Many professionals believe that Latin American foods are unhealthy and that they
contribute to obesity among the Latin American population. Sometimes, these studies do not take into consideration the socioeconomic factors that affect these populations. In fact, there are many Latin American dishes that are not only balanced, but nutritious as well. This is important to remember as future dietitians or health professionals so that we can give clients and/or patients a better experience when working with them. With that said, below are five popular Latin American dishes and their nutrients. 1. Ceviche Ceviche is a popular dish all throughout Latin America. However, Peru is known to have the best ceviche. This dish is made from marinating raw fish in citrus juice (most often lime) and mixing it with diced vegetables such as tomato, cilantro, red onion, and avocado. This plate is a good source of protein, however the amount does vary depending on the fish used. The fresh vegetables and citrus juice also provide a high amount of vitamin C to the dish. 2. Arroz con Gandules This dish originates in Puerto Rico and is a rice dish with pigeon peas. This can be considered a nutritious dish because when legumes and grains are paired together, it makes a complete protein. Legumes also have fiber and a variety of B vitamins such as thiamin, niacin, and riboflavin. The most important ingredient in this dish is the sofrito, which is made from green peppers, onions, and garlic, which are sources of vitamin C. 3. Huevos Rancheros Huevos Rancheros is a Mexican dish in which fried eggs and beans are placed over a corn tortilla and topped with a tomato-based salsa and vegetables. This dish itself is a balancing meal as it contains carbohydrates in the tortilla, protein in the eggs, and vitamins, as well as fiber, in the vegetables. One may choose to add onions, cilantro, avocado and even cheese to add more flavor and nutrients to the dish. 4. Pozole Pozole is another traditional Mexican dish and is often consumed on big holidays or celebrations. It is a soup that is traditionally made with pork, but a different meat may be chosen such as chicken or beef as well as hominy kernels and garlic. More spices and vegetables are added such as oregano, radish, cabbage, avocado and lime juice. Pozole can be considered a balanced meal because the meat provides a protein source and the hominy grains provide a good amount of carbohydrates as well as some fiber. Radishes and cabbage both provide folate, thiamine, niacin, and pantothenic acid (also in avocados). 5. Tacos Tacos are another dish originating in Mexico, however there are many varieties of tacos all across Latin America. The reason this meal may be considered balanced and nutritious is because it contains both a carbohydrate and protein source with the tortilla and the choice of meat. No taco is complete without some form of salsa, whether it is pico de gallo, a tomato-based sauce, or even a mango sauce for fish tacos. Fresh vegetables such as cilantro, onions, tomatoes, and avocado are always added to tacos, assuring that there are a variety of vitamins as well as fiber.
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November 2022
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