Beyond the Plate: Balancing Family Traditions with Healthy Eating

Could the food on your plate be more than just a meal? Discover the profound interplay between family, culture, and eating habits in our latest episode. We discuss how cultural beliefs and traditions influence what we eat, how we prepare our meals, and the structure of our daily dining rituals. From the comfort of holiday feasts to the strict adherence to kosher and halal practices, we uncover the importance of food as both a social connector and a form of medicine. Listen to heartfelt stories that shed light on the emotional and social layers of family gatherings, and learn how you can maintain your cultural roots while tweaking recipes to be healthier.

In the second chapter, we challenge the notion that gatherings should revolve solely around food. Instead, find out how to foster deeper connections through meaningful conversations and mindful interactions. We explore the delicate balance of savoring traditional dishes without falling into overindulgence, emphasizing the importance of moderation for optimal health. Whether you're looking to honor your heritage or simply want to share meaningful moments with loved ones, this episode offers practical tips and reflections to help you harmonize your traditions with health goals. Tune in for a thoughtful journey on how to create lasting family bonds beyond the dinner table.

Chapters

• 0:00 Cultural and Family Food Dynamics
• 7:31 Balancing Traditional Food and Health

Transcript

Dr. Damaris G: 0:23

So let's talk about family, cultural eating and perceptions of what is needed for eating and what it is for yourself. So this kind of consists of food choices, meal structure, cooking with the family Is food medicine for them. Do they consider that? Are there food restrictions or taboos, things that are not regulated or not approved, of Emotional eating, social events in your own household? What is it like? And what happens during holidays? Is food a factor? So let's check out what food choices are. So that means cultural beliefs of what shapes the types of foods that you're eating, the ingredients that are in it, family meals Like, for example, if your cultural prioritize is being a vegetarian, that would emphasize that you wouldn't be eating meat and you may only have seafood or may not have any of those things in your so then that means you have to consider different plant-based proteins and really modifying more on the whole foods and quality-esque foods instead of just large amounts of just simple carbs.

Dr. Damaris G: 1:33

Meal structure. That comes into play when we're talking about what is the food for your courses, what are times for your meals, are there specific meals that you have to eat? Does that differ between your culture? And each person may need a different tradition or an elaborate tradition. So for some cultures they only eat, you know, before time, sunset or after sunset. There's also some fasting holidays. There are some individuals that, like I said, specific foods it has to be kosher or halal or it has to have some sort of extra, you know, specific ritual or setting. So in turn, that may also be factors in how we eat and how we choose our meals. So it's not that not all of that is bad or negative. It's just being this all is response into the cultural and the behaviors of eating and it is also associated with how we maintain and our cooking and food. So when we're talking about cooking as a family or cooking techniques or methods within the family, every culture is so different and every family is different and they may have different spices or flavors and traditions and this all influences additionally how you eat.

Dr. Damaris G: 2:56

Some families may not have been exposed to some spices or things and they may just have more of a processed meals in their diet. Some may never been exposed to vegetables and only had fried foods in their diet. Some may have had excess, you know, they may eat more than they usually do, than other generations and also, traditionally, food is a big social and connection between families and sometimes certain things that each family cooks and how they cook it and what they make, and they may not be healthy versions of this. Or, at the time of when your grandmother or your great grandmother is passing down a recipe, those recipes you may have see that they are not in any way a healthy version of that, so may have a large amount of you know um, carbs or cheese or fat or fried food or large portions. And not that you're trying to in any way be disrespectful to your family is just showing them that you want to have those foods but may have them in a healthier option at some point. So you're trying to still be part of your family and do things, but modify them so that it can work to be the healthiest version for you. So, understanding when you're bonding with your family and you're with them, you know eating is a huge part and you want to still keep that connection and keep the you know autonomy of your eating habits Because sometimes when you it depends upon the you know, obviously, the family dynamic of that you were brought up in.

Dr. Damaris G: 4:32

Some dynamics want you to eat more, to eat less. Are you eating together? Are you not eating. Are you? Are you part of the family? Is it a prominent part of the eating? Is it not part of your? Your family dynamic? That depends, and so that is also going to affect the way you eat overeat or undereat, and how and your perception of food. So that is a factor Now in your culture and your family.

Dr. Damaris G: 4:55

Is food medicine or is it something for just a cultural consumption? So food as medicine is meaning that. Do you believe that the food that you put into your body is a healing properties? Does it have specific needs to address your health concerns? Taling properties Does it have specific needs to address your health concerns? That is not always considered in culture. It's more of these foods are what we grew up with and this is what we eat, and that's okay. Just understand how maybe it could work for you in some manner that you can modify the way that you're eating so that you can live the optimal self for you and your health.

Dr. Damaris G: 5:29

Now food taboos are considered kind of like restrictions and this is considered like a cultural belief. For some. You know, maybe that might be. Someone doesn't eat meat, someone may not eat pork. They have certain times that they have restrictions during holidays. They have a cultural practice. They may only consume kosher foods, halal foods, only consume kosher foods, halal foods of certain. You know family, you know food consumption. They may make a certain thing for them. So that is where that may come in and in those restrictions that can also cause behavioral or prohibit an individual to know what is the right foods to eat, even in their culture, and be mindful that you can still eat very well no matter what your culture is, and it's just learning, adapting and really being okay with where you are and having that discussion with your family to let them know that you're still going to include the family cultures into your overall diet and life.

Dr. Damaris G: 6:31

Now, social and emotional significance. This has to do with how you feel with your culture and how you're going to celebrate and still making those life events important to you and still showing love and care for your family when you're there. And not to be upset that you know during the holiday times you know Thanksgiving there's a lot of consumption of food, let's say, or during the holiday times there may be a lot of cookies made, or maybe that some family does consumes alcohol, maybe they do not. I'm not sure what that extra calories or extra things that may be available to that at those events, but how do you modify them as needed so that it works for you? Now that's different, right? So what can that mean? By still showing love and still being a part of your family's dynamic and that can be available for you and still be able to show some hospitality? You know you still want to be a good guest, you still want to be available and you still want to be respectful of those when you're visiting and coming to your family.

Dr. Damaris G: 7:31

And I know that sometimes the food has become a big cultural and a big event. When we go somewhere it has to be all about the food. Maybe change the perspective and think more about trying to connect more with your family instead of just worrying about what food we're going to eat, and have more conversations and more time and being more mindful of your everyday things, because those traditions and those holidays are still going to be there and those wonderful dishes you may have are still associated. But you know you want to still modify as needed and still enjoy them. But you know, everything in moderation. It shouldn't be overindulged. So preparing and sharing those dishes is super important.

Dr. Damaris G: 8:11

I want you to know that that's not something that you should stop just because you're trying to modify and work on your optimal health and balance. That does not mean that's the thought. The thought is you still want to celebrate those occasions, but have your own control so that it will be in the way that you want to participate, so that you can still have and share those family recipes and reflect the culture and identity for you and your family Because that I know that is quite important for many individuals to pass down those culinary traditions for each family and you know, and then adapt it to what works for you and then, if that doesn't work for some of the family, you know, just modify it for them and, you know, do what you need so that it becomes the most harmonious dynamic for you and your family, so that when those events and those holiday activities come, you're able to have the best perception of food, have the best perception of yourself and have a wonderful family dynamic with you and your family together.