The Hispanic/Latino population is a large and diverse group within the United States, with a wide range of cultural traditions and dietary patterns. Understanding the nutritional aspects of the Hispanic diet is crucial for promoting health and preventing chronic diseases within this community. This article aims to provide a comprehensive overview of Hispanic diet and nutrition, drawing upon various studies and expert insights.
The Diversity of Hispanic/Latino Diets
The term "Hispanic/Latino" encompasses more than 20 nationalities, each with its own unique culinary traditions and dietary preferences. This diversity makes it challenging to generalize about the Hispanic diet, as food choices vary significantly based on country of origin, level of acculturation, socioeconomic status, and other factors.
Researchers have identified several overarching dietary patterns within the Hispanic/Latino community, including:
- Burgers, Fries, & Soft Drinks: This pattern is associated with lower healthfulness across all heritage groups.
- White Rice, Beans, & Red Meats: The healthfulness of this pattern varies depending on heritage, being less healthy in Cuban and Central American groups but healthier in Mexican-origin individuals.
- Fish: This pattern is generally associated with greater healthfulness, except for those of Dominican heritage.
- **Egg and Cheese
- Alcohol
These dietary patterns reflect the influence of both traditional Hispanic cuisine and the adoption of American dietary habits.
Key Components of Traditional Hispanic Diets
Despite the diversity within the Hispanic/Latino community, certain foods and ingredients are commonly found in traditional diets:
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- Corn: A staple grain in many Latin American countries, corn is used to make tortillas, tamales, pozole, and other dishes. Hominy, a dried indigenous maize, boosts fiber and gut health as well.
- Beans: An affordable and versatile source of protein, fiber, and micronutrients, beans are a staple in many Hispanic dishes.
- Rice: Often served alongside beans and other dishes, rice is a primary source of carbohydrates.
- Vegetables: A wide variety of vegetables are used in Hispanic cuisine, including tomatoes, onions, peppers, squash, and nopales (edible cactus stems).
- Fruits: Latin American countries are known for their abundant fruits, such as avocados, plantains, guava, and limes.
- Herbs and Spices: Herbs and spices play a crucial role in Hispanic cuisine, adding flavor and potential health benefits. Cilantro, for example, strengthens heart health and has anti-inflammatory properties.
Many Latin American countries have a version of ceviche, but Peru is the country that’s best known for ceviche. Ceviche is seafood like fish or shrimp, marinated in lime juice and served cold. This dish is usually a great source of lean protein from seafood as well as vitamin C, thanks to the citrus. If you love kimchi, you’ll likely also be a curtido fan. While many Latin American countries have a version of a cabbage salad, the El Salvadoran curtido is fermented and tangy, making it a great food for gut health. Chia seeds are in fact originally from Mexico and are most commonly consumed there as a drink. A very simple but tasty version features water, lime juice, sugar, and of course chia seeds, providing a boost of omega-3 fats and fiber to the drink. The protein and fiber found in legumes like gandules complement the rice and help you to have a lower glycemic response than you would to rice alone. In Cuban staple is a garlicky, citrusy marinade used for proteins like pork or shrimp. It also makes a great dipping sauce. Mojo de ajo is typically made with olive oil, making it a good source of heart-healthy monounsaturated fats. Rajas are strips of grilled or broiled poblano peppers and are a common filling for tacos, tamales, and sandwiches. Rajas are a great vegetarian option, especially when served with cheese like in rajas con queso. A Costa Rican breakfast staple, gallo pinto combines rice and black beans into one dish for a good mix of protein, carbohydrates, and fiber. You might not have expected zucchini (or Mexican squash) to show up in a list of heritage Latino foods, but all squashes are originally from Mesoamerica and Mexican Squash or “calabacita” (very similar to zucchini) is still a very popular vegetable in Mexican food. Calabacitas are a simple side dish made of sauteed Mexican squash and sometimes combined with corn, tomatoes, or cream. Eggs provide protein and fat, corn tortillas provide carbs and fiber, beans provide more protein and fiber, and salsa is a great source of vegetables. Made up of olive oil, parsley, garlic, and often chile, chimichurri provides a boost of heart-healthy fats and antioxidants to any meal. Soups and stews are an important element of Latin American cuisine, and can provide a simple way to get a balanced meal in one dish. There are a few different versions of asopao, but it commonly features chicken, rice, and various veggies for a complete meal. There are a few different variations of pozole but one of the most famous versions is a soup made with chile, pork, and hominy. Like so many Latino soups and stews, pozole has a good balance of nutrients. Even better, it’s traditionally served with plenty of veggies on the side (think cabbage, radish slices, avocado slices) that each person adds to their bowl just before eating. Green chiles are emblematic of New Mexican cuisine and add great flavor to a filling, balanced stew like this one. The Tex Mex classic fajitas offer a good balance of vegetables, protein, and carbs and allow each person to make their own plate according to their own needs. There are versions of this dish across Mesoamerica, with Mexican pipian resembling chicken in a rich sauce, while pepian in Guatemala is more like a stew. Either way, though, this dish features pumpkin seeds to add fiber, protein, healthy fats, and iron to the chicken dish.
Dietary Quality and Gender Differences
A study using data from the National Health and Nutrition Examination Survey (NHANES) examined dietary quality among Hispanic/Latino men and women in homes with children and found that men generally had lower dietary quality compared to women. Men had lower Healthy Eating Index (HEI) scores, indicating a less healthy diet overall. They also consumed more meals that were not home-prepared and purchased more foods from non-grocery stores.
Specifically, the study found that women reported significantly higher mean total vegetable intake, and intakes from vegetable subgroups (dark green, red/orange, and starchy vegetables), and intake of total dairy foods. Men consumed more total protein both inclusive and exclusive of legumes than women. These differences suggest that men and women may have different food-related practices and preferences, which can impact their dietary quality.
Several factors may contribute to these gender differences:
- Food-related practices: Women may be more likely to be involved in meal planning and preparation, leading to healthier food choices.
- Work hours: Men may work more hours outside the home, increasing their reliance on convenience foods and meals prepared away from home.
- Consumer behavior: Men may spend more money on food at stores other than supermarkets or grocery stores, suggesting a preference for quick and easy options.
These findings highlight the importance of considering gender when developing nutrition interventions for Hispanic/Latino families.
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Acculturation and Dietary Changes
Acculturation, the process by which immigrants adopt the cultural practices of their new country, can have a significant impact on dietary patterns. Studies have shown that greater acculturation is associated with higher intakes of less healthy foods, such as sugar-sweetened beverages and fast food, and lower intakes of healthy foods, such as fruits, vegetables, and whole grains.
Dietary acculturation is a complex and dynamic process by which immigrants adopt the cultural practices of the host country and shed the cultural dietary choices and behaviors practiced in the country of origin. And that adherence to cultural dietary patterns may be impacted by the number of years lived in the United States.
This shift in dietary patterns may be due to several factors, including:
- Increased availability of processed foods: As immigrants become more familiar with American culture, they may be exposed to a wider variety of processed foods that are high in sugar, fat, and sodium.
- Changes in food preparation practices: Traditional Hispanic cooking often involves fresh ingredients and time-consuming preparation methods. As immigrants adapt to a new lifestyle, they may rely more on convenience foods and quick meals.
- Marketing and advertising: The food industry heavily markets processed foods to consumers, and immigrants may be particularly susceptible to these messages.
It is important to note that acculturation does not always lead to negative dietary changes. Some immigrants may adopt healthier eating habits as they become more aware of nutrition information and health recommendations.
The Role of Family and Culture
Family and culture play a central role in shaping dietary practices within the Hispanic/Latino community. The Latino value of familismo, which emphasizes loyalty, reciprocity, and solidarity within the family, influences dietary practices within the household. Compared to White American families, the basic Latino family unit is larger (e.g., inclusive of aunts, uncles, cousins, etc.) and more likely to reside in an intergenerational household. As such, interdependence and influence regarding dietary practices over youth in the household may be extended to any adult living in a Latino household.
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Parents, in particular, have a strong influence on their children's dietary intake. Studies have found significant correlations between parental modeling and both healthy and unhealthy child food consumption. Differences in dietary intake and eating behaviors between Hispanic/Latino mothers and fathers may affect the manner in which parents model food and beverage consumption and make foods available in the home environment and away from home. Understanding sociodemographic and sociocultural differences in diet quality and consumer behavior among Hispanic/Latino parents may provide better insight to inform family-centered interventions to prevent obesity. While mothers are traditionally considered the primary food planner and preparer in Hispanic/Latino homes, fathers are increasingly being recognized as having an important influence on youth diet quality and food choices based on food parenting practices such as modeling and making foods available.
Cultural beliefs and traditions also shape food choices. Certain foods may be associated with specific celebrations or holidays, while others may be believed to have medicinal properties.
Health Disparities and Dietary Recommendations
Hispanic/Latino adults are at heightened risk for developing diet-related chronic diseases, including diabetes, heart disease, and certain types of cancer. These health disparities are often linked to poor dietary quality and unhealthy eating habits.
Healthy eating, including daily fruit and vegetable intake, is linked to reduced chronic disease risk (Centers for Disease Control and Prevention, 2021). Hispanics/Latinos exhibit high diet-related chronic disease risk (Centers for Disease Control and Prevention & National Center for Health Statistics, 2019a). Specifically, only about 18% and 15% of Hispanic adults achieve fruit and vegetable consumption recommendations (Siega-Riz et al., 2019), respectively.
Healthcare provider recommendations have shown to be effective for promoting health behavior change, but little is known about healthcare provider healthy eating recommendations among Hispanics/Latinos.
To address these health disparities, it is essential to promote healthy eating habits within the Hispanic/Latino community. Some general dietary recommendations include:
- Increase fruit and vegetable consumption: Aim for at least five servings of fruits and vegetables per day.
- Choose whole grains: Opt for whole-grain bread, tortillas, and rice instead of refined grains.
- Limit added sugars: Reduce consumption of sugar-sweetened beverages, processed foods, and desserts.
- Reduce sodium intake: Avoid processed foods and limit the use of salt in cooking.
- Choose lean protein sources: Select lean meats, poultry, fish, beans, and lentils.
- Cook at home more often: Home-prepared meals are generally healthier than those prepared away from home.
- Be mindful of portion sizes: Pay attention to portion sizes to avoid overeating.
Healthcare Provider Recommendations and Adherence
Healthcare providers (HCPs) are often perceived as credible, trustworthy sources for health information, increasing the likelihood others seek and heed even their simple, brief health behavior change messages. Despite high chronic disease prevalence (Centers for Disease Control and Prevention & National Center for Chronic Disease Prevention and Health Promotion, 2021) and support for HCPs to recommend healthy eating, only half of adults report having ever received such a recommendation (Nguyen et al., 2011, Viera et al., 2007, Xiang et al., 2015, Yang et al., 2011).
A study examined the prevalence of healthcare provider-delivered healthy eating recommendations among Hispanic/Latino adults and found that most (61%) participants reported having ever received such a recommendation. Higher body mass index (AME = 0.015 [0.009, 0.021]) and having a chronic health condition (AME = 0.484 [0.398, 0.571]) were positively associated with receiving a dietary recommendation while age (AME = −0.004 [−0.007, −0.001]) and English proficiency (AME = −0.086 [−0.154, −0.018]) were negatively associated. Participants reported adhering regularly (49.7%) and sometimes (44.4%) to recommendations. There were no significant associations with patient characteristics and adherence to a healthcare provider-delivered dietary recommendation.
Adherence to healthy eating recommendations is integral in the pathway between recommendation receipt and prevention and management of chronic diseases. Adherence studies on HCP lifestyle recommendations among non-Hispanics/Latinos report a range of adherence (Praet and van Loon, 2009; Yang et al., 2011). The Health Belief Model (Rosenstock, 1974) indicates barriers to adherence matter by negatively impacting adherence to recommendations despite an individual’s intentions. The Social Determinants of Health Framework (Yearby, 2020) outlines the inequitable distribution of these barriers across populations, which contributes to the documented differences in adherence across samples.
Hispanics/Latinos are more likely to face additional barriers to healthy eating compared with non-Hispanic Whites due to historic and present-day structural racial and ethnic discrimination (Hagiwara et al., 2020, Kazmierski et al., 2021, Yeh et al., 2008). For example, food insecurity (Hernandez et al., 2017), acculturative stress (Kazmierski et al., 2021), and language barriers (Andreae et al., 2017) are more prevalent among Hispanics/Latinos compared with non-Hispanic Whites, making adherence to healthy eating recommendations more challenging.
Embracing Cultural Foods for Health
It is important to recognize that healthy eating does not mean abandoning cultural traditions. Many traditional Hispanic dishes are nutritious and can be part of a healthy diet. The key is to focus on balance, portion control, and mindful food choices.
Dr. Amanda Velazquez emphasizes that food is love and that it's unfair to discourage people from eating meals that are central to their identity. She and Carolina Castillo recommend embracing all the colors and flavors of Latin American cuisine, while also being mindful of portion sizes and balancing food groups.
They suggest incorporating traditional ingredients like nopales, hominy, and chia seeds into meals, and stocking up on fresh fruits and vegetables at local markets. They also encourage people to experiment with different herbs and spices to add flavor and potential health benefits to their dishes.
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