MyPlate for Different Cultures

You want to eat healthier, but you don’t want to lose your family food traditions. We understand! Connecticut is home to many different cultures and lots of delicious types of food from Asian to Indian, Mexican, Puerto Rican, Italian, and more. No matter what foods you enjoy, they are able to fit into the MyPlate healthy eating plan. We’ll show you how.

Understanding the MyPlate Plan

Let’s start with the basics. MyPlate is a helpful guide to eating well every day. The MyPlate picture shows you the 5 food groups that you need to include for healthy daily meals.  Within each food group, there are loads of options! 

Find your own Personal MyPlate Plan here. Or get your Eat Well & Spend Less with MyPlate Guide (PDF) here.

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MyPlate Food Groups For all Cultures

Here is where things get fun. Below you will find how unique foods from around the world fit into each of the 5 food groups. There are options from Asia, India, Africa, Mexico, Spain, and more.
 

Fruits: apple, banana, dragon fruit, guava, kiwi, lychee, mango, melon, orange, papaya, passion fruit, peach, pineapple, plantain, pomegranate, tangerine, tamarind

Vegetables: bean sprouts, beets, bitter melon, bok choy, broccoli, cabbage, callaloo, carrots, cassava, collard greens, daikon, jicama, mushrooms, okra, radishes, peppers (chiles), snow peas, squashes, sweet potatoes, water chestnuts, yucca, zucchini

Grains: amaranth, barley, breads (including naan, pita, roti, tortilla), buckwheat, cereals, couscous, crackers, oatmeal, maize, millet, noodles, pasta, quinoa, rice

Animal Proteins: beef, fish, goat, lamb, pork, poultry, shellfish
Plant Proteins: beans, lentils, nuts, nut butters, seeds, tempeh, tofu

Dairy Products: Cheese (including cotija, Oaxaca, paneer, queso fresco), kefir, milk (including lactose-free milk), yogurt

*If you don't include dairy foods in your diet, that’s OK! You can get the calcium needed for bone health through canned fish, soy products, leafy greens, and fortified foods. For more info, visit: Non-Dairy Sources of Calcium from ChooseMyPlate.gov.

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Add Flavor, Not Fat

Some cultural food favorites are traditionally prepared with large amounts of butter, cream, or lard. Save these rich dishes for special occasions like birthdays and holidays, and serve smaller portions. You can also make these foods healthier with the following tips:

Swap the Fats

Swap solid fats like lard and butter for heart healthy fats like canola and olive oil. Nuts, seeds, and avocados are also good sources of healthy fats. Learn more about oils and solid fats with: How Are Oils Different from Solid Fats? from ChooseMyPlate.gov.

Spice it Up

Healthy foods can still taste good! Add flavor to meals with herbs and spices instead of salt. Some of our favorite salt free spice blends include:

• Asian Five Spice
• Caribbean Jerk Spices
• Cajun Spices
• Italian Spices
• Curry Powder

This Smothered Greens recipe is a great example of adding flavor without fat. Give it a try.

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MyPlate Around the World

Following are just a few examples of how foods from around the world can build a healthy plate!
 
Latin America
Stewed Chicken
Plantains
Mixed Vegetables
Avocado
 
Western Africa
Grilled Fish
Jollof Rice
Collard Greens
Papaya
 
East Asia
Braised Tofu
Steamed Rice
Bok Choy, Snap Peas, Carrots, Bean Sprouts
Lychee
 
Soul Food
Roasted Chicken Leg
Macaroni and Cheese
Turnip Greens
Baked Peaches

Honor the family and cultural traditions you love and eat healthier. Use MyPlate as a guide when you fill your plate, and remember ALL types of foods can fit!  

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Want More Info on MyPlate?

Check out these great resources:

• For more on MyPlate and a tour of each food group, visit our MyPlate page.
• MyPlate Inspired Dishes from Around the World – from Eat Smart, Move More from the Virginia Family Nutrition Program
• Healthy Plates Around the World – from The Institute for Family Health
• 10 Tips: Enjoy Foods from Many Cultures – English PDF, EspañolPDF