“If there was no meat, I didn’t eat.” That’s an attitude I often encountered in the Latino community. But one day, the food at our dinner table started to change out of necessity. At the time, I didn’t appreciate the changes mom started making to make our meals healthier. Many years later I have finally grown to appreciate meals that keep our traditional Latino recipes alive, but do it in a healthier way. It’s possible to have a nutritious, balanced meal without meat.
There are many plant-based recipes that are easy to make and good for your health. This nutritional approach emphasizes the intake of legumes, vegetables, whole grains, fruits, nuts, and seeds and discourages animal-based products.
A whole-foods, plant-based diet has been found to prevent chronic diseases like diabetes and can even lead to other health benefits such as weight loss, decreased cholesterol and work productivity. In Arizona, diabetes is the seventh leading cause of premature death and 1 in 3 Arizonans are living with prediabetes, according to the Arizona Department of Health Services. Prediabetes is classified as having a higher-than-normal blood sugar level, but not high enough to be diagnosed as diabetes.
Prediabetes is common among U.S. adults. In fact, approximately 96 million U.S. adults have it, and more than 80% of those with prediabetes are unaware they do, according to the Center for Disease Control and Prevention (CDC). But it doesn’t have to be that way. Prediabetes is preventable and reversable with healthy lifestyle changes – particularly, an improved diet.
Eating whole foods (or unprocessed foods) such as fresh vegetables and choosing whole grain options like brown over white rice can contribute to a healthier lifestyle. Refrain from using canned or packaged foods, when possible, as these shortcuts can diminish the nutritional value. Decreasing salt intake can also help to prevent health problems down the line. Try an alternative, such as salt-free seasoning, herbs, citrus or spices.
At Advance Community, we pull fresh herbs like mint and cilantro straight from our garden to flavor and cook healthy meals that are delivered to seniors living in low-income housing across the Valley. According to the CDC, approximately 50% of the U.S. population aged 65 years or older have prediabetes. We take a whole-foods, plant-based approach to improve the health of our seniors who may be at risk.
The CDC also states that Latino adults are more than half as likely to develop diabetes throughout their lifespan and more likely to develop it at a younger age. Our diabetes prevention and management programs address this health concern by educating under-resourced Latino communities in Arizona on risk factors, how to read and understand nutrition facts, and the importance of exercise. Through our diabetes education and meal delivery programs, we strengthen the health of under-resourced communities in our state.
Out of recipe ideas? Get creative with a plant-based approach. Try basing meals around a specific ingredient. Look for fruits and vegetables that are in season for inspiration. Soups and salads are healthy options that can be given a seasonal twist. Pumpkin, sweet potatoes and beets are some fall seasonal produce that can make for a nutritious, fall-themed meal.
Whether young or aging, maintaining a healthy lifestyle is essential to preventing chronic disease. A fundamental aspect in my approach to food is helping people see it as a form of self-care. If we approach eating as a way of improving our health, our relationship with food can change.
Moises Mejia is nutrition program manager at Advance Community, a nonprofit organization that strengthens under-resourced Latino communities in Arizona through programs such as chronic disease prevention/management, nutrition education and healthy meal delivery. For more information, visit advancecommunity.org.
