Celebrating Hispanic Heritage Month with Healthy Traditions

Celebrate Hispanic Heritage Month

Celebrate Hispanic Heritage Month.
Rural Health and Nutrition Extension Team, ©2023, Clemson Extension

Hispanic Heritage Month is a celebration of the rich and diverse culture and history of the Hispanic and Latino countries and communities. It runs from September 15th to October 15th and holds a special significance as many Central and South American countries celebrate their independence days within this timeframe, adding to the pride each country has for its unique history. In this celebration of culture, we cannot overlook the significance of traditional Hispanic foods. These dishes, with their unique blend of influences, reflect the heart and soul of Hispanic and Latino heritage. From mole in Mexico to arepas in Colombia, these culinary traditions tell a story of diversity and flavor.

The countries, communities, and cultures recognized during Hispanic Heritage Month are widely diverse, each with its own unique characteristics. The term Hispanic reflects the influence brought to the area through Spain and the Spanish language, while Latino reflects the heritage that is native to the Americas and the Caribbean. This unique blend of influences has led to the creation of cultures throughout the American continents that are individual and distinctive, including the foods that are consumed.

Mole from Mexico, arepas from Columbia, ceviche from Peru, mofongo from Puerto Rico, and pupusas from El Salvador – these are just a few popular dishes that are found in Latin American countries, highlighting the diversity among cultures. The many influences from European colonization blended with indigenous practices have created food traditions that merge the old world with the new. Corn, beans, squash, tomatoes, ancient grains like quinoa, and amaranth are just some of the staples that provide not only delicious tastes but also powerful nutritional benefits. These ingredients have deep roots in both the old and new worlds, contributing to the unique fusion of flavors found in Hispanic cuisine.

Embracing a traditional diet has many benefits for Hispanic/Latino families living in the US. Following a diet similar to that of your ancestors is a great way to maintain the cultural importance and identity of your heritage while living in a different country with its own distinct culture. Not only that but following a traditional diet can have many added health benefits, especially for those living in the US. Traditional diets emphasize whole foods, the use of spices for seasoning instead of salt or sugar, and the consumption of seasonal ingredients. These practices not only honor cultural heritage but can also be economically advantageous.

Creating a Healthy Traditional Hispanic Dish

Now, let’s delve into how you maximize nutritional benefits to make traditional Hispanic dishes healthier while preserving their cultural essence. The key is to start with whole foods. Here are some tips and tricks:

  • Incorporate Whole Grains: The key to creating a healthy traditional Hispanic/Latino dish is to start with whole foods. Many traditional dishes incorporate the use of only whole foods because our ancestors did not have access to any grocery store or supermarket like we do now; they used what they grew in each season and meat they had available to create their dishes. Incorporate more whole grains, fruits, vegetables, lean protein, and healthy fats to create your meal.
  • Spice it Up: Use spices to season instead of salt and sugar. There is an abundance of spices found now at any grocery store that can be used to season food and add a depth of flavor and tradition to your meal. For Hispanic/Latino meals, try to incorporate more chili powder, tajin, cumin, coriander and fresh cilantro, lime juice, and for cooking something on the sweeter side, try using more cinnamon and nutmeg instead of sugar.
  • Focus on Quality Carbohydrates: Focus on incorporating higher quality carbohydrates into your meal. Especially for those living with diabetes, it can be important to ensure you are eating a proper portion of carbohydrates at each meal, which can be tough when some traditional Latino/Hispanic dishes rely heavily on rice and tortillas. If you are living with diabetes, it might be worth trying to substitute the rice with more lentils or beans or trying tortilla alternatives. For example, swap out a corn tortilla for a lettuce leaf, or use veggie sticks like carrots or celery to use with guacamole or salsa. This way, you can still enjoy a traditional meal without eating out of the recommended range for carbohydrates for someone with diabetes.
  • Embrace Healthy Cooking Techniques: Consider making a simple switch from cooking methods that involve frying, which can add excess unhealthy fats to your dishes. Alternative techniques such as grilling, baking, steaming, or sauteing with minimal oil are an easy switch. Grilled vegetables, for example, retain their natural flavors and textures while being lower in calories and saturated fats. By making this simple switch, you can enjoy your favorite dishes with a healthier twist without compromising on taste.
  • Choose Leaner Cuts of Meat: When traditional Hispanic dishes call for meat, opt for leaner cuts such as skinless chicken breast, turkey, or lean pork cuts. These choices are lower in saturated fats, which can help manage cholesterol levels and improve heart health. Additionally, consider marinating meats with herbs, citrus, juices, and flavorful spices to add richness and tenderness without relying on excess fats. By selecting leaner cuts and smart marinating techniques, you can savor the delicious flavors of traditional dishes while making them more heart-healthy and diabetes-friendly.


As we celebrate Hispanic Heritage Month, let’s embrace the culinary traditions that have been passed down through generations. By making simple adjustments and choices, we can enjoy the flavors of our heritage while promoting health and wellness in our communities. Traditional Hispanic foods can be a source of cultural pride and nourishment for both body and soul.

Stirring Up Healthy Recipes

Stirring Up Healthy Recipes is a FREE monthly cooking class that provides practical nutrition education to those living with a chronic disease diagnosis.

If you have not registered for Stirring Up Healthy Recipes – what are you waiting for? You can sign up by following the link HERE.


  1. https://oldwayspt.org/traditional-diets/why-traditional-diets
  2. https://www.eatright.org/food/cultural-cuisines-and-traditions/central-and-south-american/easy-ways-to-lighten-up-your-mexican-fiesta

If this document didn’t answer your questions, please contact HGIC at hgic@clemson.edu or 1-888-656-9988.

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