The Latin American diet represents a healthy diet with inexpensive and easy food to prepare. The Latin American food pyramid illustrates consumers how to eat the healthy and traditional Latin American Diet.
The Latin American diet is based from the region around Latin America where cultivation of potatoes, maize, and dry beans traditionally occurred. It has its roots from the Aztec, the Inca, the Maya, and from the food traditions that emerged following the arrival of Columbus around 1500 to the present time. Variations of these diets have traditionally existed in other parts of Central America, South America, the Caribbean, and the southern edge United States.
To get you started, we have listed a general guideline on the Latin American Diet Pyramid below.
The Latin American Diet Pyramid consists of 7 mini-pyramids. You should eat a variety of foods from theses 7 mini-pyramids. Below is an example of foods that you can choose from:
Several servings of:
Limes, Bananas, Avocados, Cacao, Breadfruit, Plums, Apples, Berries, Papayas, Mangos, Cherimoya, Guanabana, Pineapple, Melon, Tamarind, Quince, Grapes, Guava, Oranges, Sapote, Sugarcane
Kale, Cactus, Eggplant, Turnip, Chard, Squash, Zucchini, Onions, Broccoli, Okra, Spinach, Lettuce, Tomatoes, Tomatillos, Sweet Peppers, Chillies
3. Whole Grains, Tubers, Pasta, Beans, Nuts
Maize, Potatoes, Rice, Bread, Taro, Tortillas, Arepas, Black Beans, Seeds, Quinoa, Malanga, Peanuts, Amaranth, Legumes, Cassava, Pecans, Sweet Potatoes, Pumpkin, Plantains, Yuca, Garbanzo Beans, Pinto Beans
Daily servings of:
4. Poultry & Pork
Fowl, Turkey, Chicken
5. Fish, Shellfish
Shrimp, Salmon, Snapper, Mussels
6. Plant Oils, Dairy
Plant Oils (Soy, Corn, Olive), Milk, Cheese
Once a week:
7. Meat, Sweets, Eggs