What is a healthy diet for Hispanic people?

November 14, 2025 •

4 min read

According to the CDC, Hispanic adults are 70% more likely than non-Hispanic white adults to be diagnosed with diabetes, highlighting the critical importance of dietary choices. Understanding what is a healthy diet for Hispanic people involves celebrating traditional foods while making mindful modifications to support long-term wellness.

Quick Summary

This guide outlines a balanced and nutritious diet for Hispanic people by focusing on traditional staples like beans, corn, fruits, and vegetables. It offers practical tips for modifying recipes, controlling portions, and choosing healthier cooking methods while celebrating rich cultural flavors and communal eating practices.

Key Points

Traditional Diet Foundation: Focus on plant-based staples like beans, whole grains (corn), fruits, and vegetables, which have been health-promoting in traditional Latin American diets.
Modify High-Fat Methods: Adapt recipes by grilling, baking, or stewing instead of frying, and use healthier fats like olive or canola oil over lard or butter.
Reduce Sodium: Use flavorful herbs and spices like cumin, cilantro, and chili peppers to reduce reliance on salt for seasoning dishes.
Limit Refined Carbs and Sugars: Swap white rice and flour tortillas for whole-grain versions. Reduce added sugar in drinks like aguas frescas and reserve sugary desserts for special occasions.
Prioritize Lean Protein: Incorporate more fish, seafood, and legumes, and choose leaner cuts of meat like skinless chicken.
Embrace Social Eating: Enjoying healthy, heritage meals with family and friends is a cherished tradition that supports overall well-being.
Focus on Portion Control: Adhere to balanced plate guidelines, filling half your plate with vegetables to ensure adequate nutrient intake without overeating.

Reclaiming the Health of Traditional Hispanic Diets

Many traditional Latin American diets are naturally rich in nutrient-dense, plant-based foods, such as beans, whole grains, fruits, and vegetables. However, dietary shifts influenced by the American food environment have led to higher rates of chronic conditions like obesity and diabetes within Hispanic communities, fueled by processed foods, added sugars, and refined carbohydrates. The key to better health is not to abandon cultural cuisine but to reclaim its healthiest roots and adapt traditional recipes using modern nutrition knowledge.

The Foundational Food Groups of a Healthy Hispanic Diet

A healthy eating pattern for Hispanic individuals emphasizes a rich variety of whole foods that are staples across Latin American cuisines.

Legumes: Beans (pinto, black, red), lentils, and chickpeas are powerhouse sources of protein, fiber, iron, and magnesium. They are a cost-effective and filling alternative to meat.
Whole Grains and Tubers: While white rice and refined flour tortillas are common, whole grains like corn (especially whole-grain corn tortillas or hominy), brown rice, quinoa, and oatmeal are far more nutritious. Tubers like yucca, yams, and plantains are also valuable fiber-rich carbs.
Fruits and Vegetables: Traditional diets celebrate a wide array of produce. Incorporate plenty of colorful vegetables like peppers, squash, tomatoes, and nopales (cactus pads), and fruits such as mango, papaya, guava, and pineapple.
Lean Proteins and Healthy Fats: Traditional diets include fish and seafood, providing heart-healthy omega-3s. When consuming meat, choose lean cuts and prepare them grilled, baked, or stewed instead of fried. Healthy fats from avocados, nuts, seeds, and oils like olive or canola are also beneficial.
Herbs and Spices: Flavor dishes with traditional herbs and spices such as cilantro, cumin, oregano, and chili peppers instead of relying on excess salt. Sofrito, made from garlic, onions, and peppers, is a flavorful, low-sodium base for many dishes.

Making Your Favorite Dishes Heart-Healthy

Adapting traditional recipes is simple and allows you to enjoy familiar flavors without sacrificing health. Small changes can make a big difference in reducing saturated fats, sodium, and added sugars.

Example Recipe Modifications:

Refried Beans: Instead of frying beans with lard, mash them with a small amount of heart-healthy olive or canola oil, or use a low-sodium vegetable broth for a similar creamy texture.
Tacos: Swap out ground beef for leaner options like grilled skinless chicken breast, fish, or plant-based fillings such as lentils or black beans. Choose whole-grain corn tortillas over refined flour ones.
Empanadas: Bake or air-fry empanadas instead of deep-frying them to reduce fat content. Fillings can be packed with vegetables or lean proteins.
Aguas Frescas: Prepare these refreshing fruit drinks with fresh, ripe fruit and water, omitting or minimizing the added sugar.
Desserts: Limit high-sugar desserts like churros and tres leches cake to special occasions. Opt for naturally sweet tropical fruits or a small serving of sorbet.

Comparing Traditional vs. Modified Hispanic Dishes


Feature	Traditional Preparation	Modified Healthy Approach
Tostadas	Deep-fried tortilla, fatty meat, full-fat cheese, lard-based refried beans.	Baked or air-fried tortilla, lean grilled chicken or beans, reduced-fat cheese, mashed beans with olive oil.
Sofrito	Salt is often added during preparation, and can be high in oil.	Flavor with extra garlic, onions, peppers, and herbs instead of salt. Sauté with a minimal amount of olive oil.
Rice and Beans	White rice with salt and refined oils, accompanied by lard-based refried beans.	Brown rice cooked with low-sodium broth, paired with whole black beans mashed with olive oil or vegetable broth.
Sweet Drinks	Aguas frescas or juices laden with added sugar.	Homemade aguas frescas with ripe fruit and no added sugar, or water infused with fruit.
Meat Dishes	Fried pork or fatty beef dishes.	Grilled lean beef or chicken, or dishes featuring fish and seafood, seasoned with spices.
Desserts	High-fat, sugary options like flan or churros.	Fruit-based desserts or tropical fruits like mango or papaya.

Practical Tips for Healthier Habits

Portion Control: Use the MyPlate method, aiming for half a plate of vegetables, a quarter with lean protein, and a quarter with whole grains. This helps prevent overeating, a factor in chronic disease.
Rethink Beverages: Choose water, homemade aguas frescas without added sugar, or unsweetened tea or coffee over sugary sodas and juices.
Cook at Home: Preparing meals at home gives you control over ingredients, especially salt, sugar, and fat content. Cooking can also be a joyful, social activity when shared with family.
Embrace Community: Eating healthy meals with family and friends reinforces cultural bonds and supports overall well-being, both physical and mental.
Seasonal and Local Produce: Shopping for fresh, seasonal produce can help lower costs and ensure you are getting the most nutrient-dense ingredients. Visit local farmers' markets or check grocery stores for in-season items.

Conclusion

For Hispanic people, a healthy diet is not about abandoning cultural foodways but embracing their inherent strengths while making simple, informed adjustments. By returning to the traditional focus on plant-based staples, utilizing lean proteins, and cooking with heart-healthy methods, individuals can reduce their risk of common chronic conditions like diabetes and heart disease. Celebrating the rich flavors of Hispanic cuisine with a health-conscious mindset ensures that traditional dishes remain a source of both nourishment and cultural pride for generations to come. Oldways Latin American Heritage Diet offers additional guidance and recipes based on this heritage-centric approach.

Further Resources

Heart-Healthy Eating Latino Style Guide: Provides specific tips for modifying traditional Latino dishes for better heart health.
LULAC Nutrition Fact Sheet: Offers valuable dietary advice and addresses nutritional challenges within the Latino community.

Frequently Asked Questions

Yes, whole-grain corn tortillas are generally a healthier choice as they are lower in calories and carbs, contain more fiber, and are naturally gluten-free compared to refined flour tortillas.

To make healthier refried beans, avoid cooking with lard. Instead, mash cooked beans with a small amount of olive or canola oil, or use a low-sodium vegetable broth for a creamy texture.

Yes, avocados are high in healthy monounsaturated fats that are beneficial for heart health and can help lower LDL ('bad') cholesterol when consumed in moderation. The key is portion control.

You can make traditional dishes less fattening by using cooking methods like grilling, baking, or steaming instead of frying. Opt for lean meats or plant-based protein fillings, and use low-fat dairy or avocado in smaller amounts.

Healthy drink options include homemade aguas frescas made with fresh fruit and no added sugar, unsweetened tea, or coffee. Avoid sugary sodas and juices.

Excellent sources of fiber include beans, lentils, whole-grain corn tortillas, quinoa, fruits like mango and papaya, and vegetables such as nopales and squash.

Factors contributing to higher diabetes rates include shifts towards less healthy diets high in processed foods and refined sugars, as well as socioeconomic factors like food insecurity and limited access to healthcare.