Cultural Foods Can Be Nutritious – Here’s How

You don’t need to ditch your heritage to eat well. In fact, it might be the key.

When most mainstream wellness spaces talk about healthy eating, you’ll usually see things like smoothie bowls, avocado toast, or quinoa salads.

But what about Arepas? Curry goat? Daal and rice? Fufu and soup? These meals often get left out—or worse, labelled as “unhealthy.”

At Nutriten, we’re here to tell you that your cultural food is valid and that you can nourish your body and celebrate your roots without sacrificing flavour or identity.

Why Cultural Foods Get a Bad Rep (and Why That’s a Problem)

Colonial food systems, diet culture, and Eurocentric wellness trends have made it seem like “health” only looks one way, but that’s not true—and it’s not fair.

Many traditional dishes contain natural, whole ingredients, spices with healing properties, and balanced macronutrients. What’s often missing from the conversation is context. Cultural dishes are often judged without understanding how they’re eaten, what they’re paired with, or how they’ve been adapted over time.

Let’s look at the nutritional benefits in some favourites;

Caribbean:

• Callaloo – iron, calcium, antioxidants

• Saltfish (in moderation) – protein and omega-3s

• Green banana, yam, plantain – complex carbs and potassium

Latin American:

• Black beans – fibre and protein

• Avocado – heart-healthy fats

• Cassava and corn – energy-sustaining carbs

African:

• Fufu – a source of complex carbohydrates

• Egusi soup – healthy fats, protein, and iron

• Jollof rice – can be balanced with vegetables, beans, and lean meat

South Asian:

• Daal (lentils) – protein, fibre, folate

• Chapati (whole wheat flatbread) – fibre and slow-digesting carbs

• Spices like turmeric, ginger, and cumin – anti-inflammatory and digestive support

The Key Is in the Cooking Methods and Pairings

Your cultural food is not the enemy. But the way it’s cooked and what it’s paired with matters.

Small shifts can make a big impact:

• Choose grilling, baking, steaming or sautéing instead of deep frying

• Pair starches with vegetables and protein to keep blood sugar stable

• Use seasoning freely—just be mindful of salt and added sugar

• Use plant-based oils like coconut, olive, or avocado oil instead of lard, butter or processed fats

Final Thoughts

Health isn’t just physical—it’s mental, emotional, and spiritual. Eating a dish that connects you to your childhood, family, or roots? That matters!

Food is love. It’s history. It’s tradition. And that nourishment goes beyond calories and macros.

Representation in wellness matters. You deserve to open a blog, a cookbook, or a meal plan and see your food included—not excluded or demonised.

At Nutriten, we’ll always make room for your culture because proper health is inclusive.

Healthy eating doesn’t mean sacrificing your culture. It means learning to honour your roots while giving your body the love and support it needs.

So yes, eat the plantain, have the Jollof, and enjoy your curry. Just do it mindfully, joyfully, and proudly.

Stay healthy, stay happy, stay you.