Smarter Food Choices That Still Honor Family Traditions

Summer is full of celebration – from graduations and birthdays to weddings and backyard barbecues. For many families, these gatherings revolve around food, rich in culture, history, and love. At Legacy Community Health, we believe you don’t have to choose between honoring your traditions and protecting your health.

“It’s possible to enjoy our traditional dishes, but in a slightly healthier way,” says Mayra Tamez, RD, a registered dietitian at Legacy with a focus on cultural nutrition. In a recent Que Onda interview conducted in Spanish, she explained, “We can substitute or reduce ingredients like sugar, fat, or salt—without changing the original flavor, so families don’t feel like they’re missing out.”

Common Nutrition Challenges

Traditional foods are often hearty, flavorful, and made to serve a crowd, but that can also mean they’re higher in sugar, fat, or sodium. When you’re attending multiple celebrations in a short time, the impact adds up.

Another common misconception? That eating healthy has to mean eating less, or eating bland food. “Some of the biggest myths I hear are that healthy eating is expensive, that it means eating smaller portions, or that it requires eliminating enjoyable foods altogether,” Tamez says. “But in reality, all foods can fit into a balanced diet.”

And while organic labels often get the spotlight, Tamez encourages families to focus on overall balance. “Just because something isn’t organic doesn’t mean it’s not healthy,” she says. “Nutritionally, organic and non-organic foods are very similar, and choosing non-organic can help stretch your grocery budget.”

In communities with limited access to fresh foods or affordable options, it can feel even more difficult to make healthy choices. Social media trends and fad diets don’t help, offering quick fixes that rarely work long-term. “Don’t make drastic changes – small, gradual adjustments can make a big difference,” Tamez advises. “It’s easier to stay consistent when changes feel doable.”

Smart Swaps and Simple Strategies

Here are a few practical ways to keep your cultural foods on the menu while staying mindful of your health:

• Swap, don’t skip. Try using lean meats, less salt, and more vegetables in your favorite dishes. Traditional dips like salsa and guacamole are great choices, and even everyday swaps, like using herbs instead of salt or hummus instead of cream cheese, can go a long way.
• Snack smarter. For summer gatherings, Tamez suggests ceviche (with tilapia, shrimp, cauliflower, or hearts of palm), grilled kabobs, homemade frozen fruit pops, or frozen chocolate- or yogurt-covered bananas.
• Watch portions. “During the holidays or big celebrations, balance is key,” says Tamez. “A smaller serving still lets you enjoy the tradition without going overboard.” She also recommends being mindful with foods like pupusas and arepas – think about the fillings, the size, and how they’re prepared. “Skip the frying and use low-fat cheese, lean meats, or beans.”
• Be budget-conscious. “Eating healthy doesn’t have to break the bank,” Tamez says. Her tips for families include shopping for store brands, using coupons, choosing frozen or canned fruits and vegetables, and buying produce that’s in season or on sale.
• Cook together. “Involving children in food prep helps them learn about nutrition early,” says Tamez. “When kids help cook, they’re more likely to try new foods and make better choices later in life.”

Culture and Health Can Coexist

Family dynamics and generational beliefs also play a big role in shaping food choices. “Food traditions reflect culture and identity,” Tamez explains. “They’re built around specific meals, recipes, and celebrations. That’s why the goal isn’t to eliminate those dishes – but to make small, thoughtful changes that protect your health and preserve the flavors you love.”

Whether it’s tamales, biryani, jollof rice, or dumplings, families can stay connected to their heritage while still making healthier choices.

“Latino families, and all families, can honor their traditions and stay healthy,” says Tamez. “It’s about making intentional choices that keep the flavor while protecting your health.”

For more personalized support, Legacy’s nutrition team offers dietitian services and educational workshops to help you plan meals, shop smart, and cook on a budget. Tools like MyPlate.gov can also guide you in creating balanced meals at home.

Let this summer be a time of connection, not compromise. With a few mindful changes, your family can celebrate traditions and take care of your health at the same time.

Visit LegacyCommunityHealth.org or call (832) 548-5000 to learn more about our nutrition services.