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Explore Heritage Diets

What is the
Latin American Heritage Diet?

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.

Oldways Cultural Food Traditions
Oldways Cultural Food Traditions
Latin Heritage Diet

Honoring tradition

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. 

Steps to get started

Eat lots of vegetables

Latin American cuisine includes countless vegetables that are essential to soups, tamales, empanadas, and other traditional dishes.

Change the way you think about meat

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.

Go for bold flavors

Fresh herbs, chili peppers, citrus fruits, and pickled vegetables are all traditional ways to add delicious–and spicy–flavor to dishes.

Enjoy fresh fish and seafood

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.

Celebrate the “Three Sisters”

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.

Get back to your roots

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.

Switch to whole grains

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.

Explore tropical fruits

Try native fruits like mangoes, guava, pineapple, papayas, and passionfruit to satisfy your cravings for sweets. Save sweets for special treats or celebrations.

La familia and mealtimes

Sharing healthy heritage meals with friends and family invites all to celebrate culture, history, family, and good health.

Find real foods everywhere

Look to Latin American heritage whole foods, in their natural state, to crowd out processed and packaged “convenience foods” whenever you can.

Latin American Heritage Diet food pyramid

Latin Food Pyramid

Beer and Wine

In moderation

Drink water

Be physically active and enjoy meals with others

Poultry, eggs, cheese, and yogurt

Moderate portions, daily to weekly

Fish and seafood

Eat often, at least twice a week

Fruits, vegetables, whole grains, legumes, beans, nuts, seeds, healthy oils, herbs, and spices

Base every meal on these foods

Meats and sweets

Eat less often

Other ways to get started

Oldways Cultural Food Traditions
Cooking Class Series

Bring heritage-based cooking classes to your community

Oldways Cultural Food Traditions
Food Glossary

Check out our glossary to get familiar with common foods in the Latin American Diet

Oldways Cultural Food Traditions
Free Resources

Factsheets, handouts, PPT presentations, and more

Oldways Cultural Food Traditions
Culinary Travel

Travel, eat, and learn with us

Food and Flavors of the Latin American Heritage Diet

Latin Diet

Food and Flavors of the Latin American Heritage 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.

Pyramid development and history

Curious about how the Latin American Heritage Diet was developed?

Latin Diet
Latin Diet

Health Studies

Research supports
traditional diets

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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