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My Native Plate

Use My Native Plate as a guide to help you eat in a healthy way while connecting to Native foods.

The My Native Plate guide from Indian Health Services shows that a balanced meal contains all food groups:

  • Vegetables
  • Fruits
  • Proteins
  • Whole Grains
  • Water
  • To learn more about the food groups visit

This guide shows how much of our plate should be filled with each food group while giving great tips on how to make healthy choices:

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

Customize your plate with favorite vegetables, fruits, proteins and grains. If you need some ideas to get started, My Native Plate provides examples such as:

  • Vegetables: wild greens, tomatoes, carrots, leafy greens, zucchini, avocados, broccoli, cucumbers, onions, green beans, peppers, okra
  • Fruits: Berries, melons, apricots, peaches, citrus fruits, bananas, apples, pears
  • Grains: Pastas, crackers, breads, oats, rice, quinoa, barley, cereals, cornmeal
    • Starchy Vegetables: Potatoes, corn, green peas, winter squash
  • Protein:
      • Animal Proteins: Fish, wild game, bison, poultry, mutton, beef, pork, eggs
      • Plant Proteins: Beans, lentils, nuts, nut butters, seeds, tofu, soy products
      • Dairy Proteins: Milk, lactose-free milk, yogurt, cheese

Indian Health Services

Click the link to download the My Native Plate resource.