Hispanic food is rich in flavor and variety, with dishes from Mexico and Cuba all the way down to Argentina, in the Southern tip of South America. With so many foods and recipes to choose from and an extensive range of sauces and spices, there are many tasty options for healthy Hispanic food. Latin diets often include rice, beans, corn and distinctive sauces such as salsa, guacamole and pico de gallo.
Hispanic Foods Background
Many Hispanic foods are naturally high in nutrients, such as beans and rice, corn, fish, peppers, tomatoes, plantains, corn tortillas, yucca, salsa, bananas, papayas, mangoes, avocado and chicken. Hispanic foods can vary widely by country, however, with different influences in different areas. There is a considerable Spanish influence in many Hispanic dishes, and other common influences include Native American, French, Italian, African and Caribbean flavors. Countries with more European influence -- such as Argentina -- often have more red meat, which should be eaten in moderation for a healthy diet.
Considerations
According to the publication "Ponte Al Dia," Latin people tend to cook at home often, which offers healthier, less processed foods to eat. Fast food versions of Latin food in America -- such as Del Taco or Taco Bell -- tend to be high in calories, trans fats and saturated fats and low in nutrients; their recipes tend to stray from traditional dishes and menu items. Avoid fast food Latin foods in favor of home cooking as much as possible.
Healthy Hispanic Dishes
Some healthy Hispanic dish ideas include black beans and rice with vegetables and fish; grilled corn on the cob with rice, grilled tilapia and tomatillo sauce; and whole wheat tortilla wraps with peppers, avocado, onions, black beans, low-fat cheese and salsa. Some healthy Latin snacks and appetizers include a grilled chicken salad with pico de gallo, Brazil nuts, avocado salad, Macadamia nuts, fried bananas, baked plantains, papaya or mango shakes with skin milk, cantaloupe and watermelon.
Cooking Tips
When planning your Latin-inspired meals, follow some healthy cooking tips to guarantee tasty, nutritious meals without extra calories or unhealthy fats. Unhealthy fats include saturated fat and trans fats, which are found in red meat, many fried foods and pre-packaged desserts. When cooking, avoid frying your foods -- with the exception of fried bananas, which can still be healthy -- in favor of grilling or baking. Also, choose low-fat dairy products such as fat-free sour cream or low-fat cheese. Use red meat sparingly and instead cook more fish and chicken, or eat beans and nuts for protein.
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