Nutrition Tips for Latino Families During the Holidays and Celebrations

Holidays and big family celebrations are a time of joy, togetherness, and, of course, delicious food. For many Latino families, cherished cultural traditions revolve around the table, making it essential to balance these get-togethers with health-conscious choices.

These gatherings often feature rich, calorie-dense dishes that, while delicious, can pose challenges when maintaining a healthy diet. From sugary desserts to fried entrées, it’s easy to overindulge during these special occasions. Combine this with a packed social calendar, and structured meal planning often takes a backseat.

The first step toward making informed, health-conscious choices is awareness of these challenges. At Legacy Community Health, we believe in honoring cultural and family traditions while promoting healthy eating habits that support long-term well-being for everyone.

Common Nutrition Challenges

“Traditional recipes, while flavorful, often include ingredients high in sugar, saturated fats, or refined grains,” says Mayra Tamez, RD, a registered dietitian with Legacy Community Health. “During large celebrations, these challenges are magnified, making it harder to stick to healthy eating habits.”

Additionally, many Latino families face barriers to staying healthy year-round, like food deserts, which limit access to fresh, affordable produce. There are also misconceptions about the cost and difficulty of healthier options, discouraging families from prioritizing nutrition. “The nutritional value of organic and non-organic food is the same, although people think that organic food is better because it’s more expensive,” said Tamez.

Another roadblock in the path to better nutrition is social media. In today’s digital age, many families turn to social media for nutrition advice, often leading to confusion and misinformation. “Social media is full of unsustainable or fad diets that are not personalized and can sometimes be harmful or ineffective,” warns Tamez.

To make better choices, families should consult registered dietitians, who can offer tailored, professional advice, or use evidence-based tools like MyPlate to create balanced meals that align with their cultural preferences and nutritional needs.

Practical Tips for Staying Healthy

Here are some simple ways to enjoy traditional favorites while staying health-conscious:

• Modify recipes without losing flavor: Use whole-grain flour or brown rice instead of refined versions. Substitute fatty or processed meats for lean meats, reduce added sugar in desserts, and incorporate more vegetables or legumes into traditional dishes.
• Control portions: Serve meals on smaller plates to avoid overeating. Encourage mindful eating by savoring every bite and enjoying meals together as a family.
• Hydrate wisely: Opt for water or unsweetened beverages instead of sugary drinks like sodas or aguas frescas.
• Add nutrients with seasonal produce: Include vibrant fruits and vegetables to enhance flavor, color, and nutritional value.
• Engage kids in cooking: Involve children in meal preparation to teach them about balanced eating in a fun and interactive way.

The Role of Nutrition

Diabetes, hypertension, and obesity, which are prevalent in the Latino community, can be prevented by opting for healthier foods or making small changes in your diet, such as reducing salt intake and incorporating whole foods.

If you need help creating balanced meals, MyPlate.gov is a convenient tool. It encourages filling half your plate with fruits and vegetables, one-quarter with lean proteins, and one-quarter with whole grains.

For personalized resources and support, families can rely on Legacy Community Health. We are proud to offer customized dietitian services tailored to individual needs and educational workshops for meal planning, preparation, and shopping on a budget.

Celebrations don’t have to be a time of compromise. Families can enjoy these special moments without sacrificing health by making small, intentional changes.

For more information, visit LegacyCommunityHealth.org or call (832) 548-5000 to learn more about our nutrition services and how we can help your family thrive year-round. Watch Mayra’s Que Onda interview here.