Using My Native Plate to Build Healthy, Traditional Meals

By John Finn, RDN – Rosebud WIC Nutritionist/Dietitian

At Rosebud WIC, we encourage families to nourish their bodies while staying connected to traditional foods. One helpful tool is the My Native Plate Guide from Indian Health Services Use My Native Plate as a guide ….

What Is My Native Plate?

My Native Plate shows how to build a balanced meal using five food groups:

• Vegetables

• Fruits

• Proteins

• Whole Grains

• Water

The guide recommends:

✔ Fill half your plate with vegetables✔ Fill the other half with proteins and grains✔ Add a side of fruit✔ Drink water

This simple visual makes healthy eating easier for families.

Connecting to Native Foods

My Native Plate encourages incorporating traditional and accessible foods such as:

🥕 Vegetables

Wild greens, tomatoes, carrots, leafy greens, zucchini, avocados, broccoli, onions, green beans, peppers, okra.

🍓 Fruits

Berries, melons, apricots, peaches, apples, pears, citrus fruits, bananas.

🌾 Grains

Cornmeal, oats, rice, quinoa, barley, whole-grain breads, cereals.

🥩 Proteins

Bison, wild game, fish, poultry, eggs, beans, lentils, nuts, seeds, yogurt, cheese.

Healthy eating does not mean giving up cultural foods — it means building balanced meals that support long-term wellness.

For personalized guidance, contact the Rosebud WIC office.