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We are currently in the middle of Hispanic Heritage Month.  This is a time where we celebrate those of Hispanic or Latino descent, and give recognition to the positive influences this group has had on our country.  

Fun Fact: Approximately 18% of the U.S. population identify as Latinx or Hispanic.

In the field of nutrition, it is important that dietitians consider cultural influences that play a role in an individual’s food choices.  Completely stripping people from their roots simply for the sake of imposing recommendations could backfire and cause the client to lose faith in what we do.  The best way to encourage healthy changes to a diet is to meet the individual where they are.

So, how do we eat our favorite foods guilt-free?  Consider finding ways to make traditional dishes more nutritious!  Here are some healthy ideas to try:

• Arroz con pollo anyone? Use brown rice, quinoa, or farro in place of white rice.
• Keep your beans and use them as a base for other dishes.
• Make low sodium sauces and creams.  Your enchiladas will never know the difference.
• Use lean meats for those arepas and pupsas.
• Consider using 6″ tortilla shells, or even try whole wheat or spinach.
• Add small amounts of cheese, or skip it altogether.
• Load up on the veggies for added nutrition benefits.

Keep in mind that there are ways to celebrate special occasions and still maintain a healthy lifestyle.  Even if you allow yourself to eat whatever you want (i.e. without regard to caloric content or nutritional profile), make sure that you resume those healthy eating habits as soon as possible.  Your body will (eventually) forgive you, and will readjust to your normal diet.

Do you need help with planning healthy meals while paying homage to tradition? Perhaps you just don’t know where to start – contact me so that we can schedule a consultation!