07/06/2026
Eat Real Food: Healthy Choices Rooted in Our Traditions
From your Indian Health Service Team
Our ancestors understood that food is more than nourishment—it is medicine, culture, and a way of caring for one another. Traditional foods helped Native people thrive for generations, providing the nutrients needed for healthy bodies, active lifestyles, and strong communities.
Today, many families face challenges that can make healthy eating more difficult. Fast-paced schedules, limited access to fresh foods, and the convenience of highly processed foods often compete with preparing meals at home. The good news is that every healthy choice—no matter how small—can make a difference.
The U.S. Department of Health and Human Services (HHS) encourages everyone to Eat Real Food by choosing foods that are as close to their natural state as possible. These foods provide the vitamins, minerals, fiber, and protein our bodies need to stay healthy and help prevent chronic diseases such as diabetes, heart disease, and high blood pressure.
For Native communities, eating real food also means honoring the foods that have sustained our people for generations. Traditional foods such as salmon, bison, venison, turkey, berries, pine nuts, etc. and other locally harvested foods and plants are naturally nutritious and connect us to our culture, our families, and our traditions. Even when traditional foods are not available, choosing fresh or frozen fruits and vegetables, lean proteins, whole grains, and water instead of sugary drinks are healthy steps that support overall wellness.
Healthy eating doesn't require a complete lifestyle change overnight. Small changes can have a lasting impact:
• Fill half your plate with fruits and vegetables.
• Choose water or unsweetened beverages more often.
• Include lean proteins such as fish, poultry, beans, or traditional game meats.
• Select whole-grain breads, cereals, and rice when possible.
• Cook more meals at home and involve sisters, cousins, children and grandchildren in meal preparation.
• Read Nutrition Facts labels and look for foods lower in added sugars, saturated fat, and sodium.
Sharing meals is also an opportunity to pass down family recipes, stories, and traditions. Cooking together teaches our children valuable skills while strengthening family bonds and encouraging lifelong healthy habits.
At Indian Health Service, we believe that improving health begins one meal, one family, and one community at a time. Every healthy choice contributes to stronger families and healthier generations.
If you would like to learn more about healthy eating, meal planning, diabetes prevention, or nutrition services, contact our local Indian Health Service clinic and ask to speak with our Tribal Health registered dietitian or health educator.
To learn more about the HHS Eat Real Food initiative and find practical tips, recipes, and nutrition resources, visit the HHS healthy eating resources online. Together, we can honor our traditions while building healthier communities for generations to come!
