Minorities including people from African-American ancestry are more likely to have high blood pressure, heart disease, diabetes, and stroke.[1] Are deep-fried ethnic foods responsible for such conditions? Well, not necessarily.
There are many cultures throughout the world that have made numerous remarkable influences in America. The African American culture has many wonderful and amazing foods that have flourished from origin in America, Africa, the Caribbean, or South America.
During this month, we dedicate and appreciate the contributions of the African-American cuisine including how we can benefit from them to create a healthful meal plan. The African Heritage Diet Pyramid* illustrates magnificently how the African culinary heritage can be brought back and result in a nutritious and delicious meals.
*With permission of Oldways at www.oldwayspt.org
The African Heritage Diet Pyramid nutrient-dense greens are the base of the pyramid indicating those should be eaten abundantly. The pyramid also encourages physical activity and enjoying meals with others. This pyramid promotes consumption of fruits, beans & peas; peanuts, nuts, vegetables, whole grains, and tubers. The African Heritage Diet Pyramid recommends fish and seafood two times per week. Fatty fish as salmon, tuna, and trout, are rich in omega-3 fatty acids.
Omega-3 fatty acids can help to prevent heart disease. Eggs, poultry, other meats and healthy oils are above the fish group, suggesting their consumption in small quantities.The use of herbs and spices are highly recommended to enhance flavor without adding salt. In the very top of the pyramid are sweets for occasional consumption and in small quantities.
With all this information we can create delicious and nourishing meals such oven-baked catfish, with greens and corn bread.Breakfast is important along with nothing better than hot-grits with scrambled egg and fruit.
The perfect duo beans and corn bread for dinner can make a satisfying meal after a hard-working day.Dinner time is the best time to share and enjoy conversation with all family members without electronic devices. Let’s celebrate diversity and cook family meals based on the African Heritage Diet Pyramid.
Although, if you need help to transform the pyramid information into your healthy plate to your health, please consult with a registered dietitian nutritionist.
By Araceli Vázquez, MS, RDN, LD
[1] African American and Heart Disease. American Heart Association. Available at: https://www.heart.org/en/health-topics/consumer-healthcare/what-is-cardiovascular-disease/african-americans-and-heart-disease-stroke. Accessed February 5, 2019.