Losing Weight in a Latino Culture: Overcoming Common Challenges

Written By Vanessa Carrillo

¡Hola amigos y amigas! Hoy vamos a hablar sobre un tema que muchos hispanos/latinos enfrentan durante los días festivos cuando están tratando de bajar de peso.

What happens if your Hispanic family doesn't compartmentalize their food according to MyPlate? Does that make it unhealthy? Absolutely not. I'm Vanessa, your in-house Mexican nutritionist, and I'm here to tell you that your mom's tamales for Thanksgiving can fit into your meal plan while you're trying to lose weight! Think about it. Do people in other cultures or countries lose weight without following America's MyPlate? Absolutely. The most important takeaway from MyPlate is that half of our meal should consist of fruits and vegetables, and the other quarters should be protein and carbohydrates. Now, how can we apply that to pozole, tamales, ceviche, baleadas, sopes, pupusas, and other Latin American dishes?

Tip 1

Legumes like beans and lentils count as a vegetable! Legumes are a staple in Latin American homes and are almost always served at every meal. Take advantage of this and load up your plate with your tia's frijoles.

Tip 2

Look for hidden veggies. Some of our dishes already include vegetables, like tomatoes with ceviche, avocados with baleadas, or cabbage with pozole. Take a few minutes to identify what vegetables are mixed into the food. This could mean they're in a puree, sauce, or chopped form. It will look different in every dish. What colors do you see? What flavors do you taste? What textures can you feel in your mouth? These are important steps to take because sometimes we're so focused on seeing sides of steamed veggies instead of hidden veggies.

Tip 3

Be aware of portion sizes. I know some tias or abuelas like to serve their guests until they're full, so make sure to help out during this part. Using your hand can be most helpful when the food is mixed.

Tip 4

Focus on the people. Our foods can be carb-heavy (which is fine, by the way), but this usually results in us needing to eat more because of the lack of protein or veggies. For example, last night I went to a dinner party where the main dishes were enchiladas stuffed with cheese and onion and pulled pork sandwiches. Enchiladas are fried tortillas smothered in sauce, and the toppings were sour cream and lettuce. The side was red rice. Personally, I need about ten enchiladas to feel satisfied. I still included everything on my plate because I know the hostess was cooking all day (and her mother-in-law brought her famous pork sandwiches), but I served myself a small portion of rice, one enchilada (with tons of lettuce), and one sandwich. As guests, we have to accept that we cannot control every meal we eat, and that's okay. One meal will not impact your months of consistency. Enjoy and focus on your family, friends, and their dogs.

Tip 5 

Eat a snack before you leave the house. Sometimes, there is no escaping high-calorie foods (and we shouldn't be approaching meals at a 10 on the hunger scale anyways), so have a protein shake before leaving the house. You'll be able to naturally portion control while still enjoying the foods provided.

Tip 6

Remember the big three: protein, vegetable, and carb. For example, bistec con chile y papa is a perfect example of this. It's a mixed dish that does a great job of highlighting the big three. If your crowd serves food family-style or buffet-style, this gives you flexibility in focusing on the big three.

Overall, traditional Hispanic/Latino foods can certainly be enjoyed while trying to maintain a healthy lifestyle. By following simple tips such as identifying hidden veggies in dishes, being mindful of portion sizes, and focusing on the big three of protein, veggies, and carbs, we can still enjoy the flavors and richness of our cultural cuisine without compromising our health goals. It's important to remember that one meal or event will not undo months of consistency, so it's okay to enjoy in moderation and focus on the people and connections we have with our loved ones during these special occasions. By implementing these tips, we can continue to celebrate and honor our heritage through the food we share with our families and communities.

About the Author

Vanessa Carrillo BS Nutritional Science 

Contributing Editor 

Vanessa is a Chicago-based community nutritionist. She has a BS in Nutritional Science from Iowa State University. 

She enjoys writing about Latino food, trendy health products, and pop culture. She writes, edits, and creates content for The Millennial Nutritionist. If she’s not working, you can find her running with her Husky along Chicago’s lakefront path. Catch more of her on The Millennial Nutritionist Podcast.