How can we eat healthy without giving up our Latin food?
- Feb 17
- 6 min read
Who doesn't enjoy a delicious pupusa, some tasty enchiladas, or a hearty bandeja paisa ? Undoubtedly, everyone. In the Berkshires, eating well doesn't mean having to give up Latin food. Traditional Latin cuisine (rich in vegetables, beans, whole grains, fruits, nuts/seeds, various proteins, and dairy) aligns perfectly with current nutritional guidelines for optimal well-being.
The challenges that Latin cuisine faces in fitting within a healthy eating pattern are driven by modern changes in the global food environment , including extensive food processing, nutrient imbalances, and preparation methods.
In this article, we'll review some basic principles of healthy eating, and the best part is , you can still enjoy your traditional meals while supporting your well-being! Let's get started...
Eat real food! The problem is ultra-processed foods.
A cornerstone of all healthy diets is eating real, whole foods—unprocessed or minimally processed. We understand unprocessed foods to be those found on a farm in their natural state ( like apples), and minimally processed foods to be those that have undergone only slight changes ( like cheese) . These foods provide complete nutrition for the body and come from both plants and animals.
Conversely, ultra-processed foods, or UPFs, are those that have undergone extensive industrial processing to alter the food and include additives not found in a typical kitchen, such as emulsifiers, artificial colors and sweeteners, flavor enhancers, bleaching agents, gums, and more.
The resulting product is created from food extracts and edible chemicals, and is almost always higher in saturated fats, sugars, and salt. Around 50–60% of the modern diet comes from ultra-processed foods.
The negative effects of ultra-processed foods on health are numerous. They have been shown to increase calorie consumption by approximately 500 calories per day ; this excess will result in weight gain.
They can also increase your risk of developing metabolic diseases such as obesity, diabetes, and other cardiovascular diseases due to excess sugar, salt, and saturated fat. Intestinal damage can be driven by a fiber deficiency and the use of many additives, such as emulsifiers. And ultra-processed foods can also worsen mental health and exacerbate low mood and anxiety.
Okay... but then what should I eat? Answer: Eat mostly unprocessed foods
This isn't about judging or punishing ourselves, but a good rule of thumb is that around 80% or more of your food should be minimally processed or unprocessed, and up to 20% should come from processed foods.
Here are some tips to achieve it :
• Have fun cooking at home, exchange new recipes with friends and family; try different ideas.
• Recycle leftovers : take parts of a cooked meal and transform them into a new meal, such as turning leftover beans and rice into Crispy Pan-Fried Bean and Rice Pancakes with Lime Yogurt ( recipe at the end of the note) .
• Choose a day on the weekend to shop and prepare ingredients to save time during busy weekdays.
• Do you have leftover herbs or sauces? Pour a little oil or water over them and freeze them in ice cube trays. Leftover sauces also freeze well in trays to add a little flavor to your next meal.
Balance your nutrients!
There are three basic nutrients in food: protein, carbohydrates, and fats. All are necessary for optimal well-being in the right amounts, but health problems can arise when these nutrients are out of balance.
For example, high blood sugar levels can result from a diet that favors too many carbohydrates, especially if they come from ultra-processed foods. High blood fat levels can stem from a diet heavy on fatty cuts of red meat or full-fat dairy products (foods high in saturated fat). And a diet too low in fiber, such as one that doesn't eat enough vegetables, in addition to containing too many calories, makes it difficult to manage weight effectively.
The great solution: the plate method.
The Plate Method provides all the nutrients in the right amounts—not too much and not too little—by balancing the five food groups: protein, grains, dairy, fruits, and vegetables. The Plate Method was developed specifically for those seeking to improve their blood sugar, but it can be enjoyed by anyone looking for better health as well.
Why is it useful?
Because it provides a balanced way to get all the nutrients your body needs. Protein is essential for building and repairing muscles and tissues, as well as helping you feel full longer and control your appetite. Include a palm- sized portion of protein in every meal, with options like chicken, fish, eggs, lean meat, or cottage cheese . If you're vegetarian, you can get protein from foods like beans, yogurt, nuts, and seeds, which also provide important nutrients for your body.
Carbohydrates are the main source of energy and are found in foods such as rice, grains, fruits, and potatoes. When consumed in moderation, they help maintain stable energy levels. Healthy fats , present in avocados, fish, nuts, and olive oil, are also essential: they support heart and brain health and help maintain satiety, while saturated fats should be consumed in moderation.
Non-starchy vegetables include squash, tomatoes, leafy greens, radishes, jicama, cucumber, onions, garlic, peppers, carrots, celery, cabbage, and much more. They provide plenty of fiber for optimal blood sugar control and anti-inflammatory nutrients that support gut health, mental health, and the immune system.
Tips for achieving the plate method:
• Mix sauteed vegetables into grains like rice or quinoa to create more bulk and add fiber that satisfies your appetite. Chopped mushrooms have great flavor and texture, and blend well with ground meat.
• Grate vegetables like carrots and zucchini into sauces for picky eaters. • Try eating vegetarian one day a week, such as on “Meatless Mondays.”
• Try making vegetable “fries” in the air fryer for a satisfying crunch and to avoid that soggy texture. Zucchini, carrots, and green beans work well here.
• Substitute avocado oil for butter when stir-frying.
Avocado can be used in place of many saturated fats. It can replace cream in ice cream; be mixed with Greek yogurt, lime, and cilantro to replace sour cream; be blended into dips/sauces; and even added to smoothies for rich, creamy textures.
• Eat fish twice a week.
• Sprinkle seeds like pepitas on salads and mole for crunch, or mix ground flaxseed into dough.
Golden rule: practice moderation
There's a key phrase you'll hear often in nutrition, and that's moderation . A balanced diet doesn't mean eating only baked chicken and salads, but also being able to enjoy the foods you love. Arepas, empanadas, tostones, and more are certainly delicious foods that can be part of a healthy diet.
But beware! Frying in large amounts of oil increases the risk of obesity, diabetes, and cardiovascular disease. Heating oils to very high temperatures can also produce harmful substances that damage DNA and increase inflammation.
• Pair fried foods with crunchy salads made with vinegar and fresh sauces to increase fiber, which will help control blood sugar and fats.
• Similar to aiming for 80% unprocessed foods, aim for 80% of your meals to be grilled, baked, braised, stewed, sautéed, air-fried, and fresh.
• Choose avocado oil instead of butter or vegetable oils.
Sample menu (1 day): 2000 calories, moderate carbohydrates
Breakfast: Huevos rancheros with black beans and avocado
• 2 large eggs
• 2 corn tortillas
• ½ cup of black beans
• ¼ of an avocado
• 2 tablespoons of red sauce
• 1 teaspoon of avocado oil
Lunch: Grilled chicken bowl with rice, pinto beans, and sweet peppers.
• 4 oz of chicken
• ¾ cup of cooked white rice
• ½ cup of pinto beans
• Sliced sweet peppers, sautéed
• A splash of oil
• Pico de gallo, lime, cilantro
Snack: Greek yogurt with mango and chia seeds
• 1 cup of 2% plain Greek yogurt
• ½ cup diced mango
• 1 tablespoon (T) of chia seeds
Dinner: Pork loin with chili and lime, with quinoa, roasted sweet potato and pumpkin seeds (yum!)
• 4 oz of pork loin
• Garlic, cumin, smoked paprika, chili powder, salt
• ½ cup of quinoa
• ¾ cup roasted sweet potato
• 1 tablespoon (T) of pumpkin seeds
• Avocado oil and lime juice for spritzing
• Salad of tomato, cucumber, red onion and cilantro, drizzled with oil and lime juice
• Dessert: churro
PROMISED RECIPE: Crispy pan-fried bean and rice pancakes
Ingredients
• 2 cups of cold cooked rice
• 1 can of black or pinto beans, drained
• 1 egg
• 1/3 cup of grated cheese
• 2 tablespoons of flour
• 1 teaspoon of cumin
• ½ teaspoon of chili powder
• Salt to taste
Lime yogurt sauce (blend everything together)
• ½ cup of Greek yogurt
• Juice of ½ lime
• A pinch of salt
Preparation
Mash half of the beans in a bowl.
Add the rice, the remaining beans, the egg, the cheese, the flour, and the spices, and mix well.
Shape into pancakes approximately 1/2 inch thick.
Heat a thin layer of oil in a frying pan over medium heat. Cook 3–4 minutes per side until golden brown and crispy.
Serve topped with lime yogurt, avocado, hot sauce or a fried egg.
