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TheAfrican Heritage Dietis a way of eating based on the nutrient-dense food traditions of people with African roots. The diet’s principles are reflective of those traditional, nutritious dishes and encourage eating a variety of herbs and spices, beans and peas, peanuts and nuts, whole grains and plenty of fruits and vegetables—especially tubers and dark leafy greens, like callaloo and collards.
The 4 Best Leafy Greens from the African Heritage Diet, According to a Dietitian
But what’s even more important than the foods on your plate is preparing and sharing meals together. Here’s why.
The Benefits of Cooking and Eating Together
It Models Healthy Habits in the Kitchen
It Continues Family Traditions and Passes on Recipes
The kitchen is where stories are told and recipes are shared. Every Thanksgiving when I was growing up, I would help my mom prepare mac and cheese. I knew that, as the youngest child, this was my alone time with my mom and also a time to learn how to make one of my favorite dishes. My mother did not write down this recipe, but she would prepare it the same way every single year. If I wanted to learn, I had to be in the kitchen with her and watch what she was doing so I could remember it. As I got older, I became the mac and cheese maker for my family, which allowed me to share the recipe with the next generation and continue the tradition of my mom’s unique dish.
It Improves Communication with Your Loved Ones
Cooking with your child, sibling, friend or partner is a positive time to communicate, whether you’re talking about what happened at school or work or just catching up. While cooking together, you are carving out time from your busy day to be intentional and focused on what you’re doing and who you’re sharing the space in the kitchen with. Unfortunately, many families have difficulties with expressing emotions and opening up regarding their mental health challenges. Dedicating time in the kitchen to have open dialogue can allow family members to feel more comfortable discussing their emotions or pressing issues. Not to mention, cooking with others is a great time to learn (or teach) how to cook and improve your culinary skills. And the development of cooking skills can help lead to making more nutritious food choices overall.
It Keeps Cultural Foods on Your Plate
Even as a registered dietitian, I did not learn a lot about the benefits of my cultural foods while in school. That does not mean that my cultural foods are not nutritious. Now, many years later, a lot has changed, and there are more resources, like the African Heritage Diet, which demonstrates how to include foods associated with traditional cuisines from the African diaspora in a nutritious eating pattern and highlights the benefits of some of your favorite foods. While in the kitchen with family, you are able to learn about recipes that have been passed down for generations. Keeping foods from your cultural background on your plate encourages you to maintain your cultural identity, traditions and family history. For many African Americans, there is so much uncertainty about history due to the mass dispersion during the transatlantic slave trade. That’s why it’s important to intentionally preserve the traditions and incorporate the foods represented in the African Heritage Diet while in the kitchen and at the dinner table.
Tips to Get Started
1. Share Your Favorite Recipe
Invite family or friends into the kitchen to watch you prepare the recipe. Involve them if there is a step they can help out with. Talk to them about what this recipe reminds you of, who prepares it, what time of the year it is usually eaten and what is special about the ingredients.
2. Plan It Out
Set a date every week to cook a meal with your family. Try to stick to a specific day and find new exciting recipes to cook each week. Also, encourage different family members to take the lead. I have seen children develop excellent kitchen skills with practice. Help build their confidence and excitement for these moments in the kitchen.
3. Limit Technology
The Bottom Line
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