red Cliff
Produce
White Earth
Produce
White Earth
Produce
White Earth
Produce
Bad River,
Fond du Lac,
Red Cliff
Produce
Oneida Closed
for Inventory
Red Cliff
Pow Wow
Sault Tribe
Pow Wow
Red Cliff Pow Wow
Sault Tribe
Pow Wow

Red Cliff
Home Visits
Bay Mills
Pow Wow
Bay Mills
Pow Wow
Bay Mills
Pow Wow
White Earth
Treaty Days
White Earth
Treaty Days
White
Earth
Treaty Days
Oneida
Closed for
Inventory
1st Day of
Summer
Fathers’
Day
Flag Day
S M T W T F S
JUNE
White Earth Indian Reservation
Blueberry Smoothie
Ingredients:
1 ½ cup fresh or frozen blueberries
1 cup low-fat vanilla yogurt

¾ cup fat-free milk*
tsp cinnamon
1. Combine all ingredients in a blender.
2. Blend until smooth and creamy.
3. Garnish with whole blueberries on
top.
Makes 4 servings
*FDPIR USDA Foods
Nutrients per Serving:
Calories: 100
Total Fat: 1 g
Saturated Fat: 1 g
Trans Fat: 0 g
Carbohydrates: 19 g
Dietary Fiber: 1 g
Protein: 5 g
Sodium: 60 mg
Cholesterol: 4 mg
What counts as a cup
of dairy?
• 1 cup of low-fat or fat-free milk
• ½ cup fat-free evaporated milk
• 1 cup of low-fat yogurt
• 1 ½ ounces low-fat hard cheese
• cup shredded cheese
• 2 cups cottage cheese
1
8
1
3

1 2 3 4 5 6 7
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31
Bone Up on the Benets
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 9
years. Two cups is recommended for children
2 – 3 years old, and 2 ½ cups is recommended
for those 4 – 8 years old.
Most Americans consume milk in 2% or whole
form. It is important to choose low-fat or fat-
free 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 lower-
fat 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.
Last Quarter
New Moon
Full Moon
First Quarter
AUGUST
S M T W T F S
1 2 3 4
5 6 7 8 9 10 11
12 13 14 15 16 17 18
19 20 21 22 23 24 25
26 27 28 29 30 31
Oneida
Farmers Market &
Truck Delivery
Oneida
Farmers Market
& Truck Delivery
Oneida, Grand
Portage Closed
for Inventory
White Earth
Produce
Oneida
Closed for

Inventory
Red Cliff
Home Visits
White Earth Truck
Delivery
Little River, Oneida
Closed for Inventory
Oneida
Farmers Market
Menominee
Truck Delivery
Bad River,
Fond du Lac
(subject to
change), Grand
Portage, Red
Cliff, White Earth
Truck Delivery
Red Cliff,
White Earth
Home Visits
Red Cliff,
White Earth
Home Visits
Bad River,
Fond du Lac,
Red Cliff
Produce
Bad River,
Fond du Lac,

LIttle River,
Red Cliff
Produce
Bad River,
Fond du Lac,
Red Cliff
Produce
White Earth
Produce
White Earth
Produce
White Earth
Produce
Bad River,
Fond du Lac,
Red Cliff Produce
Independence
Day
Lac Courte
Oreilles Honor
the Earth
Pow Wow
Lac Courte
Oreilles
Honor the Earth
Pow Wow
Lac Courte
Oreilles
Honor the Earth
Pow Wow

Oneida
Nation
Pow Wow
Oneida
Nation
Pow Wow
Oneida
Nation
Pow Wow
Fond du Lac
Veterans
Pow Wow
Fond du
Lac Veterans
Pow Wow
Fond du
Lac Veterans
Pow Wow
Anishinaabe
Language/
Culture Camp
Anishinaabe
Language/
Culture Camp
Anishinaabe
Language/
Culture Camp
Bad River,
Fond du Lac,
Red Cliff

Produce
Red Cliff,
White Earth
Home Visits
Oneida
Farmers Market
Oneida
Closed for
Inventory
Bad River, Fond
du Lac (½ day)
Oneida, Red Cliff,
White Earth Closed
for Inventory
Red Cliff
Pow Wow
Sault Tribe
Pow Wow
JUNE
S M T W T F S
1 2
3 4 5 6 7 8 9
10 11 12 13 14 15 16
17 18 19 20 21 22 23
24 25 26 27 28 29 30
S M T W T F S
JULY
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 ll 326 Olympic-sized swimming pools.

Vegetable Pasta Salad
Ingredients:
4 cups cooked whole grain rotini
pasta*, cooled
1 tbsp olive oil
1 tomato*, diced
1 red pepper, diced
1 green pepper*, diced
1 yellow pepper, diced
1 cup carrots*, diced
1 cup cucumber*, diced
½ onion*, chopped
1 cup cauliower*, chopped
1 cup low-fat mozzarella cheese,
shredded or cubed
¼ cup light Italian dressing (low-fat
and low-sodium)
1. Toss pasta in olive oil.
2. Combine pasta, vegetables and
cheese in a large bowl.
3. Add dressing and mix well.
4. Refrigerate for at least 1 hour. May
need to add more dressing if salad
looks dry.
Makes 8 servings
*FDPIR USDA Foods
Nutrients per Serving
Calories: 138
Total Fat: 2 g
Saturated Fat: 0 g

Trans Fat: 0 g
Carbohydrates: 24 g
Dietary Fiber: 4 g
Protein: 9 g
Sodium: 182 mg
Cholesterol: 3 mg

Whole Grain Cooking Time Enriched Grain Cooking Time
Whole Grain Pasta: 10-12 minutes.
Use 1 quart water per 1 cup uncooked pasta
Pasta: 6-8 minutes.
Use 1 quart water per 1 cup uncooked pasta
Brown Rice: 40 minutes.
Use 2 cups water per 1 cup uncooked rice
White Rice: 20 minutes.
Use 2 cups water per 1 cup uncooked rice
Wild Rice: 50-60 minutes.
Use 3 cups water per 1 cup uncooked rice
Fond du Lac Reservation
Whole Grain Cooking Time Enriched Grain Cooking Time
1 2 3 4
5 6 7 8 9 10 11
12 13 14 15 16 17 18
19 20 21 22 23 24 25
26 27 28 29 30 31
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 ber,
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 avor,
which is different from rened grains.
Whole wheat our can be used to
prepare a variety of popular foods,
including breads, mufns, and cookies.
When using whole wheat our for
baking, gradually replace white our
with whole wheat our. For example,
when making bread, replace 1/4
th
of
the amount of white our with whole
wheat our. The next time, replace half
of the amount with whole wheat our.
A general rule is one cup of enriched,
bleached white our equals 7/8 cup of
whole wheat our. Additional water may
be required when baking with whole

wheat our.
Whole grains have been shown to
reduce heart disease and possibly
diabetes. Consuming them has also
been associated with lower body
weight.
Last Quarter
New Moon
Full Moon
First Quarter
JULY
S M T W T F S
1 2 3 4 5 6 7
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31
SEPTEMBER
S M T W T F S
1
2 3 4 5 6 7 8
9 10 11 12 13 14 15
16 17 18 19 20 21 22
23
30
24 25 26 27 28 29
Oneida
Farmers Market
& Truck Delivery
Oneida

Farmers Market
& Truck Delivery
Oneida, Grand
Portage Closed
for Inventory
White Earth
Produce
Oneida
Closed for
Inventory
Oneida
Farmers Market
Menominee
Truck Delivery
Bad River,
Fond du Lac
(subject to
change), Red
Cliff, White
Earth Truck
Delivery
Red Cliff,
White Earth
Home Visits
Grand Portage
Pow Wow
Red Cliff,
White Earth
Home Visits
Red Cliff,

White Earth
Home Visits
Bad River,
Fond du Lac,
Red Cliff
Produce
Bad River,
Fond du Lac,
LIttle River,
Red Cliff
Produce
Bad River,
Fond du Lac,
Red Cliff
Produce
White Earth
Produce
White Earth
Produce
White Earth
Produce
Bad River,
Fond du Lac,
Red Cliff Produce
Oneida Closed
for Inventory
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
Oneida
Farmers Market
& Closed for
Inventory
Fond du Lac
Closed for Inven-
tory (½ day)
Oneida
Closed for
Inventory
Bad River
Pow Wow
Menominee
Diabetic Relay
Menominee
Family Fun
Day
Oneida
Farmers Market
& Truck Delivery
Mash-Ka-
Wisen Pow
Wow
Menominee

Nation Pow
Wow
Mash-Ka-
Wisen Pow
Wow
Menominee
Nation Pow
Wow
Mash-Ka-
Wisen Pow
Wow
Menominee
Nation Pow
Wow
Bad River
Pow Wow
Grand
Portage
Pow Wow
Grand
Portage
Pow Wow
S M T W T F S
AUGUST
Bad River
Pow Wow
Peach Crisp
Ingredients:
6 – 8 medium size fresh peaches* (peeled,
cored and sliced)

cup brown sugar, packed
½ cup whole wheat our*
½ cup oats*
1 tsp cinnamon
¼ cup vegetable oil*, add more if mixture
is dry
1. Place sliced peaches in sprayed 8” or 9”
glass pan or baking dish.
2. Blend remaining ingredients until mixture
is crumbly.
3. Spread mixture over peaches.
4. Bake at 350° for 30-35 minutes, or until
peaches are tender and topping is golden
brown.
5. Serve warm or cold.
Note: Can substitute frozen or canned peaches
for fresh peaches. For frozen peaches, thaw
and drain 5 cups sliced peaches. For canned
peaches, use 3-15 ounce cans. Drain peaches.
Makes 9 servings
*FDPIR USDA Foods
Nutrients per Serving:
Calories: 213
Total Fat: 7 g
Saturated Fat: 1 g
Trans Fat: 0 g
Carbohydrates: 37 g
Dietary Fiber: 4 g
Protein: 3 g
Sodium: 5 mg

Cholesterol: 0 mg
Try these methods to make desserts healthier:
• 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, mufns, quick breads
o Applesauce: Best for spice cake, cookies
o Prunes: Best for chocolate dishes, spice cakes, mufns, brownies, cookies
o Pears or apricots: Best for coffee cake, quick breads
o Peaches: Best for spice cake, mufns
o Sweet potatoes: Best for mufns, 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.
Oneida Nation of Wisconsin
2
3
SEPTEMBER
1
2 3 4 5 6 7 8
9 10 11 12 13 14 15
16 17 18 19 20 21 22
23 24 26 27 28 2925
30
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 ber.
These substitutions will help
make healthier dessert choices
for those special occasions.
Last Quarter
New Moon
Full Moon
First Quarter
AUGUST
S M T W T F S
1 2 3 4
5 6 7 8 9 10 11
12 13 14 15 16 17 18
19 20 21 22 23 24 25

26 27 28 29 30 31
OCTOBER
S M T W T F S
1 2 3 4 5 6
7 8 9 10 11 12 13
14 15 16 17 18 19 20
21 22 23 24 25 26 27
28 29 30 31
Oneida
Farmers Market
& Truck Delivery
Oneida
Farmers Market
& Truck Delivery
Oneida, Fond
du Lac (½ day),
Grand Portage
Closed for
Inventory
White Earth
Produce
Oneida
Closed for
Inventory
Red Cliff
Home Visits
White Earth Truck
Delivery
Oneida
Farmers Market

Menominee
Truck Delivery
Bad River,
Fond du Lac
(subject to
change), Red
Cliff, White
Earth Truck
Delivery
Red Cliff,
White Earth
Home Visits
Red Cliff,
White Earth
Home Visits
Red Cliff,
White Earth
Home Visits
Bad River,
Fond du Lac,
Red Cliff
Produce
Bad River,
Fond du Lac,
LIttle River,
Red Cliff
Produce
Bad River,
Fond du Lac,
Red Cliff

Produce
White Earth
Produce
White Earth
Produce
White Earth
Produce
Bad River,
Fond du Lac,
Red Cliff Produce
Oneida Closed
for Inventory
Oneida
Closed for
Inventory
Bad River, Little
River, Oneida, Red
Cliff, White Earth
Closed for Inven-
tory
Oneida
Farmers
Market
Oneida
Apple Fest
Labor Day
1st Day
of Fall
S M T W T F S
Trail Mix

Ingredients:
2 cups oat cereal*
2 cups rice crisp cereal*
2 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: 1 g
Saturated Fat: 0 g
Trans Fat: 0 g
Carbohydrates: 14 g
Dietary Fiber: 1 g
Protein: 3 g
Sodium: 69 mg
Cholesterol: 0 mg
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.
Little Traverse Bay of Odawa Indians
74 5 6
7 8 9 10 11 12 13
14 15 16 17 18 19 20

21 22 23 24 25 26 27
28 29 30 31
1 2 3
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 nd 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 ber. Potassium
can help maintain a heathy blood
pressure, while ber 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 />nchfp/publications/uga/uga_dry_fruit.
pdf.
Last Quarter
New Moon
Full Moon
First Quarter
SEPTEMBER
S M T W T F S
1
2 3 4 5 6 7 8
9 10 11 12 13 14 15
16 17 18 19 20 21 22
23
30
24 25 26 27 28 29
NOVEMBER
S M T W T F S
1 2 3
4 5 6 7 8 9 10
11 12 13 14 15 16 17
18 19 20 21 22 23 24
25 26 27 28 29 30
Oneida
Farmers
Market
Oneida Truck
Delivery
Oneida
Truck Delivery
Oneida, Grand

Portage closed
for Inventory
White Earth
Produce
Bad River, Fond
du Lac (½ day)
Oneida, Red Cliff,
White Earth Closed
for Inventory
Red Cliff
Home Visits
White Earth Truck
Delivery
Little River, Oneida
Closed for
Inventory
Oneida
Closed for
Inventory
Menominee
Truck Delivery
B
ad River, Fond
du Lac (subject to
change), Grand
Portage, Red Cliff,
White Earth Truck
Delivery
Red Cliff,
White Earth

Home Visits
Red Cliff,
White Earth
Home Visits
Red Cliff,
White Earth
Home Visits
Bad River,
Fond du Lac,
Red Cliff
Produce
Bad River,
Fond du Lac,
LIttle River,
Red Cliff
Produce
Bad River,
Fond du Lac,
Red Cliff
Produce
White Earth
Produce
White Earth
Produce
White Earth
Produce
Bad River,
Fond du Lac, Red
Cliff Produce
Oneida Closed for

Inventory
White Earth
Produce
Oneida
Farmers
Market
Bad River,
Fond du Lac,
Red Cliff
Produce
Columbus Day
S M T W T F S
OCTOBER
Halloween
Red Cliff Band of Lake Superior Chippewa Indians
Crust-less Pumpkin Pie
Ingredients:
¾ cup Splenda
4 tbsp dry egg mix*
1 tsp cinnamon
¼ tsp ginger
¼ tsp cloves
tsp nutmeg
1-15 ounce can pumpkin*
1-12 ounce can evaporated milk*
½ cup water
cup graham cracker crumbs
1. Pre-heat oven to 350°. Grease a 9 inch
pie plate.
2. Mix together Splenda, dry egg mix and

spices.
3. Add pumpkin, mix well.
4. Add water and milk, mix well.
5. Sprinkle graham cracker crumbs evenly
over bottom of pie plate.
6. Pour pumpkin mixture over crumbs.
7. Bake 75 to 90 minutes or until knife in-
serted in center comes out clean.
Makes 8 servings
*FDPIR USDA Foods
Nutrients per Serving:
Calories: 96
Total Fat: 1 g
Saturated Fat: 1 g
Trans Fat: 0 g
Carbohydrates: 15 g
Dietary Fiber: 2 g
Protein: 5 g
Sodium: 95 mg
Cholesterol: 48 mg
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 mufns.
• 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.
1
3
1

8
71 2 3
4 5 6 7 8 9 10
11 12 13 14 15 16 17
18 19 20 21 22 23 24
25 26 27 28 29 30
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 5 ½ to 6 cups of
orange and red vegetables per week.
In general, one cup of vegetables
is 2 medium carrots, 1 large whole
tomato or 1 baked sweet potato.
Fun Fact: During World War II, there was a shortage of wheat
our, so sweet potato our was added to baked goods to
stretch out the wheat our supply.
Last Quarter
New Moon
Full Moon
First Quarter
OCTOBER
S M T W T F S
1 2 3 4 5 6
7 8 9 10 11 12 13
14 15 16 17 18 19 20
21 22 23 24 25 26 27
28 29 30 31
DECEMBER
S M T W T F S
1
2 3 4 5 6 7 8
9 10 11 12 13 14 15
16 17 18 19 20 21 22
23
30

24
31

25 26 27 28 29
Oneida
Truck Delivery
Oneida
Truck Delivery
Oneida Closed
for inventory
White Earth
Produce
Oneida
Closed for
Inventory
Red Cliff
Home Visits
Bad River, Little
River, Oneida, Red
Cliff, White Earth
Closed for Inventory
Menominee
Truck Delivery
Lac Courte Oreilles
Veterans Day
Pow Wow
Bad River, Fond du
Lac (subject to change),
Red Cliff, White Earth
Truck Delivery
Red Cliff,
White Earth
Home Visits

Red Cliff,
White Earth
Home Visits
Red Cliff
Home Visits
White Earth
Truck Delivery
Bad River,
Fond du Lac,
Red Cliff
Produce
Bad River,
Fond du Lac,
LIttle River,
Red Cliff
Produce
Bad River,
Fond du Lac,
Red Cliff
Produce
White Earth
Produce
White Earth
Produce
White Earth
Produce
Bad River,
Fond du Lac,
Red Cliff Produce
Oneida Closed for

Inventory
Oneida
Truck Delivery
Fond du Lac (½
day), Oneida,
Grand Portage
Closed for
Inventory
Red Cliff,
White Earth
Home Visits
Thanksgiving
Day
Veterans Day
NOVEMBER
S M T W T F S
Guacamole with Baked
Tortilla Chips
Ingredients:
4 ripe avocados*
3 tbsp lemon juice
4 dashes of hot sauce (optional)
½ cup onion*, nely chopped
1 large clove garlic, minced
1 tsp salt
1 tsp black pepper
1 medium tomato*, seeded and diced
1. Cut avocado in half. Remove pit and scoop the
esh out of shells into a large bowl.
2. Immediately add lemon juice, hot sauce, onion,

garlic, salt and pepper.
3. Using a sharp knife, slice through the avocados
until ingredients are mixed well.
4. Stir in tomato.
Makes 8 servings
*FDPIR USDA Foods
Nutrients per Serving:
Calories: 170; Total Fat: 15 g; Saturated Fat: 2 g;
Trans Fat: 0 g; Carbohydrates: 11 g; Dietary Fiber: 7 g;
Protein: 2 g; Sodium: 299 mg; Cholesterol: 0 mg
Baked Tortilla Chips
Ingredients:
12 - 6 inch whole wheat tortillas
1 tbsp vegetable oil*
½ tsp salt
1 tsp garlic powder
1. Preheat oven to 350°.
2. Brush both sides of tortillas with oil. Stack the
tortillas and cut pile into sixths to make triangles.
3. Spread the triangles out in a single layer on two
large baking sheets.
4. Sprinkle with salt and garlic.
5. Bake for 10 minutes or until golden brown and
crisp, rotating the sheet once at 5 minutes.
Makes 12 servings
*FDPIR USDA Foods
Nutrients per Serving:
Calories: 69; Total Fat: 2 g; Saturated Fat: 0 g; Trans Fat: 0 g;
Carbohydrates: 12 g; Dietary Fiber: 1 g; Protein: 1 gm;
Sodium: 100 mg; Cholesterol: 0 mg

Healthy Appetizers for the Holidays
More tips on how to have a healthy holiday:
• 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 satised.
• 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.
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 ber to your appetizers.

Try a pasta salad with whole grain
rotini or prepare bean burritos with
whole wheat tortillas. Use whole
wheat our 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.
Weight Maintenance
1
2 3 4 5 6 7 8
9 10 11 12 13 14 15
16 17 18 19 20 21 22
23 24 26 27 28 2925
30 31
Last Quarter
New Moon
Full Moon
First Quarter
Oneida
Truck Delivery
Oneida
Truck Delivery
Oneida, Grand
Portage Closed
for Inventory
White Earth
Produce
Oneida
Closed for

Inventory
Red Cliff
Home Visits
White Earth Truck
Delivery
Little River, Oneida
Closed for
Inventory
Christmas
Day
Bad River, Fond
du Lac (½ day)
Oneida, Red Cliff,
White Earth Closed
for Inventory
NOVEMBER
S M T W T F S
1 2 3
4 5 6 7 8 9 10
11 12 13 14 15 16 17
18 19 20 21 22 23 24
25 26 27 28 29 30
JANUARY
S M T W T F S
1 2 3 4 5
6 7 8 9 10 11 12
13 14 15 16 17 18 19
20 21 22 23 24 25 26
27 28 29 30 31
Menominee

Truck Delivery
Bad River,
Fond du Lac
(subject to
change), Red
Cliff, White
Earth Truck
Delivery
Red Cliff,
White Earth
Home Visits
Red Cliff,
White Earth
Home Visits
Red Cliff,
White Earth
Home Visits
Bad River,
Fond du Lac,
Red Cliff
Produce
Bad River,
Fond du Lac,
LIttle River,
Red Cliff
Produce
Bad River,
Fond du Lac,
Red Cliff
Produce

White Earth
Produce
White Earth
Produce
White Earth
Produce
Bad River, Fond
du Lac, Red Cliff
Produce
Oneida Closed
for Inventory
1st Day of
Winter
DECEMBER
S M T W T F S
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,
nonprots, 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:
/>Let’s Move! in Indian Country Toolkit and Resource Guide:
smove/gov/sites/letsmove.gov/les/LMIC_Toolkit.pdf