Madeleine Hull
Traditional diets are making a comeback, and for good reason. They are rooted in cultural, social, and economic factors, as well as the territory and ecosystems of the communities that consume them. Traditional diets are often passed down through generations and shared within communities, reflecting a rich culinary history. They are usually based on seasonal and regional produce, with an emphasis on plant-based foods, whole grains, legumes, nuts, seeds, herbs, and spices. Traditional diets vary across the world, from the Mediterranean to Asia, Latin America, and the African Diaspora, each with its own unique flavours and ingredients. While there is no one-size-fits-all approach to diet and nutrition, traditional diets offer a wealth of health benefits and a connection to cultural heritage.
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What You'll Learn
The Mediterranean diet
There is no set plan for following the Mediterranean diet, but some general guidelines can be followed. The diet typically includes a mix of fresh, frozen, dried, and canned fruits and vegetables, with an emphasis on herbs and spices for flavoring instead of salt. It also incorporates low-fat or fat-free dairy, fish, poultry, nuts, and healthy oils like olive oil, while limiting added sugars, sugary beverages, sodium, highly processed foods, refined carbohydrates, and saturated fats.
When eating out, those following the Mediterranean diet can opt for grilled fish or seafood dishes cooked in extra virgin olive oil, with whole grain bread instead of butter. It is also recommended to share meals with others without the distraction of screens and devices, and to consume small servings of red wine with meals, but not every day.
A sample menu for a week of meals on the Mediterranean diet might include Greek yogurt with strawberries and chia seeds for breakfast, a whole grain sandwich with hummus and vegetables for lunch, and a tuna salad with greens and olive oil, along with a fruit salad for dinner. There is usually no need to count calories or track macronutrients unless managing specific health conditions such as glucose levels.
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The Asian diet
In addition to the specific foods consumed, the Asian diet also differs from the typical Western diet in terms of portion sizes and eating habits. The Asian diet does not focus on specific serving sizes or the number of servings per day, but rather on balancing healthy foods. Meals are typically prepared at home and enjoyed with gratitude, savouring the flavours and honouring feelings of fullness.
The traditional Asian diet has influenced modern eating patterns, with the creation of the Asian Heritage Diet Pyramid, reflecting the common foundation of vegetables, spices, fruits, rice and legumes throughout East, Southeast and South Asia. This pyramid provides a guide to healthy eating inspired by the rich culinary history of the region.
While the Asian diet has been linked to positive health outcomes, it is important to note that individual needs may vary. Those with special nutritional requirements, such as children, pregnant women or individuals with specific medical conditions, should consult a healthcare professional to determine their appropriate dietary needs.
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The Latin American diet
The traditional Latin American diet is heavy on vegetables, beans, grains, and fruits, with meat playing a smaller role. Meat is often used as a condiment or flavouring, combined with grains in dishes like tacos, burritos, soups, and stews. Beans and legumes are an essential part of the diet, often used in place of meat in dishes like beans and rice, or tacos.
Maize-based dishes are a staple, with arepas, empanadas, pupusas, tortillas, and various salsas and condiments featuring heavily. Other staples include rice, corn, pasta, bread, plantain, potato, yucca, and peanuts. Latin American beverages are also distinct, with a variety of options like horchata, atole, and champurrado.
Desserts are also an important part of the Latin American diet, often featuring tropical fruits, creamy textures, and sweet ingredients like sugar, condensed milk, and caramel. Some traditional desserts include dulce de leche, alfajor, rice pudding, tres leches cake, and churros.
In terms of nutritional benefits, the traditional Latin American diet is associated with good health. However, the influence of American fast food and a higher consumption of sweets and desserts have led to an increase in diabetes diagnoses among Latinos. To make the Latin American diet healthy again, it is recommended to focus on fruits, vegetables, whole grains, tubers, beans, and nuts, while consuming milk, cheese, fish, shellfish, chicken, eggs, and plant oils in moderation, and reducing red meats, sweets, and alcohol.
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The Nordic diet
Traditional diets are inspired by rich culinary histories and cultural food traditions. They are a guide to healthy eating, focusing on plant-based foods, lean proteins, and seasonal and regional produce. One such traditional diet is the Nordic diet, which has been around for centuries and is based on the traditional eating habits of Nordic countries, including Denmark, Finland, Norway, Iceland, Sweden, and Greenland.
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The Native American diet
The Indigenous diet is deeply connected to the land and honours the natural cycles of food. It focuses on foods that are locally available, including those that can be gathered, hunted, or cultivated in the region. Traditional foods vary across different Native American nations but typically include corn, beans, and squash, known as the "three sisters" in agricultural practices. Corn and beans replenish nitrogen in the soil, while squash grows low to the ground, shading the soil, keeping it moist, and deterring weeds. Other traditional foods include eggs, fish, game meats, and various herbs and seasonings like bergamot, sage, staghorn sumac, mustard, and mint.
Before the influence of European colonisation, the Native American diet was characterised by complex carbohydrates and a lower amount of fats. The introduction of European foods, such as sheep, cattle, pigs, wheat, and sugar, significantly altered the dietary habits of Native Americans. Additionally, the federal government discouraged traditional hunting and gathering practices, providing food rations that included lard, flour, coffee, sugar, and canned meat, which contributed to negative health outcomes, including diabetes.
Today, Native Americans face health challenges such as higher rates of obesity and diabetes compared to the general population. Reversing these trends may involve a return to traditional dietary practices, which prioritise whole, unprocessed foods and a deep connection with the land and its offerings.
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Frequently asked questions
Traditional diets are rooted in the territory, ecosystems, and local communities where they are consumed. They are usually defined by a high intake of fiber and grains, and the consumption of foods that are naturally produced in one's country or region in their natural season. Traditional diets also tend to be plant-forward, with an emphasis on home cooking and seasonal, regional produce.
The Mediterranean Diet is one of the most well-known traditional diets, focusing on olive oil, vegetables, legumes, fruits, whole grains, and nuts, and flavored with herbs, spices, and seafood. Other examples include the Asian Heritage Diet, the Latin American Heritage Diet, the Nordic Diet, and the Native American Diet.
Traditional diets have been linked to positive health outcomes and sustainability. They can be a great model to follow if you are looking to address current health concerns or prevent future health problems. Additionally, traditional diets can help you connect with your cultural heritage and food traditions.
