DG TipSheet No.31 

June 2013

Center for Nutrition Policy and Promotion 

USDA is an equal opportunity provider and employer.

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enjoy foods from

many cultures

10 tips to wisely celebrate healthier foods and customs

As a diverse Nation, we can embrace our cultural traditions for the foods we love and still prepare them in 

healthier ways. This involves being creative with favorite recipes by substituting foods and ingredients that are less 

healthy with flavorful and appealing choices that still help remind us of our treasured food ways.

Go to www.ChooseMyPlate.gov

for more information.

10

tips

Nutrition 

Education Series

Fruits Grains

Vegetables Protein

Dairy

 

United States

Department of 

Agriculture

 think about beverages 

 Many cultures offer tasty beverages, such as fruit 

 drinks, alcoholic drinks, rich coffees, and sweet teas. 

Consider using frozen fruits to create a great tasting smoothie, 

or adding spices, low-fat dairy, and small amounts of sugar to 

make beverages. When buying prepared beverages, choose 

items with less sugar and fat. To manage calories, drink water 

or other unsweetened beverages instead of sugary drinks.

 delight in cultural gatherings

 Celebrate traditions, especially those that help you stay 

 physically active. Have fun with traditional dances, sports, 

and games that make you move. Balance what you eat with 

regular physical activity.

 show children what’s important

Children learn to cook from their elders. Show kids how 

meals and dishes from various traditions are prepared. 

Let them taste foods they made, as you share related stories 

and customs from your own heritage or expose them to other 

cultures, but consider ways to cut back on high-calorie foods 

and ingredients. 

 make smart choices when dining out

 Eating out offers tempting new dishes that make it easy

 to overeat. Choose lower calorie dishes, such as stir 

fries, kabobs, or whole-wheat pastas with tomato sauce.

Split a dish or ask for a take-home container

at the start of a meal to save part of

what’s served on your plate.

remember, all types of foods fit on 

MyPlate

MyPlate is designed to remind Americans to eat 

healthfully, using foods from the food groups. The MyPlate 

website provides practical information, tips, tools, and recipes 

that will help you build a healthier diet. Go to 

www.ChooseMyPlate.gov.

 cook with others

Learn about cooking different traditional or regional 

foods from others who use authentic recipes and 

ingredients and explore ways to improve the 

nutrition of some of your own family favorites. 

Cooking dishes at home allows you to add 

variety to meals. If needed, adapt recipes by 

cutting back on gravies, creams, and sauces; 

adding more vegetables; or baking instead of frying.

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blend cultures

Many popular foods and beverages in America blend

the cuisines of many cultures. Celebrate our Nation’s 

diversity and be inspired by dishes that include more fruits, 

vegetables, whole grains, beans, seafood, lean meats, and 

low-fat dairy.

add a touch of spice

Combinations of herbs and spices often remind 

us of dishes from our own heritage or our favorite 

ethnic food. Add flavor to meals with herbs and spices, 

such as chili, garlic, ginger, basil, oregano, curry, or

cilantro, which can replace salt and saturated fat.

use familiar foods to create exotic dishes

Use foods you know and prepare new recipes, such 

as adding curry to chick peas, cilantro to brown rice, 

or mango to your salad or smoothie. Make half your plate 

fruits and vegetables.

find the salt and sodium and go with lower 

numbers

All packaged foods are labeled to show amounts 

of sodium. Use “low-sodium” soy sauce, or broth or canned 

beans labeled “no salt added.” Check nutrition labels and 

use products that are lower in sodium or are salt-free.