By Raquel C. Malo, MS, RD, LD/N

As a culture, Hispanics universally share a common language and a strong commitment to family. In these households usually the eldest woman or “la Patrona” is the family’s caregiver who takes great pride in tending to nearly all the family needs, including cooking and serving meals. From a caregiver’s perspective, the process of preparing and consuming food is truly an expression of love and appreciation.

Enjoying a Diversity of Foods

Most Hispanics share a love for rice and often beans, but much of the similarity in types of foods enjoyed ends there. Favorite foods and meals are often based on a family’s country of origin. For example, Hispanics from the Caribbean may enjoy beans and rice, plantains, beef and pork, but don’t eat as many vegetables as Hispanics from other countries. Latinos from Central America eat more fresh vegetables, prepare foods with more spices and special sauces, but also have tamales, tortillas, rice, beans and cheese.  Families whose origin is South America eat much more meat—particularly beef, pork, chicken and wild chicken—than other Latinos.  They also use corn meal as a food staple, and potatoes and pasta are essential to their diet.  

Many of the traditional Hispanic foods are very nutritious, particularly those made with beans and whole grains. Take a look at the health benefits these foods provide you and your family:

Beans help maintain your blood sugar levels and regularity. Plan your family’s meals to include at least three cups of beans each week because they are:

• Low in fat and free of saturated fat
• Cholesterol-free
• High in protein
• Contain vitamins and minerals including Folate (a B vitamin), Potassium, Iron and Magnesium
• Good source of fiber – One serving has 20% of the recommended daily fiber

Whole grains—such as wheat, oats and corn—contain fiber, B vitamins, essential trace minerals and antioxidants which can:

• Provide a good source of sustainable energy
• Aid in digestion
• Protect against heart disease, cancer, and diabetes
• Lower bad cholesterol and triglycerides
• Regulate blood sugar levels 

Keep in mind that half of the grain servings consumed daily should be whole grains; consequently, for most meals serve a whole grain food, such as a corn tortilla, corn taco, brown rice, oatmeal or bread. 

Facing “Processed” Food Challenge

Although Hispanics prefer fresh foods rather than processed foods, this can be challenging in today’s society.  As more Hispanic and Latino families living in communities throughout the U.S. become acculturated—adopting “American” behaviors and lifestyles—they eat more of the readily-available, often high-calorie, processed American foods.  This trend, coupled with a lack of exercise and large portions has caused an exceptionally high incidence of obesity and diabetes among Hispanics (and other cultures).

Making Adjustments

Traditionally the family’s caregiver serves large amounts of food to show how much she cares about them, i.e., a lot of served food equals a lot of love for the family from the caregiver.  Everyone at the table is expected to eat “everything on the plate,” so the caregiver feels appreciated and respected. Conversely, if any food remains on a plate after a meal, the caregiver may be emotionally hurt and offended. However, there is a way to address this cultural issue by using a smaller plate (therefore, you can still fill the plate with food, but there will be less food than if you used a larger plate!) You can also do your part to educate your family about portion control.

Giving Portion Control a Try

As the family’s caregiver, you’re in an enviable position to educate your family and help them adapt to a healthier lifestyle. You can first discuss with them how smaller portions can positively impact their health and actually illustrate how much you care about them, and not the contrary.  Then take action by monitoring the foods they eat, cooking with less salt, and start managing portion sizes.  Here are a few easy-to-follow tips to help you: 

• A serving of meat should be the size and thickness of the palm of your hand
• Fruits and vegetables should be the size of one handful
• A slice of cheese should be the size of your thumb—which automatically eliminates processed cheese

When your family dines at home, you can control the types and amount of food they eat. For the occasional times when your family “eats out,” be cautious about food selections and serving size.  For example, a home-made quesadilla is often a 5-inch tortilla with about 540 calories and 30 grams of fat. In a restaurant, a quesadilla may measure 10-inches with over 1,200 calories and 70 grams of fat.

Reading Labels

Reading food labels is also helpful in determining portion sizes. A variety of foods, such as cereals, snack foods, and rice, are packaged in multi-serving containers.  Check the label for the suggested amount per serving to help control how much you eat—both in terms of volume and calories.  

Over time and with patience you’ll find that educating your family about nutritious food choices and portion control can help them have a healthier life while still enjoying the familiar foods they love.

Resources

Nutrition & Healthy Lifestyle Topics— provides articles and resources on a variety of topics about healthy lifestyles

Latino Nutrition Coalition—offers a Latino Diet Pyramid, meal planning tips, recipes, and the Camino Mágico—a guide for supermarket shopping

Whole Grains Council—gives consumers, health professionals and food manufacturers’ information and guidance on the benefits of whole grains

American Dietetic Association—provides nutrition fact sheets and information for a healthier lifestyle