October 27, 2021


The View On Cooking

What Does Your Plate Say About You?

4 min read

We all affiliate otherwise to meals. For that reason, not just about every plate appears to be the very same. What we decide on to consume can be affected by so a lot of various points – lifestyle, temper, surroundings, cash, age, who we are having with, and additional.

At Baptist Health South Florida, we think in working with foodstuff as medication. Meals really should nourish the body and help it function at its greatest. March is Nationwide Nutrition Month and this 12 months the Academy of Diet and Dietetics is encouraging Us residents to “Personalize Your Plate.

What does food stuff signify to you?  Have you at any time considered about exactly where your food stuff tastes or patterns arrive from? Many cultures take pleasure in food items wealthy in distinctive flavors, and standard relatives recipes frequently are thought to be significant and not as healthful, but that doesn’t have to be the situation. You can personalize your plate to match your lifestyle and meals preference.

Wellbeing is not a “one dimension fits all” proposition. We need to personalize it with our lifestyle. During Nationwide Diet Month, we really encourage our local community, employees and patients to embrace the “Personalize Your Plate” topic and decide on nutrient-abundant foods that match your life-style and society.

All through the month, we’ll be sharing suggestions on how you can establish those nutrient-prosperous foodstuff and incorporate them into your every day diet regime. We’ll also share what we do at Baptist Wellness to improve the nutrient top quality of the foods we feed our people and supply to our personnel and visitors in our eating rooms.

We invite you to appreciate your meals – its origin, preparing, presentation, taste, benefits and, of course, the persons you share it with. Continue to keep these tips in intellect to continue being health and fitness acutely aware and add a healthier twist to your family’s regular dishes.

Healthy Swaps

  • For dishes that contact for white rice, attempt a much more fiber loaded selection, like wild rice, black rice, pink rice, brown rice, or quinoa. Or make a wholesome change and give cauliflower rice a consider. Arroz con pollo with cauliflower rice…yum!
  • Get to for decreased extra fat, decreased salt, reduce sugar elements. For example, use significantly less oil or butter– try out reducing it in 50 %. Arrive at for decreased fats milk or use a plant-centered alternative. Go through the label and examine foods goods.
  • Bake it rather of frying it. Who does not enjoy maduros, or sweet plantains? Consider a extremely ripe plantain, wrap it in aluminum foil and location it in the oven to bake. Bake fish as an alternative of frying it.

Exercise portion handle

  • When abuela or mother delivers you food items, telling her “No thank you” does not often operate. In some family members, they get incredibly upset. If you’re seeking to slice back, check out having a lesser portion.

Load up on veggies or salad

  • If there is not a vegetable or salad, make one particular or make a ask for. If there is a dish with veggies in it, check out incorporating additional of this dish and cut back again on other, fewer healthy selections. Or, choose for a facet of avocado and sliced tomatoes – generally an straightforward and delicious option here in South Florida!

Diy Seasonings

Lots of ethnic meals phone for seasoning packets, bouillon cubes or premade seasoning mixes or sauces that improves the flavors in dishes. Whilst they do boost flavor, they can also include a good deal of unwelcome components which include excess sodium, which is affiliated with large blood pressure.

Ethnic foods also can contain components like monosodium glutamate (MSG), a taste enhancer that has been proven to make meals much more addictive, or included food dyes and synthetic flavors. These are all excess elements that your human body demands to approach, and they are not essential in our meals.

Rather, we advise that you keep your dishes natural by generating your individual seasoning mix. Here’s a wholesome recipe for Sazon Completo:  


  • 1 tablespoon floor coriander
  • 1 tablespoon ground cumin
  • 1 tablespoon achiote powder
  • 1 tablespoon oregano
  • 1 tablespoon dried cilantro
  • 1 tablespoon garlic powder
  • 1 teaspoon salt
  • 2 teaspoon onion powder
  • 1 teaspoon floor black pepper


Blend alongside one another all the seasonings. Retail store in an airtight glass container and incorporate 1 tablespoon or as wished-for to flavor your following food.

Natalie Castro, MS, RD, LDN, diet and wellness manager at Baptist Wellbeing South Florida

Natalie Castro is a registered dietitian and the diet and wellness manager at Baptist Health and fitness South Florida, where by she oversees the meals and nutrition policy for the organization. Ms. Castro acquired a bachelor’s diploma in diet and dietetics from Florida Global College and a master’s degree in nutrition and exercise science from Point out University of New York at Buffalo. She believes a foods ecosystem supported by healthful selections fosters more healthy way of living patterns. She is licensed in adult bodyweight management by the Academy of Nourishment and Dietetics, and her investigation is posted in many peer-reviewed clinical journals.

Tags: community health and fitness, Natalie Castro MS RD LDN, National Nourishment Thirty day period, Nutritional recommendations, Sazon Completo recipe