Hispanics make up about 17.6 percent of the total United States (US) population (1). By 2060, 29 percent—more than one-quarter of the total population (2). As the number of Americans in this demographic increases, so does the popularity of National Hispanic Heritage Month, a time dedicated to recognize and celebrate the many contributions of Hispanic and Latino Americans to the United States.
It’s undeniable that Hispanics have had a tremendous impact on the food and flavors around the US. Ingredients like cilantro, avocados, tortillas and spicy peppers are now being incorporated into different ethnic cuisines and/or everyday fare.
One staple in many Hispanic households is the egg – or el huevo, and included in chilaquiles, huevos rancheros, and many other common Latino breakfast foods. Sometimes these dishes can be calorie laden or high in fat, but they don’t have to be! Try the following swaps to make your Latino breakfasts a bit more nutritious as you celebrate Hispanic Heritage Month:
- Non-fat, plain Greek yogurt instead of sour cream
- Reduced or low-fat cheese instead of full-fat versions
- Whole-grain or corn tortillas instead of flour ones
- Bake don’t fry dishes (or ingredients)
- Add extra spices to ramp up the flavor without adding calories
(1) U.S. Census Bureau, Population Estimates Program (PEP), Updated annually. https://www.census.gov/popest/. U.S. Census Bureau, 2010 Census of Population, P94-171 Redistricting Data File. Updated every 10 years. http://factfinder.census.gov
(2) Colby, Sandra L. and Jennifer M. Ortman, Projections of the Size and Composition of the U.S. Population: 2014 to 2060, Current Population Reports, P25-1143, U.S. Census Bureau, Washington, DC, 2014.