Healthy Indigenous Food Swaps
One of the starting points for many people when choosing to improve their diet and lifestyle is swapping out regular dietary choices for healthier options. There are many healthier alternatives to common foods that are available in grocery stores and local markets. It is important to choose ways of eating that promote healthier ways of living.
Healthier
Options for Main Food Groups
This list emphasizes traditional and nutrient-dense foods historically consumed by First Nations, Inuit, and Métis communities across various regions of what is now Canada.
1. Protein Foods (Meat, Poultry, Fish, Legumes, Nuts & Seeds)
- This category focuses on high-quality, lean protein sources, many of which also provide healthy Omega-3 fatty acids and essential vitamins.
2. Vegetables and Fruits
- This category is about maximizing nutrient density, colour, and diversity using foods native to the land.
3. Whole Grain Foods
- Traditional diets relied on various plants that served a similar purpose to whole grains, providing sustained energy from complex carbohydrates and fiber.
4. Dairy and Healthy Fats
- Dairy was not traditionally consumed by Indigenous Peoples in North America, leading to high rates of lactose intolerance today. Traditional diets instead relied on animal and plant-based fats for energy, warmth, and essential fat-soluble vitamins.
Key Principles of Traditional Indigenous Diets
The ultimate "alternative" is to adopt the principles of traditional Indigenous food systems, which align closely with the modern Food Guide's emphasis on how we eat:
- Eat from the Land/Water: Prioritize foods that are hunted, gathered, or grown locally and sustainably.
- Focus on Whole, Unprocessed Foods: Traditional foods are naturally low in added sugar, sodium, and highly processed ingredients.
- Eat with Community: Sharing food is a central part of culture, promoting mental and spiritual well-being along with physical health.
- Make Water Your Drink: Water is the original traditional beverage.
- Respect the Source: Food is sacred, and eating it mindfully promotes a healthier relationship with both the body and the environment.
Disclaimer
This is not health advice. Please connect with your trusted healthcare and nutritionist/dietitian professionals before making any health or dietary changes. All of the information on IndigiHealth Foods is only meant to inspire healthy eating and returning to traditional Indigenous ways of living off the land and providing nourishment. This is meant to be a hub for resources and inspiration of where to look for trusted health advice from a professional perspective. IndigiHealth Foods is not liable for any health ailments that may be impacted by the advice shared on here. By visitng this webite and reading the information offered, you agree to not take any and all information from IndigiHealth Foods as professional health advice.