traditional eating pattern
Traditionally, meals were patterned after Spanish custom: a continental breakfast, a large midday meal, and a modest supper. Many Puerto Ricans now eat large breakfast, a fast-food lunch, and a large dinner which is similar to the American diet.
Breakfast Fried egg, quesito (flaky sweet pastry with cheese filling) tostada (similar to French baguette) with butter, tropical fruit and cafe con leche, a strong, rich coffee served with whole milk.
Lunch Tostones (fried plantains), rice with kidney beans and chicken
Dinner Yellow rice and gandules (pigeon peas), fried beefsteak with onions, cerveza (beer)
Dessert - Coconut custard
Breakfast Fried egg, quesito (flaky sweet pastry with cheese filling) tostada (similar to French baguette) with butter, tropical fruit and cafe con leche, a strong, rich coffee served with whole milk.
Lunch Tostones (fried plantains), rice with kidney beans and chicken
Dinner Yellow rice and gandules (pigeon peas), fried beefsteak with onions, cerveza (beer)
Dessert - Coconut custard
Modified eating pattern
There are certain challenges to the Puerto Rican diet. While rich in vegetables, fruits, and seafood, the diet has too many fats found in the meats used and the cooking methods, grains that are not whole grains, and a great variety of sweet desserts and alcoholic beverages. This sample modified menu incorporates MyPlate recommendations with the traditional eating pattern listed above.
Key Changes to the Traditional Diet
*Limiting fried food and replace with grilled, steamed, roasted cooking methods.
*Consuming whole grains as half of grain source.
*Limiting alcohol to one drink per day for women, two drinks per day for men.
*Being mindful of sodium intake- limit to 1,500-2,400 mg per day.
*Switching from whole milk to low fat milk.
*Limiting fruit juices and replace with real fruit.
*Limiting soda and replace with water.
*Limiting pastries and sweetened custards and replace with fresh fruits.
Sample Menu
Breakfast Egg white omelet or poached eggs replaces fried egg, whole wheat toast, non-fat milk, tropical fruit, herbal tea
Lunch Brown rice and beans or lean protein, add a side salad, eliminate fried starch side (plantains)
Dinner Lean meat or seafood, steamed vegetables, water or non-fat milk replaces beer or soda
Dessert Fresh fruit
Key Changes to the Traditional Diet
*Limiting fried food and replace with grilled, steamed, roasted cooking methods.
*Consuming whole grains as half of grain source.
*Limiting alcohol to one drink per day for women, two drinks per day for men.
*Being mindful of sodium intake- limit to 1,500-2,400 mg per day.
*Switching from whole milk to low fat milk.
*Limiting fruit juices and replace with real fruit.
*Limiting soda and replace with water.
*Limiting pastries and sweetened custards and replace with fresh fruits.
Sample Menu
Breakfast Egg white omelet or poached eggs replaces fried egg, whole wheat toast, non-fat milk, tropical fruit, herbal tea
Lunch Brown rice and beans or lean protein, add a side salad, eliminate fried starch side (plantains)
Dinner Lean meat or seafood, steamed vegetables, water or non-fat milk replaces beer or soda
Dessert Fresh fruit