This eating pattern has traditionally existed in the parts of Latin America where maize (corn), potatoes, peanuts, and beans are grown. Fresh fruits and vegetables are heavily featured, as are peppers, squash, seafood, rice, and beans.
The Latin American Heritage Diet preserves and revitalizes centuries-old traditions and tastes. It blends the broad traditional diets of four major cultures: the indigenous people (Aztecs, Incas, Mayans, and other Native Americans), the Spanish, Portuguese, and continental Africans.
Latin American cuisine includes countless vegetables that are essential to soups, tamales, empanadas, and other traditional dishes.
If you eat meat, have smaller amounts. Use it as a garnish instead of a main course, or choose a smaller portion size for your main course.
Fresh herbs, chili peppers, citrus fruits, and pickled vegetables are all traditional ways to add delicious–and spicy–flavor to dishes.
They’re the best sources of heart- and brain-healthy omega-3s. Latin American cuisine features bright ceviches, fish tacos, seafood paella, and fish stews.
Corn, beans, and squash are three interdependent crops that were grown by indigenous people in the Americas. They are at the heart of many traditional meals.
Potatoes rival corn as the oldest and most important Latin American crop and are full of fiber and nutrition. Taro, cassava, and yams are just a few other native tubers to try.
Whole grains like quinoa and whole cornmeal are healthier, with more fiber, more protein, and higher levels of many essential nutrients than their refined counterparts.
Try native fruits like mangoes, guava, pineapple, papayas, and passionfruit to satisfy your cravings for sweets. Save sweets for special treats or celebrations.
Sharing healthy heritage meals with friends and family invites all to celebrate culture, history, family, and good health.
Look to Latin American heritage whole foods, in their natural state, to crowd out processed and packaged “convenience foods” whenever you can.
In moderation
Moderate portions, daily to weekly
Eat often, at least twice a week
Base every meal on these foods
Eat less often
© 2009 Oldways. All rights reserved. Illustration by: George Middleton www.oldwayspt.org
Check out our glossary to get familiar with common foods in the Latin American Diet
Did you know that some of the world’s favorite foods, like tomatoes and potatoes, originated in Central and South America? Learn more about foods and flavors that are common in the Latin American Heritage Diet, and how frequently to eat them.
Curious about how the Latin American Heritage Diet was developed?
Although nutrition research has historically been Eurocentric, emerging studies highlight the health benefits of traditional Latin American diets and the benefits of culturally tailored nutrition programming.
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