How Food Connects Us to Our Culture, Community, and Overall Wellbeing.

No two individuals’ diets are exactly the same, but we all share one thing in common—we all have to eat! And, most of us enjoy food. In March, the Academy of Nutrition and Dietetics launched their annual campaign to educate others on developing healthy habits alongside the theme of “Food Connects Us.” In support of those efforts, we’re encouraging our communities to celebrate food differences and share our personal connections to food with those around us. With mutual respect for each other’s cultural identities, we can expand our understanding of different cultures through foods, tastes, and spices that deepen our connections with ourselves, others, and our health. 
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You don’t have to stop eating what you love.

Many people think they need to stop eating some of their favorite foods in order to lose weight or achieve a health goal. However, that’s not true. Food is important for our connection to our culture and identity. Food connects us to loved ones, special memories, and traditions, and we don’t have to forgo those in pursuit of better health. 

At MedStar Health, the registered dietitians in our FoodRX program are dedicated to helping people learn how to eat the foods they enjoy with some modifications to promote better health. What we eat is largely rooted in our personal cultural beliefs and values. Before recommending nutritional changes, we take the time to consider the following factors specific to each patient:
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• Cultural background

• Favorite foods

• Cooking methods

• Eating habits

• Access to certain ingredients

Research shows culturally sensitive nutrition counseling improves an individuals’ ability to stick with recommended changes and leads to better outcomes for patients.
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Choose nourishing foods most of the time, but enjoy favorites every once in a while.

If you’re looking to improve your health through food, understanding appropriate portion sizes can help you to continue enjoying what you love to eat while also making some healthier habit changes. The U.S. Department of Agriculture (USDA) MyPlate recommendations suggest to aim for the following portions at each meal:
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• Fill half of your plate with fruits and veggies

• Fill ¼ of your plate with a starch

• Fill ¼ of your plate with a lean protein (for example, chicken, fish, or beans)

These recommendations can be tailored to your specific cultural eating preferences, as every culture has their own unique proteins, fats, and starches. 

Other tips to avoid overindulging include:
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• Eat every three to five hours and snacks in between so you don’t become ravenous

• Avoid eating directly from the container

• Review serving sizes on the nutrition facts panel

• Purchase single serving snacks OR

• Buy snacks in bulk and pre-portion them yourself

• Use smaller plates and bowels

• Slow down between bites

• Wait ten minutes after you finish your plate before deciding if you want more
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Other considerations for eating healthy on a budget and in line with your cultural preferences.

Consider using canned fruits and vegetables.

There are many things to consider when determining how to increase your fruit and vegetable intake. Fresh produce is a great option if you have affordable and abundant choices nearby. During high growing seasons, buying local produce that is in season may be more affordable than other times of the year. Fresh local produce allows you to benefit from eating fruits and veggies at their peak ripeness which they boast the highest nutritional value. However, sometimes lifestyle factors can make it harder to access or afford fresh fruits and veggies. 

The good news is that frozen and canned fruits and vegetables are also great options. They have a longer shelf life than fresh produce, making them a convenient way to incorporate more nutrition into your diet. In addition, frozen and fresh produce can be easier to prepare, especially if you have limited fine motor skills or are short on time. When choosing canned and frozen goods, try to look for low sodium or no salt added options. A good rule of thumb is to aim for less than 230 mg of sodium, which you can find on the nutrition fact panel. In addition, try to avoid fruits canned in syrups to avoid added sugar. Instead, choose canned fruits in water or their own natural fruit juice. 
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Home-cooked meals may offer more health benefits than eating out.

Eating out may be convenient, but it can also be expensive and less nutrient dense than cooking meals at home. Home-cooked meals are more affordable and you have more control over the ingredients. This is advantageous in many ways. Knowing what’s in your food allows you to add spices according to your personal taste preferences. It also enables you to better manage how much salt or fat goes into your meals. 
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Add new-to-you flavors and spices to your meals.

Do you have a neighbor or friend from a different culture? Talk to them about some of their favorite meals and ingredients to learn some new ideas you can incorporate into your kitchen. Or, try a new cooking class where you can learn to cook with new ingredients or skills. 

There are many health benefits to adding flavor and spices to your foods. For example, fruit such as dates and mangos can be a great way to use fruit as a natural sugar substitute. Fruit is also packed with fiber, vitamins, and minerals while aiding in digestion and lowering cholesterol. In addition, some spices like cocoa powder, cinnamon, and turmeric are rich in antioxidants, which offer many health benefits. Here are two creative smoothies with a cultural twist for you to try. 

Mexican-Inspired: Spicy Chocolate Avocado Smoothie

INGREDIENTS:

• 1/2 ripe Avocado

• 3 Tbsp Cacao powder

• 1 cup Coconut milk

• A pinch of cinnamon

• A pinch of cayenne pepper (or chili powder)

• 2 Medjool Dates (pitted)

INSTRUCTIONS:

• Add all ingredients to a high-speed blender. Blend 30 seconds to 1 minute until smooth and creamy.

Indian-Inspired: Mango Lassi Smoothie

INGREDIENTS:

• 1 cup mango (frozen chunks)

• 1/4 cup of Plain Fat-Free Greek Yogurt

• 1 cup Almond Milk

• 1/4 tsp Cardamom powder

• 1 Medjool Date (pitted)

INSTRUCTIONS:

• Add all ingredients to a high-speed blender. Blend 30 seconds to 1 minute until smooth and creamy.
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FoodRX helps patients with chronic disease learn to better manage their condition.

In 2021, MedStar Health launched our Food as Medicine (FoodRX) program to help patients with cardiovascular disease and other chronic conditions learn how to self-manage their health to minimize flares or complications. We’ve since expanded to multiple locations through the Baltimore area, providing comprehensive nutritional support for patients that considers:
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• Where they live

• What they enjoy eating

• Overall health goals

• Specialist recommendations

• Transportation and other accessibility barriers

Patients with food insecurity and an A1C greater than seven or eight may be eligible for our six-month long program, during which they receive:
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• Regular counsel with a registered dietitian

• Fresh produce deliver to their home in partnership with Hungry Harvest

• Gym memberships to the YMCA

• Continuity of care with their primary care provider

It’s an all-inclusive care model that helps patients better understand their chronic condition and the steps they can take to improve their health. Remember, food is intended to complement medical care, not replace it. Be sure to talk to your doctor about the best way to care for your own health, considering your culture and taste preferences. Try to eat as healthy as your budget allows, consider trying something new, and share the foods you love with those around you!
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