Eat Right
Food, Nutrition and Health Tips from the Academy of Nutrition and Dietetics
Celebrate a World of Flavors
Enjoying different flavors of the world is a chance to learn more about your own food culture as well as those that may be new to you. Familiar ingredients can be presented in new ways and new foods may remind you of things you already know and love. You may also come across ingredients and flavors you’ve never experienced before. Trying foods and recipes from various cultures is one way to include different flavors into your healthy eating routine. Many cuisines offer dishes which include foods from each food group, so it’s possible to plan meals that are nutritious, well-balanced, and bursting with flavor.
Trying new flavors and foods from around the world can also help you increase the variety in the foods you eat. Choosing a variety of nutritious foods from all of the food groups (fruits, vegetables, grains, dairy, and protein foods) and in the recommended amounts will help you get the nutrients that are needed for good health.
Incorporate your favorite cultural foods and traditions, as you “Celebrate a World of Flavors” during National Nutrition Month® and throughout the year. These are a few ways to embrace global cultures and cuisines when planning your meals and snacks:
Vary your breakfast (or first meal of the day) to include favorites from around the world. Healthful options are available, even if time is limited. These are just a few examples for on-the-go or when more time is allowed for eating.
• A smoothie with low-fat yogurt or buttermilk and tropical fruits, like papaya or mango.
• Za’atar mixed with a little olive oil and spread on whole wheat pita bread, then topped with tomato slices, olives, cucumber, and fresh mint.
• Scottish oatmeal or bulgur with low-fat or fat-free milk or fortified soymilk with a topping of fruit and nuts or nut butter.
• Congee, a Chinese rice porridge, that can be served plain or with vegetables and a protein food, such as cooked chicken, meat or fish.
• Vegetable upma, an Asian Indian dish, that can be made with semolina or rice, spiced with ginger and other seasonings.
• A Spanish omelet with potatoes and other veggies, topped with a sprinkle of cheese.
• Or, an omelet filled with fried rice, known as omurice in Japan.
Choose healthful recipes to make during the week based on other cultures. Think seasonally when it comes to ingredients, as well as the temperature of dishes.
In hot weather, consider popular dishes from around the world that don’t require heating. Seasonal produce can also inspire your meals. Try different fruits and vegetables depending on what’s in season. For additional variety, choose ingredients with different textures and colors, such as:
•Gazpacho, a type of soup served cold, which can be made with tomatoes, peppers, and onions or a mixture of those vegetables with watermelon as the base.
•Salads that include different types of produce along with whole grains, dairy, and protein foods. Many options exist, such as tuna salad made with Greek yogurt, onion, celery and whole wheat pasta.
•Spring rolls, a Vietnamese dish that’s served cold with a dipping sauce and includes fresh vegetables and a protein food, such as tofu, stuffed inside thin sheets of rice paper.
When temperatures drop, many people crave warm and filling foods to satisfy them – like soups, stews, roasted foods and items that are baked. Variations of these foods, which include healthful and flavorful ingredients, can be found in cultures all over the world. For example:
• Munggo gisado is a stew native to the Philippines, featuring mung beans, leafy greens and seafood.
• A spic y lentil and vegetable stew, known as Sambar, originates from India.
• Da pan ji is an example of a Chinese stew made with chicken, potatoes, ginger, and garlic.
• Vegetables like cabbage, eggplant or zucchini can be stuffed with seasoned mixtures that may include meats, grains, and sauces. One example is mahshi, a Middle Eastern dish, made of zucchini stuffed with cooked rice, lamb and spices served in a tomatobased sauce.
There are so many different food combinations which can be flavorful and nutritious at the same time, and the same is true for snacking.
Choose healthier snacks that include foods from different food groups, such as:
• Fruit chutney eaten with bread or cheese.
• R aw veggies with hummus or tzatziki, which is a creamy yogurt-based dressing made with cucumbers, garlic, and dill.
• Baba ganouj, a mixture made of roasted eggplant and tahini, which is a sesame seed paste, served with whole wheat pita bread.
• Or, for a crunchier snack whole grain tortilla chips with guacamole or a salsa made with veggies or fruit.
Healthful eating options span the globe. Plus, many recipes can be modified based on personal food preferences or to accommodate different budgets.
For a referral to a registered dietitian nutritionist and for additional food and nutrition information, visit www.eatright.org.
The Academy of Nutrition and Dietetics is the world’s largest organization of food and nutrition professionals. The Academy is committed to improving health and advancing the profession of dietetics through research, education and advocacy.
This tip sheet is provided by:
Authored by Academy of Nutrition and Dietetics staff registered dietitian nutritionists.
©2022 Academy of Nutrition and Dietetics. Reproduction of this tip sheet is permitted for educational purposes. Reproduction for sales purposes is not authorized.
Eat Right
Food, Nutrition and Health Tips from the Academy of Nutrition and Dietetics
Personalizing Your Plate To Include Foods from Other Cultures – Asian Indian Cuisine
The foods we eat are often influenced by our family’s history and culture. They’re also influenced by where we live, our budgets, and our tastes. Many cuisines feature dishes which include a variety of foods from all of the food groups.
Fruits, vegetables, grains, protein foods, and dairy come in all sizes, shapes, and colors. The combination of foods and amounts will depend on you.
Personalize Your Plate
by including foods that you prefer from each food group. Including a variety of foods can help you get all of the nutrients that are needed for good health.
These tips can help you get started:
• Fill half your plate with fruits and veggies. Get creative with produce by trying an assortment of colors and textures.
• Experiment with different grains. Try substituting whole grains for refined grains in recipes.
• Choose lean protein foods. Vary your choices to include beans, peas and lentils, as well as eggs. If you eat meat, choose seafood and lean cuts of meat and poultry that are prepared in a healthful way, such as baked or grilled instead of fried.
• Complete your meal with dairy. Include low-fat or fat-free options like milk, yogurt, buttermilk, cheese, calcium-fortified soymilk, or lactose-free milk.
A healthful eating style can be as unique as you!
Meal Planning Tips
Eating healthy doesn’t have to be complicated or boring. Think about the foods you like from each food group – mixed dishes count, too!
These are just a few examples of how different foods can be eaten as a meal to personalize your plate. If a food you enjoy is not listed here, consider which food group it meets when planning your meals.
Breakfast:
• Besan cheela (savory pancakes made with chickpea flour and vegetables) with extra tomatoes and spinach on the side, and a cooked egg.
• Upma (porridge made with semolina or rice) with green beans, carrots or other vegetables, nuts, soymilk and a side of fruit.
• Aalu paratha with Dahi (spicy potato stuffed flat bread with yogurt)
Lunch or Dinner:
• Bhindi masala (sautéed spiced okra, onion and tomatoes) with dal (lentils) and whole grain roti (bread).
• Sambar (spic y lentil and vegetable stew) with Idli or Dosa (made with brown rice), salad and fruit.
• Rajma (k idney beans in onion, tomato sauce and spices ) with brown rice and a green, leafy vegetable of your choice.
• Tandoori fish, rice, cabbage and vegetable chutney (dip made with vinegar and spices).
• Methi chicken (simmered in spices with fenugreek leaves) with yogurt, whole grain naan, and eggplant.
• Laal maas (lamb in hot garlic sauce) with brown rice, vegetable raita (yogurt dip), and a nonstarchy vegetable like cauliflower.
Snacks:
• Roasted chickpeas
• Lassi (buttermilk or yogurt blended with fruit, herbs or spices)
• Cashews, almonds, or other nuts with dried fruit
Consider your nutrient needs when planning your meals and snacks!
If you have special nutrition needs, consult a registered dietitian nutritionist. An RDN can create a customized eating plan that is unique to you.
For a referral to a registered dietitian nutritionist and for additional food and nutrition information, visit www.eatright.org.
The Academy of Nutrition and Dietetics is the world’s largest organization of food and nutrition professionals. The Academy is committed to improving health and advancing the profession of dietetics through research, education and advocacy.
This tip sheet is provided by:
Authored by Academy of Nutrition and Dietetics staff registered dietitian nutritionists.
©Academy of Nutrition and Dietetics. Reproduction of this tip sheet is permitted for educational purposes. Reproduction for sales purposes is not authorized.
Eat Right
Food, Nutrition and Health Tips from the Academy of Nutrition and Dietetics
Personalizing Your Plate To Include Foods from Other Cultures – Chinese Cuisine
The foods we eat are often influenced by our family’s history and culture. They’re also influenced by where we live, our budgets, and our tastes. Many cuisines feature dishes which include a variety of foods from all of the food groups.
Fruits, vegetables, grains, protein foods, and dairy come in all sizes, shapes, and colors. The combination of foods and amounts will depend on you.
Personalize Your Plate
by including foods that you prefer from each food group. Including a variety of foods can help you get all of the nutrients that are needed for good health.
These tips can help you get started:
• Fill half your plate with fruits and veggies. Get creative with produce by trying an assortment of colors and textures.
• Experiment with different grains. Try substituting whole grains for refined grains in recipes.
• Choose lean protein foods. Vary your choices to include seafood, beans, peas and lentils, as well as eggs, lean cuts of meat and poultry that are prepared in a healthful way, such as baked or grilled instead of fried.
• Complete your meal with dairy. Include low-fat or fat-free options like milk, yogurt, cheese, calcium-fortified soymilk, or lactosefree milk
A healthful eating style can be as unique as you!
Meal Planning Tips
Eating healthy doesn’t have to be complicated or boring. Think about the foods you like from each food group – mixed dishes count, too!
These are just a few examples of how different foods can be eaten as a meal to personalize your plate. If a food you enjoy is not listed here, consider which food group it meets when planning your meals.
Breakfast:
• Congee (rice porridge, often served with fish, chicken, peanuts or egg), with soymilk and an orange
• Bitter melon with eggs, mantou (steamed bun), and soymilk
Lunch or Dinner:
• Da pan ji (chicken stew with potatoes, ginger, and garlic) made with extra bell peppers and carrot, served over whole grain noodles
• Baozi (steamed bun with fillings) with snow peas and fresh dragon fruit
• Douban fish (fish in chili bean paste sauce) with steamed brown rice, and sautéed cabbage
• Vermicelli noodles with mushrooms, stir fried bean sprouts, and fresh fruit
• Wonton soup with water spinach and lotus root, and a persimmon
• Zha jiang mian (noodles with soybean paste and ground pork) with steamed vegetables
• Mapo tofu (spicy tofu in a chili bean sauce, may be mixed with meat) with steamed brown rice and choy sum
• Char siu (barbecued pork) with stir fried bok choy and brown rice, with kumquats and soymilk
Snacks:
• Sweet red bean soup
• Soymilk and fresh fruit
Consider your nutrient needs when planning your meals and snacks!
If you have special nutrition needs, consult a registered dietitian nutritionist. An RDN can create a customized eating plan that is unique to you.
For a referral to a registered dietitian nutritionist and for additional food and nutrition information, visit www.eatright.org.
The Academy of Nutrition and Dietetics is the world’s largest organization of food and nutrition professionals. The Academy is committed to improving health and advancing the profession of dietetics through research, education and advocacy.
This tip sheet is provided by:
Authored by Academy of Nutrition and Dietetics staff registered dietitian nutritionists.
©Academy of Nutrition and Dietetics. Reproduction of this tip sheet is permitted for educational purposes. Reproduction for sales purposes is not authorized.
Eat Right
Food, Nutrition and Health Tips from the Academy of Nutrition and Dietetics
Personalizing Your Plate To Include Foods from Other Cultures – Filipino Cuisine
The foods we eat are often influenced by our family’s history and culture. They’re also influenced by where we live, our budgets, and our tastes. Many cuisines feature dishes which include a variety of foods from all of the food groups.
Fruits, vegetables, grains, protein foods, and dairy come in all sizes, shapes, and colors. The combination of foods and amounts will depend on you.
Personalize Your Plate
by including foods that you prefer from each food group. Including a variety of foods can help you get all of the nutrients that are needed for good health.
These tips can help you get started:
• Fill half your plate with fruits and veggies. Get creative with produce by trying an assortment of colors and textures.
• Experiment with different grains. Try substituting whole grains for refined grains in recipes.
• Choose lean protein foods. Vary your choices to include seafood, beans, peas and lentils, as well as eggs, lean cuts of meat and poultry that are prepared in a healthful way, such as baked or grilled instead of fried.
• Complete your meal with dairy. Include low-fat or fat-free options like milk, yogurt, cheese, calcium-fortified soymilk, or lactose-free milk.
A healthful eating style can be as unique as you!
Meal Planning Tips
Eating healthy doesn’t have to be complicated or boring. Think about the foods you like from each food group – mixed dishes count, too!
These are just a few examples of how different foods can be eaten as a meal to personalize your plate. If a food you enjoy is not listed here, consider which food group it meets when planning your meals.
Breakfast:
• Arroz caldo (chicken and rice porridge with ginger and garlic) with boiled egg, sautéed leafy greens, and fruit
• Papaya, dried fish, tomatoes, steamed brown rice and glass of milk or soymilk
Lunch or Dinner:
• Chicken adobo (chicken marinated in soy sauce and vinegar) with brown rice, cucumber relish and sautéed eggplant
• Tinola chicken (chicken soup with green papaya, leafy greens and ginger) with mashed cassava and a side of fresh fruit
• Ginisang gulay (sautéed vegetables), with shrimp, steamed brown rice and melon
• Pinak bet (vegetable stew with long beans, bitter melon, eggplant, squash and okra) served with whole grain noodles
• Paksiw na isda (stewed fish and vegetables) served over brown rice with a side of pineapple
• Kare-kare (beef oxtail soup with peanut butter and vegetables) with steamed brown rice and mango
• Pancit bihon (sautéed vegetables, rice noodles with prawns or chicken) and extra vegetables
• Munggo gisado (mung bean stew with leafy greens and seafood) with extra vegetables, steamed brown rice and a banana
Snacks:
• Boiled k amote (yams) and glass of milk or soymilk
• Fresh fruit and yogurt
Consider your nutrient needs when planning your meals and snacks!
If you have special nutrition needs, consult a registered dietitian nutritionist. An RDN can create a customized eating plan that is unique to you.
For a referral to a registered dietitian nutritionist and for additional food and nutrition information, visit www.eatright.org.
The Academy of Nutrition and Dietetics is the world’s largest organization of food and nutrition professionals. The Academy is committed to improving health and advancing the profession of dietetics through research, education and advocacy.
This tip sheet is provided by:
Authored by Academy of Nutrition and Dietetics staff registered dietitian nutritionists.
©Academy of Nutrition and Dietetics. Reproduction of this tip sheet is permitted for educational purposes. Reproduction for sales purposes is not authorized.
Eat Right
Food, Nutrition and Health Tips from the Academy of Nutrition and Dietetics
Personalizing Your Plate To Include Foods from Other Cultures – Latin American
The foods we eat are often influenced by our family’s history and culture. They’re also influenced by where we live, our budgets, and our tastes. Many cuisines feature dishes which include a variety of foods from all of the food groups.
Fruits, vegetables, grains, protein foods, and dairy come in all sizes, shapes, and colors. The combination of foods and amounts will depend on you.
Personalize Your Plate
by including foods that you prefer from each food group. Including a variety of foods can help you get all of the nutrients that are needed for good health.
These tips can help you get started:
• Fill half your plate with fruits and veggies. Get creative with produce by trying an assortment of colors and textures.
• Experiment with different grains. Try substituting whole grains for refined grains in recipes.
• Choose lean protein foods. Vary your choices to include seafood, beans, peas and lentils, as well as eggs, lean cuts of meat and poultry that are prepared in a healthful way, such as baked or grilled instead of fried.
• Complete your meal with dairy. Include low-fat or fat-free options like milk, yogurt, cheese, calcium-fortified soymilk, or lactosefree milk.
A healthful eating style can be as unique as you!
Eat Right
Food, Nutrition and Health Tips from the Academy of Nutrition and Dietetics
Personalizing Your Plate To Include Foods from Other Cultures – Middle Eastern Cuisine
The foods we eat are often influenced by our family’s history and culture. They’re also influenced by where we live, our budgets, and our tastes. Many cuisines feature dishes which include a variety of foods from all of the food groups.
Fruits, vegetables, grains, protein foods, and dairy come in all sizes, shapes, and colors. The combination of foods and amounts will depend on you.
Personalize Your Plate
by including foods that you prefer from each food group. Including a variety of foods can help you get all of the nutrients that are needed for good health.
These tips can help you get started:
• Fill half your plate with fruits and veggies. Get creative with produce by trying an assortment of colors and textures.
• Experiment with different grains. Try substituting whole grains for refined grains in recipes.
• Choose lean protein foods. Vary your choices to include beans, peas and lentils as well as eggs. If you eat meat, choose seafood and lean cuts of meat and poultry that are prepared in a healthful way, such as baked or grilled instead of fried.
• Complete your meal with dairy. Include low-fat or fat-free options like milk, yogurt, cheese or calcium-fortified soymilk.
A healthful eating style can be as unique as you!
Meal Planning Tips
Eating healthy doesn’t have to be complicated or boring. Think about the foods you like from each food group – mixed dishes count, too!
These are just a few examples of how different foods can be eaten as a meal to personalize your plate. If a food you enjoy is not listed here, consider which food group it meets when planning your meals.
Breakfast:
• Keshek (powdered sun-dried yogurt with stir-fried lean ground beef, and garlic) with whole wheat pita bread, radish slices and a piece of fruit
• Zaatar mixed with a little olive oil and spread on whole wheat pita bread, then topped with tomato slices, olives, cucumber, and mint
Lunch or Dinner:
• Mahshi (stuffed zucchini) and fattoush (lettuce, fresh parsley, diced tomato, radish, cucumber, and onion with sumac dressing)
• Stuffed cabbage leaves, roasted cauliflower, yogurt and fruit
• Musaquaa (roasted halved eggplants with tomato sauce, diced tomatoes, onions, garlic and spices)
• Baked kibbeh (bulgur, ground meat and pine nuts rolled into balls) served with hummus and raw vegetables
• Grilled fish with lemon, spinach and haloumi salad, and whole grain bread
• Mujadara (rice, lentils and spices topped with sautéed onions) with yogurt and a non-starchy vegetable like roasted cauliflower
• Chicken breast roasted in the oven with potato slices, lemon juice, garlic, and olive oil
• Grilled chicken, koresh bademjan (eggplant and tomato stew), brown rice, pomegranate and yogurt
Snacks:
• Baba ganoush with bread
• Dried fruit and nuts
• Yogur t or labneh (a thickened yogurt) with fresh fruit
• Dates and tahini
• Hummus with cucumber and carrots
Consider your nutrient needs when planning your meals and snacks!
If you have special nutrition needs, consult a registered dietitian nutritionist. An RDN can create a customized eating plan that is unique to you.
For a referral to a registered dietitian nutritionist and for additional food and nutrition information, visit www.eatright.org.
The Academy of Nutrition and Dietetics is the world’s largest organization of food and nutrition professionals. The Academy is committed to improving health and advancing the profession of dietetics through research, education and advocacy.
This tip sheet is provided by:
Authored by Academy of Nutrition and Dietetics staff registered dietitian nutritionists.
©Academy of Nutrition and Dietetics. Reproduction of this tip sheet is permitted for educational purposes. Reproduction for sales purposes is not authorized.
Meal Planning Tips
Eating healthy doesn’t have to be complicated or boring. Think about the foods you like from each food group – mixed dishes count, too!
These are just a few examples of how different foods can be eaten as a meal to personalize your plate. If a food you enjoy is not listed here, consider which food group it meets when planning your meals.
Breakfast:
• Scrambled egg with tomato, onion and peppers in a corn tortilla or arepa with cheese
• Beans and rice, with sliced tomato and cooked egg and plantain
Lunch or Dinner:
• Tamales filled with cheese and chicken or beans, ser ved with tomatillo salsa and zucchini
• Pumpk in and quinoa soup with white beans
• Pupusas (masa corn cake filled with cheese, beans or meat) with salsa and curtido (a type of cabbage slaw)
• Fish tacos with avocados and salsa, sautéed chard and pineapple
• Ropa vieja (shredded beef in a spicy tomato sauce) with rice, black beans, collard greens and avocado
• Soup or stew with hominy topped with shredded cheese, lettuce and radish and served with a side of fresh fruit
• Bean and cheese empanada (stuffed pastry) with a mango and jicama salad
• Arroz con Pollo (seasoned chicken and rice) with a side of peppers, tomatoes, and chayote squash
• A cup of sancocho (meat and root vegetable stew) with green salad and yogurt and berries for dessert
Snacks:
• Raw vegetables dipped in guacamole
• Fruit smoothie made with milk
Consider your nutrient needs when planning your meals and snacks!
If you have special nutrition needs, consult a registered dietitian nutritionist. An RDN can create a customized eating plan that is unique to you.
For a referral to a registered dietitian nutritionist and for additional food and nutrition information, visit www.eatright.org.
The Academy of Nutrition and Dietetics is the world’s largest organization of food and nutrition professionals. The Academy is committed to improving health and advancing the profession of dietetics through research, education and advocacy.
This tip sheet is provided by:
Authored by Academy of Nutrition and Dietetics staff registered dietitian nutritionists.
©Academy of Nutrition and Dietetics. Reproduction of this tip sheet is permitted for educational purposes. Reproduction for sales purposes is not authorized.
Eat Right
Food, Nutrition and Health Tips from the Academy of Nutrition and Dietetics
Personalizing Your Plate To Include Foods from Other Cultures – Vietnamese Cuisine
The foods we eat are often influenced by our family’s history and culture. They’re also influenced by where we live, our budgets, and our tastes. Many cuisines feature dishes which include a variety of foods from all of the food groups.
Fruits, vegetables, grains, protein foods, and dairy come in all sizes, shapes, and colors. The combination of foods and amounts will depend on you.
Personalize Your Plate
by including foods that you prefer from each food group. Including a variety of foods can help you get all of the nutrients that are needed for good health.
These tips can help you get started:
• Fill half your plate with fruits and veggies. Get creative with produce by trying an assortment of colors and textures.
• Experiment with different grains. Try substituting whole grains for refined grains in recipes.
• Choose lean protein foods. Vary your choices to include seafood, beans, peas and lentils, as well as eggs, lean cuts of meat and poultry that are prepared in a healthful way, such as baked or grilled instead of fried.
• Complete your meal with dairy. Include low-fat or fat-free options like milk, yogurt, cheese, calcium-fortified soymilk, or lactose-free milk.
A healthful eating style can be as unique as you!
Meal Planning Tips
Eating healthy doesn’t have to be complicated or boring. Think about the foods you like from each food group – mixed dishes count, too!
These are just a few examples of how different foods can be eaten as a meal to personalize your plate. If a food you enjoy is not listed here, consider which food group it meets when planning your meals.
Breakfast:
• Phở Gà (chicken soup with rice noodles) topped with fresh herbs, green onions and bean sprouts; served with fresh fruit on the side
• Cháo Gà (chicken rice porridge) with a side of pickled vegetables and soy milk
Lunch or Dinner:
• Bánh Mì (sandwich with marinated meat or tofu and vegetables) and a smoothie made with fruit and milk or soymilk
• Hủ Tiếu Hải Sản (shrimp and vegetable soup and noodles) and a side salad with tofu and a variety of vegetables like lotus root, cucumber, and tomatoes
• Cà Ri Gà (chicken curry), brown rice, grilled eggplant, and a side of fruit
• Bún Riêu Cua (crab and tomato noodle soup) with stir-fried mung bean sprouts and other vegetables
• Cá Chưng (steamed fish with mushrooms, scallions and cellophane noodles)
Snacks:
• Soymilk and fresh fruit
• Gỏi Cuốn (spring rolls) filled with fresh vegetables
Consider your nutrient needs when planning your meals and snacks!
If you have special nutrition needs, consult a registered dietitian nutritionist. An RDN can create a customized eating plan that is unique to you.
For a referral to a registered dietitian nutritionist and for additional food and nutrition information, visit w ww.eatright.org.
The Academy of Nutrition and Dietetics is the world’s largest organization of food and nutrition professionals. The Academy is committed to improving health and advancing the profession of dietetics through research, education and advocacy.
This tip sheet is provided by:
Authored by Academy of Nutrition and Dietetics staff registered dietitian nutritionists.
©2021 Academy of Nutrition and Dietetics. Reproduction of this tip sheet is permitted for educational purposes. Reproduction for sales purposes is not authorized.
