Every food-loving Latina knows that the Latina diet has both pros and cons. With rich flavors and a variety of local produce, Latin American cuisine can certainly be very healthy. But sometimes we can also go a little overboard on the sweets. That’s why this National Nutrition Month® the focus is on personalizing your plate to create a more balanced, healthful diet. 

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National Nutrition Month® is an annual campaign created by the Academy of Nutrition and Dietetics. National Nutrition Month® started as National Nutrition Week in 1973, then as interest and excitement grew, National Nutrition Month® was inaugurated in 1980. 

Now, every year during the month of March, people are invited to learn about making informed food choices and developing healthful eating and physical activity habits.

The theme for this year’s National Nutrition Month® is “Personalize Your Plate.” There is no one-size-fits-all approach to nutrition and health. We are all unique with different bodies, goals, backgrounds and tastes! And a Registered Dietitian Nutritionist can tailor a healthful eating plan that is as special as you are. For more information and healthful tips, check out the resources provided by the Academy of Nutrition and Dietetics available in various languages including Spanish.   

Eating healthfully doesn’t have to be complicated! Choose nutritious foods that have vitamins, minerals, fiber and other nutrients. Use these tips: https://sm.eatright.org/ERnotcomplicated #NationalNutritionMonth

Balancing your Latina diet 

As Latinas, food is a big part of our culture. While many Latino dishes are full of healthy ingredients, it’s no secret that we love our carbs and dulces. Many Latin American dishes can also be heavy on fats such as whole-fat cheeses and fatty cuts of meat. Consuming too much of these foods in unbalanced proportions can lead to many health risks such as high cholesterol, diabetes, obesity and high blood pressure, risk factors commonly found in Hispanic populations. 

However, there is no need to completely cut out the foods we love, but learning more about how to create a colorful, well-balanced plate will help us all be healthier in the long-run. 

Some tips from the Academy of Nutrition and Dietetics: 

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Personalize Your Plate 

• Fill half your plate with fruits and veggies. Get creative with produce by trying an assortment of colors and textures.
• Experiment with different grains. Try substituting whole grains for refined grains in recipes.
• Choose lean protein foods. Vary your choices to include seafood, beans, peas and lentils, as well as eggs, lean cuts of meat and poultry that are prepared in a healthful way, such as baked or grilled instead of fried.
• Complete your meal with dairy. Include low-fat or fat-free options like milk, yogurt, cheese, calcium-fortified soymilk, or lactose free milk.

Meal Planning Tips

Eating healthy doesn’t have to be complicated or boring. Think about the foods you like from each food group – mixed dishes count, too! These are just a few examples of how different foods can be eaten as a meal to personalize your plate. If a food you enjoy is not listed here, consider which food group it meets when planning your meals.  

Meal plan suggestions from the Academy of Nutrition and Dietetics. (Source: Personalize Your Plate to Include Foods From Other Cultures–Latin American)

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Building a balanced Latina diet doesn’t have to be a chore. With so many delicious ingredients and a passion for our food, us Latinas are sure to have fun cooking up some colorful, creative dishes to meet our health needs and our passion for flavor!