Improving Your Diet in a Maintainable Way for Latin Americans

By Marie Miguel 21 January, 2022

You might understand that you need to make changes in your diet, but you aren’t sure how exactly to go about it. Making small adjustments to the way you eat can be beneficial for your health, and some of them are easy to accomplish. Keep reading for information on a few tips to help you improve your diet.

Importance of Diet for Latin Americans

In recent studies, it has been reported that many children in the region don’t have a nutritious diet. This is leading to both issues in growth and obesity at an early age. This is why it may be necessary to change your diet and your eating habits as a family. Even though you might not have as many food option available to you as other areas, you can consider these tips below and take baby steps to address changing your habits and what you eat.

  • Keep a food diary. If you are someone that has trouble remembering everything you ate in a day or you tend to snack when you are feeling bored, you may want to start keeping a diary. This will allow you to have a record of everything you intake each day and will also be an effective way to count your calories. When you are eating the proper number of calories, this can go a long way in terms of helping you improve your health.
  • Add smoothies to your routine. In some cases, you may not be getting all the vitamins you need. While you can take a supplement if you would like, it can also be advantageous to get your vitamins and nutrients from the food you eat. One way to accomplish this is by drinking smoothies. There are many recipes you can find online to try, which can add a number of benefits, as well as nutritious ingredients, such as fruit.
  • Don’t skip meals. Whenever possible, try not to skip meals. Doing so may cause your body to run out of energy, which can cause you to feel sluggish and tired. Additionally, when you do eat after fasting, you may eat more to make up for the food you missed, which could cause you to overeat. Moreover, when you are skipping meals or denying yourself food, this could lead to the development of an eating disorder. There are numerous disorders of this type that a person may experience. This is why it is necessary to make small changes when you are addressing your diet and trying to eat healthier. If you decide to make larger modifications, they may be harder to maintain and cause you to start eating too much or not enough. For more information on eating disorders, check out this website.
  • Cook at home more often. Do you and your family tend to eat takeout or fast food a couple of days a week? If so, do what you can to change this. Try your best to cook at home more frequently. Keep in mind that you don’t have to make fancy dinners. You may keep it simple. You can look for recipe plans online or try your hand at meal prepping.
  • Add more vegetables to recipes you already like. If you are someone that cooks most of your meals at home, you don’t have to worry about lowering the number of takeout meals that you are eating each week. Instead, you might want to concentrate on adding more vegetables to dishes that you already make. For example, if you make a stew or soup, try to add more vegetables to it, or do this with a rice dish. This is an easy way to get more vitamins into your meals without having to change much.
  • Stay hydrated. Something else to consider is how much water you are drinking a day. You should make sure that you drink water when you are thirsty and at least a few glasses throughout the day. If you aren’t a big fan of water, you can also substitute some of the drinks you would normally have during the day with green tea. Just make sure you don’t add sugar to it.
  • Try not to eat before bed. Eating right before bed can cause you to be up with heartburn or an upset stomach in the middle of the night. It may also prevent you from being able to go to sleep, depending on what you ate. If you get hungry before bed, eat a snack instead. Choose a piece of fruit or a handful of nuts. These foods shouldn’t interfere with your sleeping and may be able to satiate you as well.


When it comes to making changes in your diet, especially in Latin America, you can accomplish this by taking small steps that you will be able to stick with. Try these options above, and they may help you get better nutrition, eat the proper calories, and might go a long way into improving your health overall. Remember to take it slow and that you may not see changes overnight. This is to be expected.

Marie Miguel has been a writing and research expert for nearly a decade, covering a variety of health- related topics. Currently, she is contributing to the expansion and growth of a free online mental health resource with With an interest and dedication to addressing stigmas associated with mental health, she continues to specifically target subjects related to anxiety and depression.

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