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Eating healthy with commodities

 
The following table provides information about commodities distributed on Pine Ridge Reservation.
Sometimes the food items that are distributed vary slightly from the ones we picked as examples. Please check the food labels for complete information and keep in mind that the suggested serving sizes are generally very small.
Some of the ingredients listed link to the MWHC Knowledge Center which provides further information.
We will keep adding more food items, so check back soon.
 
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Beef Stew
Brand used for example:
Hartford House
Ingredients:
Water, Diced Beef Patties (beef, water, textured vegetable protein [Soy Protein Concentrate, Salt, Caramel Color]),  Rehydrated potatoes (Sodium acid pyrophosphate added to maintain color), beef, carrots, modified food starch,. Contains 2% or less of Wheat flour, Salt, Onion Powder, Caramel Color, Dextrose, Monosodium Glutamate, Extractives of paprika, Natural Flavors.

Nutritional Values per serving size:
Serving size: According to the manufaturer the can of 24 oz makes 3 servings. We think the manufacturer uses an unrealistic serving size to cover up the unhealthy amounts of fat, cholestorol and sodium in this product.

Pros:
Provides protein (you can get the same amount of protein from healthier food choices, e.g. 1 glass of milk = 8 g or protein)

Cons:
This is a good example of cheap processef food. It is full of food additives, high in saturated fat, cholestorol and sodium. The recommended sodium intake for adults is 2,300 mg per day. If you eat half a can of Hartford House beef stew you will consume 1,980 mg of sodium, which is approx. 86% of the recommended daily intake. If you are older than 51 years, have diabetes or kidney disease you should not eat more than 1,500 mg of sodium per day. In this case the consumption of half a can of this beef stew exceeds your daily sodium limit.
The beef is actually a mixture of beef and textured vegetable protein. which is a meat substitue made from soybeans (most probably genetically modified).
Contains several food additives that are controversial and should be avoided. .

Comments and Recommendations:
This is the kind of food you should avoid eating. If you still want to eat it use it as a base for stew with fresh vegetables.
Recipe Suggestion:
Barley Beef Stew

 


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Evaporated Milk
Brand used for example:
Sunshine - Fat Free Evaporated Milk
Ingredients:
Nonfat Milk. Contains 0.5% or less of: Dipotassium phosphate, Vitamin A Palmitate, Vitamin D3
Nutritional Values per serving size:
Serving size 2 table spoons (which is a very small serving size)
Calories 25, Total Fat 0, Cholestorol 0,
Sodium 35 mg, Potassium 120 mg, Fiber 0 g, Sugars 3 g, Protein 2 g
Pros:
Fat and cholesterol free
Cons:
Contains a food additive that will add to your daily intake of phosphates.
Comments and Recommendations:
If you do not use the whole can of milk cover the can tightly with plastic wrap to keep out airborne bacteria and cover it. Use it within 5 days.
A general warning for using canned food: Never purchase or open cans that are dented, bulging or leaking, as they pose a threat of botulism, a ser
ious illness.
Recipe Suggestion:
Creamy potato leek soup
 

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Potato Flakes
Brand used for example:
Keystone
Ingredients:
Potatoes, Mono and Dyglycerides, Sodium Acid Pyrophosphate, Citric Acid
Nutritional Values per serving size:
Serving size 1/3 Cup
Calories 90, Total Fat 0, Cholestorol 0,
Sodium 20 mg, Potassium 325 mg, Fiber 2 g, Sugars 0 g, Protein 2 g
Pros:
The dry flakes are low sodium, almost fat and cholesterol free.
Cons:
These flakes contain mono and dyglycerides and are therefore not completely fat free.
Comments and Recommendations:
Omit adding salt. Use a salt free seasoning like Mrs. Dash or onion and/or garlic powder. Add fresh herbs (like parsley or chives), Dijon Mustard or Horseradish to the prepared mashed potatoes. Don't go overboard with adding butter.
Recipe Suggestion:
Onion and Garlic Mashed Potatoes
 

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Refried Beans (Fat free)
Brand used for example:
Tio Fraco
Ingredients:
Water, Pinto Beans, Pink Beans, Salt
Nutritional Values per serving size:
Serving size: 3
Calories 90, Total Fat 0, Cholestorol 0, Sodium 210 mg, Fiber 6g, Sugars 1g, Protein 5 g.
Pros:
Contains no fat or cholestorol.
Cons:
Processed food. High in sodium.
Comments and Recommendations:
If you have to cut back on sodium due to health issues use canned Refried Beans as a meal base and add other sodium free ingredients.
Recipe Suggestion:
Refried Bean Soup

Rice
Brand used for example:
Riceland - Enriched Rice -
Ingredients:
Extra Long Grain Rice, Iron Phosphate, Niacin, Thiamine Mononitrate, Folic Acid

Nutritional Values per serving size:
Serving size:1/3 cup dry, 3/4 cup cooked
Calories160, Fat 0, Cholestorol 0, Sodium 0, Sugar 0, Protein 3g

Pros:
Contains no fat, cholestorol, sodium or sugar.
Cons:
Contains food additives to enrich the product.
Comments and Recommendations:
In general, natural, whole grain rice (brown rice) is a perfectly healthy food. However, in white rice the outer layer (bran and germ) that contains most of the nutrients is removed. To compensate for some of the lost nutrients synthetic vitamins are added. This kind of rice is called “enriched rice”. If you buy rice in the store look for brown rice that will give you nutrients without putting food additives into your system.
Recipe Suggestion:
Apple Rice Pudding
 

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Tomato Sauce
Brand used for example:
Vine Ripe - Low Sodium -
Ingredients:
Tomato Concentrate, Salt, Onion Powder, Garlic Powder, Citric Acid, Natural Flavors, Dried Bell Pepper

Nutritional Values per serving size:
Serving size: 3
Calories 40, Fat 0, Cholestorol 0, Sodium 140, Sugar 6, Protein 3g

Pros:
Contains no fat and colestorol. Is lower in sodium than regular tomato sauces.
Cons:
Contains "Natural flavors". This is an umbrella-term for flavors that are chemicals derived from a natural source but you don't really know what you are eating.
Comments and Recommendations:
Canned tomato products can trigger heartburn in some people.
Recipe Suggestion:
Minestrone
 

 

 

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