The Latin American Heritage Diet Pyramid incorporates the foods, the culinary traditions, the practicalities, food availability and the sustainability of diets ranging throughout the vastness of Latin America. It also reflects the experience of the border region, where interplay between the cultures of the southern half of the American continents and those of the northern half is a daily fact of life.
The foods of the Latin American Heritage Diet Pyramid are familiar to many: potatoes, beans, tomatoes, chiles, corn, avocados, tortillas and chocolate. As the cookbook authors Chris Schlesinger and John Willoughby wrote about “unconscious healthfulness” of many ethnic cuisines around the world, they were created not specifically to be healthful but to be as tasty as possible, using available ingredients — largely grain, legumes, vegetables and spices. The resulting dishes turn out to be good for you.”
This is a hallmark of the Latin American Diet Pyramid.
Oldways and a scientific committee created the Latin American Diet Pyramid in 1996 at the Latin American Diet Conference in El Paso, Texas. The scientific basis of the foods used in the pyramid to represent a healthy, traditional Latin American Diet is based on two distinct historical periods of the culinary evolution of the peoples of the Southern of the two American continents: (1) cultures of aboriginal Latin Americans (Aztec, Inca, Mayan); and (2) the dietary traditions post-Columbus.
To develop the Latin American Diet Pyramid, Oldways worked closely with Frank Sacks of the Harvard School of Public Health, along with a committee that included Hannia Campos and Guillermo Herrera, also from HSPH; Benjamin Torun, Institute of Nutrition for Central American and Panama; Leonardo Matt of PAHO in Costa Rica; John Foreyt of Baylor College of Medicine; Adolfo and Myriam Chavez of the National Center for Nutrition in Mexico; Manuel Pena of PAHO in Washington, DC; Rebecca Kirby of Texas Tech; and Elizabeth de Oliveira e Silva of Rockefeller University.
The Latin American Diet Pyramid was updated in 2005 at the Latin American Diet Summit in Mexico City. Some of the same scientists participated in 2005 as had they had done in 1996, in addition to Hector Bourges, Mexico’s National Institute of Medical Science and Nutrition; Joanne Slavin, University of Minnesota; and Michelle Wien, University of Medicine and Dentistry of New Jersey.
The Latin American Diet Pyramid incorporates these basic assumptions:
As you explore the Latin American Heritage Diets, you may encounter some unfamiliar words in menus or in recipes. We don’t want anyone to pass up trying a new food simply because they don’t know what it is – so we’ve included this glossary of food terms for all types of foods, spices, dishes, and more.
Amaranth [AM-ahr-anth]: A tiny grain with a lively, peppery taste that was a staple of Aztec culture. In Latin America it is often sold as street food popped like corn. It’s also popular in cereals and breads.
Arepas [ah-RAY-pahs]: Crispy cornmeal cakes traditional to Colombia, Venezuela, and Panama.
Arroz Congri [ah-ROHS KOHN-gree]: A Cuban-style rice and beans dish. We recommend it with brown rice.
Arroz con Pollo [ah-ROHS kohn POY-oh]: Spanish for “rice with chicken,” a traditional Latin American dish similar to a Spanish paella.
Bacalao [bah-kah-LAH-oh]: Codfish that has been preserved for longer storage through a process of salt-curing and drying so that all the moisture is drawn out.
Carambola [kahr-uhm-BOH-luh]: This fruit, sometimes called “star fruit,” has a mild sweet and sour flavor similar to that of a green grape.
Ceviche [suh-VEE-chay]: A dish consisting of cubed raw fish or shellfish marinated in lime juice.
Chayote [chai-OW-tay]: A green squash with a mild taste similar to zucchini.
Chiles [CHIL-ees]: There are roughly 4,000 different types of chile peppers coming in all different shapes, sizes, colors, heat levels, and flavor profiles. They are an essential element of many Latin American dishes, lending spiciness and flavor to the cuisine.
Chimichurri [chim-ee-CHUR-ee]: A classic Argentinian condiment made from parsley and garlic that’s bright, fresh, and tart, with a touch of heat.
Cotija [coh-TEE-hah]: An aged Mexican cow’s milk cheese with a salty taste, similar to feta. It is typically sold in small rounds or in crumbles.
Curtido [kur-TEE-doh]: A spicy and refreshing Salvadoran slaw made with pickled cabbage, carrot, and onions.
Elotes [ay-LOHT-ays]: A street food favorite made from grilled corn on the cob, coated with a cheesy sauce and drizzled with lime juice.
Epazote [eh-pah-ZOH-tay]: A pungent herb, used in Mexico and Guatemala, which has hints of oregano, anise, mint, and citrus. It’s best used fresh.
Gallo Pinto [GUY-oh PEEN-toh]: A beans and rice dish traditional in Costa Rica and Nicaragua, often served alongside eggs for breakfast.
Guacamole [GWAHK-a-moh-lay]: An avocado-based dip or spread used in Mexican cuisine.
Guava [GWAH-vah]: A tropical fruit popular throughout Latin America and the Caribbean with a delightfully sweet taste. The edible skin ranges from green to yellow depending on ripeness, while the flesh can be either white or vibrant magenta, depending on the variety.
Hominy [HAA-muh-nee]: Dried corn kernels that have been treated with an alkaline solution that softens the kernels and makes some of the nutrients more bioavailable.
Huitlacoche [WEET-lah-koh-chay]: Considered a delicacy in Mexico, this pathogenic fungus, also called corn smut or corn mushrooms, is a type of plant disease that grows on corn kernels (and tastes delicious). It has a puffy, gray appearance and a flavor profile somewhat similar to a truffle.
Jicama [HIK-ah-mah]: A crunchy, juicy root vegetable that can be eaten raw or cooked. It has a mild flavor and the texture of an apple or Asian pear.
Masa [MAH-sah]: A dough or flour made from ground corn that’s been treated with an alkaline solution that makes some of the nutrients more bioavailable.
Mole [MOH-lay]: A rich sauce made with chiles, spices, and chocolate that is often earthy and nutty in flavor.
Mosh [MOHSH]: A milky oatmeal beverage served for breakfast in Guatemala and a few other Central American countries.
Nopales [noh-PAH-lays]: The edible pads of the prickly pear cactus, which can be eaten raw or cooked, and are commonly used in Mexican cuisine.
Pico de Gallo [PEEK-oh day GUY-oh]: Also called “salsa fresca,” this popular salsa is made of fresh tomatoes, onion, chiles, and lime juice.
Pitaya [pih-TY-ah]: often called “dragon fruit,” this hot pink or yellow fruit grows on cactuses and is a bit like a mild kiwi in both flavor and texture.
Plantain [plan-TAYN]: A more savory cousin of the banana, these fruits are often pan-fried, or boiled and they get softer and creamier as they ripen and their peels turns brown.
Pozole [poh-ZOH-lay]: This is a rich, hearty soup, traditional in Mexico, made with hominy and chiles, and accompanied by fresh toppings such as cabbage, avocado, limes, and herbs.
Pupusa [puh-POOS-ah]: A Salvadoran corn cake stuffed with cheese, beans or pickled vegetables, and often served with curtido and salsa.
Queso Fresco [KAY-soh FRES-koh]: A fresh, soft, moist cheese that is salty, milky, and mildly tangy.
Quinoa [KEEN-wah]: An ancient grain native to the Andes and long cultivated by the Inca. It’s a relatively fast-cooking grain that works as a light, fluffy side dish, or as an ingredient in soups and salads.
Sofrito [soh-FREE-toh]: A rich, vegetable-based puree that add deep flavor to soups, stews, and sauces. Red sofritos are made with tomatoes and/or red peppers, while green sofritos are made with green peppers and cilantro.
Tamales [tah-MAH-lays]: A Central American and Mexican dish consisting of masa dough wrapped in a corn husk or banana leaves and steamed. They are often stuffed with ingredients like beans and cheese.
Tomatillo [toh-mah-TEE-oh]: A type of husk tomato native to Mexico and Central America and used in Mayan and Aztec cuisine. They are often used in salsas and green sauces.
Tortilla de Maíz [tor-TEE-yah day MAYS]: A type of masa-based flatbread that is a staple of the cuisine in Latin America. These serve as the base for tacos, enchiladas, fajitas, quesadillas, tostadas and many other dishes.
Sikil Pak [sik-KEEL PAHK]: With roots in Mayan cuisine, this dish combines pumpkin seeds, spices, tomatoes, and onion in a smoky, spicy salsa-like dip.
Yuca [YOO-kah]: Also called cassava, this root vegetable looks a bit similar to a sweet potato with a rough, bark-like skin. It has a grainy, starchy texture similar to a potato and has a mildly sweet and nutty flavor.
Immerse yourself in the world of Latin American Heritage cuisine, where good food and good health come together.
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