The Caribbean Six Food Groups: Eating Healthy in the Caribbean

At Acropolis Medical Centre, we believe that a balanced diet is key to maintaining overall health, and it can be much easier than you think. In the Caribbean, we are blessed with a rich variety of foods that provide essential nutrients for our bodies. By understanding the six food groups common to our region, you can make healthier choices and enjoy the foods that you love, all while taking care of your health.

1. Staples: The Foundation of Our Diet

Staples such as cereals, rice, bread, plantains, and sweet potatoes are rich in carbohydrates and provide our bodies with energy. These foods are the foundation of most Caribbean meals and help keep us full and energized throughout the day.

Examples: rice, bread, cornmeal, yams, cassava, plantains, sweet potatoes, and breadfruit.

Recommended Portion Size: Aim for one to two fist-sized portions of staple foods per meal, which typically equals about 1/2 to 1 cup of cooked rice or starchy foods.

2. Legumes and Nuts: Protein Powerhouses

Legumes and nuts are excellent sources of protein, fiber, and essential minerals like calcium and iron. These foods are great for building and repairing body tissues and are an important part of a well-rounded diet.

Examples: Red Beans, pigeon peas, lentils, peanuts, split peas, chickpeas, and almonds.

Recommended Portion Size: A small handful of nuts or 1/2 to 1 cup of cooked legumes per meal.

3. Vegetables: Nutrient-Rich Greens

Vegetables are packed with vitamins and minerals, including vitamins A, C, and K, which are essential for immune function, vision, and overall well-being. Vegetables also provide fiber, which helps with digestion.

Examples: Callaloo, spinach, pak choy, carrots, pumpkin, string beans, and watercress.

Recommended Portion Size: Fill at least half your plate with vegetables. Aim for about 1 to 1 1/2 cups of cooked vegetables or 2 cups of raw vegetables per meal.

4. Fruits: Naturally Sweet and Packed with Nutrients

Fruits are naturally sweet and provide essential vitamins like vitamin C, which is important for your skin, immune system, and overall health. They also provide hydration and fiber.

Examples: Mango, pineapple, guava, papaya, oranges, and West Indian cherries.

Recommended Portion Size: A serving of fruit is typically one medium-sized fruit (such as an apple or orange) or 1/2 to 1 cup of chopped fruit.

5. Foods from Animals: Protein and Nutrients

Foods from animals, such as meat, fish, poultry, eggs, and dairy, are excellent sources of protein and essential vitamins and minerals like B vitamins and calcium. They play a key role in building and maintaining muscle, and supporting bone health.

Examples: Chicken, fish, lean meats, eggs, milk, cheese, and yogurt.

Recommended Portion Size: A serving of protein is about the size of the palm of your hand (3-4 ounces). Aim for about 1 to 2 servings of protein per day.

6. Fats and Oils: Essential but in Moderation

While fats are necessary for absorbing vitamins and providing energy, it's important to choose healthy fats and use them in moderation. Fats help keep your skin healthy and provide essential fatty acids that your body can't produce on its own.

Examples: Olive oil, avocado, nuts, coconut oil (in moderation), and butter.

Recommended Portion Size: A serving of fat is about 1 tablespoon of oil or 1/4 avocado. Limit fats to 2-3 servings per day.

Eating Healthy in a Caribbean Setting

In the Caribbean, we have access to a wide variety of fresh and nutrient-dense foods, but it’s easy to get carried away with the abundant options. The key is balance, and it's much easier than it seems.

The multi-mix principle is a great approach to meal planning, where you combine two or more food groups to create balanced, nutrient-rich meals. For example, pairing rice and peas (staples + legumes) or fried fish with plantains (foods from animals + staples) gives you a meal that covers a broad spectrum of nutrients.

Eating healthy doesn't mean you have to completely eliminate your favorite dishes. Instead, focus on portion sizes, balance, and variety. By including a variety of colorful vegetables, fruits, lean proteins, and healthy fats, you can enjoy delicious Caribbean meals while nourishing your body.

We encourage you to make small, mindful changes to your diet. Start by increasing your vegetable intake, controlling portion sizes, and using healthy oils. Whether you’re enjoying a meal with your family or having a quick snack, remember that the key to good health lies in balance. So, let’s enjoy the food that the Caribbean offers while taking care of our health at the same time!

If you need help with meal planning or dietary advice, feel free to reach out to us at info@acropolismedical.com, and we can connect you with a nutritionist! We are here to support you on your journey to better health!