The first and only time I went to a dietitian, they gave me a pamphlet with healthy recipes, as you might expect.
Still, I wasn’t prepared for what I saw.
Dull-colored cantaloupe stuffed with cottage cheese, soggy iceberg lettuce salads, and bland rice substitutes greeted me as I peeled back the bundle of paper.
“真的吗？”我问。
Needless to say, I was disappointed. As a food writer and recipe developer—and person who enjoys eating—I crave flavor, color, texture, and diversity in my food.
The pamphlet had none of that.
I am half Asian and half Latinx. My cultural background has always informed what dishes I’m drawn to, whether it’s because I grew up with a specific ingredient or wanted to discover more about a recipe’s history.
一旦我长大了并意识到健康的食物对话，我很快就意识到我喜欢的食物不是其中的一部分。
Food deemed healthy alwayscame from a Euro-centric镜头和许多（如果不是全部）亚洲和拉丁菜都被排除在外。
为什么白人喜欢的食物还可以，但是我喜欢和长大的不是呢？
According to the Academy of Nutrition and Dietetics Commission on Dietetic Registration,80％美国大约有119,000名注册营养师是非西班牙裔白人。
在New York Timesarticle analyzing these findings, writer Priya Krishna notes that “many dieticians say the academy’s research, programs and articles ignore non-Western cuisines, or imply that they are unhealthy.”
To rule out entire regions of the world and label all its food as unhealthy isn’t just false and wrong. It’s a loss for everyone.
在我的个人生活中使用亚洲和拉丁裔成分可以很好地吃东西，这是一种与许多有害思维作斗争的小方法。I cook to nourish my body, but in return, it also allows me to relive my happy memories.
The red and green skin ofmangoestransport me to my childhood where I’d run around mango trees with my brother.
The tangy taste ofkimchitakes me back to nights out with friends around a hot Korean BBQ grill.
And whenever I peel green芭蕉s, the smell makes me feel like I’m home.
在我的个人生活中使用亚洲和拉丁裔成分可以很好地吃东西，这是一种与许多有害思维作斗争的小方法。
Here are some of the Asian and Latinx ingredients I cook with to eat well for both my body and mind. Each one brings a wealth of flavor, color, and nutrition to whatever dish they’re in.
No sad, soggy salads here!
I’m currently based in Tokyo, so there’s a huge variety ofmisothat’s easily accessible to me.
在美国，通常可以从亚洲杂货店中选择白色，黄色或红色味oo。颜色范围取决于大豆发酵多长时间：白色是发酵最少的，带有微妙的甜味，红色的红色是年龄较大的，具有深厚，浓郁的风味。
为什么我喜欢它
我喜欢味oo，因为它的用途非常多。我在从腌制鸡到混合饼干面团的所有食物中都使用了它。
Benefits
It’s rich in umami, but also offers a range of health benefits.
How to find and use miso
You can easily purchase miso at most grocery stores, but for the biggest selection, go to a Japanese market.
将其用于汤，沙拉敷料，腌泡汁，烘烤，and more.
手,芒果是我最喜欢的水果。我吃不hem mixed into salsa, blended with ice or sprinkled with Tajín, a Mexican seasoning made of chili, lime, and salt. There’s no one way to enjoy them.
为什么我喜欢它
Most grocery stores in the U.S. only carry Tommy Atkins mangoes (the big red and green ones), but there are over one thousand varieties with differing textures and sweetnesses.
Hawai’i’s Excel mangoes have very thin skin and an equally thin seed, which means a much bigger juicy fruit ratio. It’s even sometimes referred to asHawai’i’s gold.
Pakistan’s Anwar Ratol and Chaunsa mangoes have birthed anunderground WhatsApp marketbecause those varieties are so sought after.
Benefits
Rich in维生素Cand维生素A。，这种心爱的水果可带来一些健康益处。
According to2021 research，进食芒果与更高的营养摄入量，饮食质量和与体重有关的健康结果有关。
How to find and use mango
Mangoes are readily available at almost all supermarkets. Warmer climates tend to grow more mango varieties, so be sure to check out local farmers markets.
Use them for salsa,沙拉（甜或咸味), sliced over sticky rice, blended into mango lassi, or just raw with a little bit of Tajín. They’re also a key ingredient in myadobo-seared fish with mango salsa recipe.
虽然我喜欢干豆的质地，但我经常发现自己忘记了提前浸泡它们。那是什么时候canned beans来。
Within moments, I can eat refried beans, black beans spiced with cumin, orcrisp chickpeas.
为什么我喜欢它
豆子are a huge part of Latinx culture and are something I always gravitate toward for a quick but satisfying meal.
They’re also affordable and have a long-shelf life, which is why I always keep a hefty supply stashed away in my pantry for when that bean craving hits.
Benefits
Just one can of pinto beans has
According to a
Some common types of beans mentioned in the study include:
- 海军豆
- pinto beans
- haricot beans
- 白豆
- red kidney beans
The review also noted that beans are an ecologically sustainable protein source compared to animal-based ones.
如何找到和使用豆
Luckily, you’re likely to find canned beans at any grocery store. Use them dips, pair with rice, spoon over tortillas, make a grain bowl,and more.
Kimchiis arguably the most important cultural dish of Korea.
为什么我喜欢它
在超过3000年的时间里，少量的白菜头涂在糖，盐，洋葱，大蒜，生姜和gochugaru（韩国红辣椒）的混合物中，并留给费米特，直到浓郁。
Some of my favorite ways to eat it are in fried rice,jjigae（韩国炖菜）, or simply straight from the jar.
Benefits
During the fermentation process, powerfulprobioticsform that make kimchi a Korean superfood.
According to a
- stimulating immune function
- 减少自由基
- reducing the risk of certain cancers
- 降低心血管疾病的风险
- reducing the risk of metabolic syndrome
- increasing intestinal microflora
- increasing iron levels
How to find and use kimchi
您通常可以在大多数健康食品商店找到泡菜。对于最大的选择，请访问韩国杂货店H-Mart.
There are countless types of kimchi, and each one is special. The most common variety is made with cabbage, which I like to mix into fried rice, eat in soups, or simply use as a side.
并非所有在杂货店中发现的泡菜都包含益生菌。在冷藏食品部分中寻找泡菜，并阅读包装，以确保该产品包含活跃的活性培养物。大多数泡菜罐装产品不含活益生菌菌株。
Last but not least is the mighty芭蕉. Throughout Africa, Latin America, Southeast Asia and the Caribbean, plantains have been a staple food for centuries.
Why I love them
与甜香蕉不同，车前草是淀粉状的，含有更少的糖。我从小就享受着它们的绿色状态，而且成熟了，它们变成了黑色。
在两个阶段和之间，都有无数方法来准备它们。
tostonesand maduros were constant side dishes in my family home.
tostonesare made when the plantains are green and unripe. It fully takes advantage of their stratchiness by double frying them and leaving every edge golden.
On the other hand,madurosare best made with plantains that are black and full of natural sugars. In a quick shallow fry, the sugary bits caramelize and the entire slice grows tender.
Benefits
They’re a rich source of fiber and contain a variety of vitamins and minerals like magnesium and potassium, among many other benefits.
- potassium
- calcium
- 镁
- 磷
- nitrogen
- 纤维
它们在粮食安全中也起着重要作用，并防止包括非洲在内的热带和亚热带地区的营养不良。
How to find and use plantains
车前原are readily available at many grocery stores throughout the U.S.
If you’re unable to find them in your usual spot, visit a grocery store in a Latinx neighborhood.
There are truly an infinite amount of ways to享受车前草at every stage of ripeness.
For green plantains, try making tostones. For nearly-black/all-black plantains, slice at an angle and fry to make maduros.
是否想了解更多，访问更多多样化的信息，甚至看到具有文化竞争的营养师？查看下面的资源。
- 食物天堂is a multimedia platform founded by two Black registered dietitians. They help people transform the way they eat with intuitive eating and body respect.
- The Healthy Ramadan Guideis a full meal plan for Ramadan that’s centered on wellness.
- 美洲印第安癌症基金会is a national non-profit organization that helps address the inequities faced by Native communities, including those related to food availability and sovereignty.
- Diversify Dieteticsis a community for students, professionals, and educators dedicated to increasing ethnic and racial diversity in the nutrition and dietetics profession.
- 世界关键的饮食学是一个支持饮食学的更具包容性方法，率先询问性别，种族，阶级，能力，大小等等的方法。
Culturally-competent dieticians
- 玛雅人is a registered dietitian nutritionist and adjunct faculty at New York University. She provides medical nutrition therapy and education from anantibiased, patient-centered, andculturally sensitive approach.
- 爱丽丝·菲格罗（Alice Figueroa）was influenced by living in Latin America as a child. Her nutrition counseling/approach involves mindful nutrition derived from public health, positive psychology, and mindfulness science-based research, Yogic studies, and Buddhist teachings.
- Sherene Chouis an award-winning dietitian and chef with a passion for sustainable food and plant-based nutrition. She acts as consultant to plant-based brands to build sustainable nutrition initiatives.
没有一个文化对健康饮食有垄断。现在是时候纪念黑人和棕色文化必须提供的丰富文化，传统和美食了。
Doing so can be as simple as visiting a new grocery store with different types of food than you’re used to or digging up a recipe your ancestors used to make.
健康食品不必无聊，平淡或完全白人。
Kiera Wright-Ruizis a food writer, recipe developer, and author based in Tokyo. Her first picture book, “I WANT TO BE SPAGHETTI!,” comes out in July 2023, and her first cookbook, “The Half-Latinx Cookbook,” will publish in spring of 2025. Follow her at@kierawrrfor more.
