Breakfast has long been touted as the most important meal of the day, with an emphasis on choosing healthy options to power you through the day ahead of you. While there are certainly mistakes you want to avoid making at breakfast, incorporating your cultural foods is not one of them.
For example, a big misconception about Latin American foods is that they are largely unhealthy, because people tend to zero in on single ingredients, such as cheese or flour tortillas, versus a complete meal, Dalina Soto, a Philadelphia-based Dominican-American registered dietitian and author of the forthcoming book, “The Latina Anti-Diet,” tells TODAY.com.
“The wellness world frowns upon our foods because they don’t understand the ingredients or flavors,” Soto says. “But we combine foods, textures and flavors, and they give us the nutrients we need.”
And believe it or not, these combinations can include beloved items like tamales or conchas (Mexican sweet bread, also commonly known as pan dulce), adds Starla Garcia, a Mexican-American registered dietitian in Houston.
“In order to have a balanced meal and to actually balance out blood sugars in a way that’s going to be productive for energy, focus, satiety and fullness, you want to pair it with protein, healthy fats, and fiber,” Garcia says. “So when we think about Latino foods or specifically Mexican foods … it’s just a matter of making sure that we’re creating a balanced plate first so that you can get all these benefits and still enjoy the foods you love.”
What Latina dietitians incorporate into their breakfasts
Eggs
Eggs are a go-to breakfast item for Garcia because they’re a complete protein.
“The combination of the fats in there along with protein will help with satiety and fullness, and adding some spices like cumin or garlic will not only add in flavor, but be beneficial for gut health and fight inflammation, as well,” she says.
Some of Garcia’s favorite egg dishes include:
- Breakfast tacos…
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