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    Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.

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  • Sept. 19, 2009

    Blog: Latin American Diet Pyramid — A healthy eating plan

    By Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.

3 comments posted

It's Latino Nutrition Month, and my vote is "Muy bueno!" to the newly revised Latin American Diet Pyramid. This pyramid was first created in 1996 by Oldways, a non-profit focused on identifying and preserving the world's healthiest food traditions. The latest scientific findings have been incorporated into the new pyramid, which still maintains the culinary traditions of this part of the world. You can see the updated pyramid at http://www.oldwayspt.org/latin_pyramid.html.

The Latin American Diet Pyramid embraces the foods and traditions of the Aztec, Inca and Maya, as well as healthy dietary traditions that emerged following the arrival of Columbus. Traditional Latino diets are rich in corn, grains, tubers (white and sweet potatoes, taro, cassava and yucca) and legumes (beans and peas), along with vegetables (including cactus, tomatillos and sweet peppers), and fruits (such as avocado, cacao and cherimoya). Also emphasized are specific flavors unique to the culture — cilantro, onion, hot chiles and epazote (an herb with a strong citrus/camphor flavor). The foundation of the pyramid incorporates physical activity — and the enjoyment of meals with others.

Moving up the pyramid you see fish and seafood, which are recommended at least twice a week. The next level includes poultry, eggs and lower-fat dairy products, which are to be eaten in moderate amounts daily to weekly. At the tip of the pyramid are lean meats and sweets, which should be eaten only occasionally and in small amounts.

In the United States, the Latino population is growing more rapidly than any other group. Currently they represent about 15 percent of the population, and this number is expected to climb to about 25 percent by 2050. As many others have done, Latinos who come to the United States often adopt unhealthy American habits, such as getting little physical activity, dining away from home and eating high-fat, high-calorie American fare. As a result, Latinos have higher rates of obesity — a contributing factor for cardiovascular disease, diabetes and cancer — than non-Latino whites.

Traditional Latino diets offer a healthier way of eating, and that's something we all can use. The Latin American Diet Pyramid is a tool to get you started exploring and enjoying the healthy foods of this culture. Since it's Latino Nutrition Month, why not give it a try?

A su salud,

Jennifer

3 comments posted

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  • October 5, 2009 8:15 p.m.

    Have you tried yerba mate as an excellent source of antioxidants, vitamins and minerals? It´s also a superb appetite suppressant. If you decide to try it I´d definetely recommend you go organic.

    - Alejandro

  • September 25, 2009 4:03 p.m.

    I married a Puerto Rican just after I graduated from college in Californis. He graduated the following summer and his baby daughter and I went to the ceremony. I never thought of him as having a foreign accent, but the state of Calif. required native speakers of English as teachers, though it would have been more useful to take advantage of the bilingualism of many people in my husband's position. Instead, we flew to Puerto Rico, where he had grown up and where his family had a good sized farm. The traditional diet in PR was healthier than the modern cuisine that imported foods allowed. My husband grew up eating a piece of bread from an old fashioned bakery and coffee made almost white by milk from the family cow. (She was named Vellon for the nickel-like spots on her hide.) She was "la vaca vellon." that, plus any piece of fruit he could find was his breakfast. Lunch was rice and beans. Unfortunately, the rice was white and polished, but the beans were seasoned to the traditional taste and usually some locally grown squash was cut in cubes and added to the beans, along with home grown tomatoes, peppers, and many spices. It was a hearty meal, a complete protein was provided by the grain and legume mixture, and welcome by the hard working field laborers. My husband hunted birds to grill over little fires he made in the fields, and he always carried a spoon. A popular excuse for not inviting a passerby to eat with the family was that they did not have enough cutlery

    - MARY

  • September 23, 2009 11:47 a.m.

    I agree the typical American diet is unhealthy, but this Latino food pyramid is scarcely any better. The heavy dependence on 'corn, grains, and tubers', which require significant processing to be made edible, should be a red flag. These high carb foods upset insulin sensitivity over time - giving rise to cravings for more high carb foods - increasing risk of becoming obese and diabetic. Also, these foods contain foreign proteins that challenge, not strenghten the immune system. The resulting chemical stress on cells, over time, leads to signaling disorders and transformation to cancer. Such foreign proteins also contribute to the accumulation of arterial plaque, which of course means heart disease and stroke. While Latino foods are certainly tasty, a proper food pyramid should include only foods which require no refinement to be made edible - e.g. meat, fish, fruits, veggies, and nuts.

    - Thomas

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