Your Cultural Foods Belong on Your Plate

How we can build sustainable and joyful eating habits that embrace the culture some have worked hard to erase.

Since I was a little girl, food has been more than sustenance. It has been a source of comfort, connection, and part of my African-American heritage. I remember summers with my grandpa sitting by the river and returning home with the day's catch for my grandma to fry. She always fried shrimp just for me, knowing catfish wasn’t my thing.

Those moments around the dinner table taught me that food is deeply personal and cultural. Yet, growing up, no one ever told me how critical this connection would be for my health—and the health of Black women.

Despite ongoing attacks on diversity, equity, and inclusion in healthcare, the truth remains: our culture profoundly influences our food choices and health. Unfortunately, many providers overlook this, offering generic recommendations that fail to resonate with Black women. Couple this with the fact that our healthcare system's inherent inequities have planted seeds of mistrust.

But here's the truth: we can't wait for the system to catch up. Enhancing Black women’s health requires that we equip ourselves with the knowledge and strategies to make informed decisions about our health.

How to Build Sustainable and Joyful Eating Habits

1. Master the Basics of Nutrition

The foundation of healthy eating starts with understanding macronutrients (proteins, fats, carbohydrates) and micronutrients (vitamins, minerals). Let’s be clear: no single macronutrient is "bad." Influencers might demonize carbs or fats, but your body needs a balance.

For example, instead of cutting out carbs, ask yourself: What is my source of complex carbohydrates today? Instead of relying solely on supplements, aim to incorporate whole foods rich in essential nutrients. A plate filled with colorful fruits, vegetables, lean proteins, and dietary fats can nourish your body while celebrating your culture.

In other words, your cultural foods matter. Whether it’s collard greens, plantains, or okra, the foods that are part of our cultural identity can and should be on our plates. The key is preparation and aligning it with your health goals.

2. Acknowledge and Navigate Barriers

Social determinants of health (SDoH) significantly influence what’s on your plate. Time constraints, access to fresh produce, and financial limitations can all shape your eating habits.

For example, if your work schedule makes grocery shopping challenging, try planning meals in advance. Meal planning doesn’t mean cooking everything from scratch—it can be as simple as pre-chopping vegetables or marinating proteins ahead of time.

In essence, recognize that your unique barriers allow you to create practical solutions that work for your life. It’s not about doing what some influencer says is ideal, but incorporating habits you can maintain long-term.

3. Prioritize Enjoyment and Sustainability

Here’s the thing: any nutrition plan that feels like a punishment is destined to fail. As a Black woman who has struggled with disordered eating, I know how easy it is to believe that your health goals have to be focused on changing your body. The truth is that they don’t.

Food should bring you joy, not guilt. That means you can savor your favorite dishes without obsessing over "healthifying" them. It also means you get to ditch the idea that you must “burn off” any calories you eat with exercise. Instead, focus on eating in a way that makes you feel energized, satisfied, and connected to your culture.

When you cultivate a balanced mindset, healthy eating will no longer feel like another chore on your to-do list. It will feel natural because you won’t be forcing yourself to do something you don’t want to.

We’ve covered a lot of ground today: understanding nutrition basics, recognizing barriers, and creating sustainable, joyful eating habits. But this is just the beginning. In the coming weeks, I’ll have another way you can dive deeper and equip yourself with practical tools for improving your health. Keep an eye out on your inbox for more details!

Talk soon,

x Tomesha