Written by Alexandra Dawson
In today's diet-obsessed society, traditional foods often get a bad rap. Zariel Grullón, RDN (she/they) stands out as a vocal advocate for the revaluation of cultural cuisines through the lens of intuitive eating. Through her engagement with Caribbean populations and other minority groups, she offers her own valuable insights into how to cherish one’s culinary heritage while adapting to contemporary nutritional science.
From Farm to Dietitian: Zariel Grullón's Path to Reclaiming Nutritional Roots
Zariel’s journey into dietetics is deeply rooted in her personal experiences with food systems and farming practices. "Becoming a farm apprentice was eye-opening. It connected me to the nutrition field and showed me the path to dietetics," she explains. This experience provided her with a unique 'seed to plate' perspective, enriching her professional approach with a blend of tradition and science.
Cultural Foods Defined: More Than Meals, They’re Our Legacy
"For me, cultural foods are what you’ve grown up eating; they connect you to your heritage," Grullón notes. She stresses the importance of embracing these foods without guilt, advocating against categorizing them as simply 'good' or 'bad.'
Myth-Busting: The Surprising Nutritional Truths About Cultural Dishes
Grullón addresses the common misconception that cultural foods are not nutritious. "Many assume that our traditional meals don’t align with modern dietary guidelines. But if we look closer, they’re rich in nutrients, antioxidants, vitamins, and minerals," she clarifies.
Think You Know The Truth About Cultural Foods?
Let’s bust some myths and celebrate the delicious diversity of global cuisines. Answer these questions and see how well you understand the nutritional power of traditional dishes.
Question 1: Myth or Fact?
"Rice is just empty carbs and has no nutritional value."
- Answer: A) Myth! Rice (especially brown, black, and wild varieties) is packed with fiber, vitamins, and essential minerals like magnesium. Many cultures have relied on rice as a nourishing staple for centuries!
Question 2: Which traditional dish is naturally packed with probiotics?
A) Tacos 🌮
B) Kimchi 🥬
C) Jollof Rice 🍛
D) Naan 🫓
- Answer: B) Kimchi! Fermented foods like kimchi, sauerkraut, and yogurt help promote gut health with beneficial probiotics.
Question 3: True or False?
"Eating beans and rice together provides a complete protein source."
- Answer: TRUE! Many cultures combine plant-based proteins (like beans and rice, or lentils and chapati) to create a meal that contains all essential amino acids.
Question 4: Which cultural dish is rich in anti-inflammatory spices?
A) Butter Chicken 🍛
B) Sushi 🍣
C) Chana Masala 🌶️
D) Mac and Cheese 🧀
- Answer: C) Chana Masala! Indian dishes often feature turmeric, ginger, and cumin—spices known for their anti-inflammatory and antioxidant properties.
Question 5: Myth or Fact?
"Plantains are just like bananas and should be avoided because of their sugar content."
- Answer: MYTH! Plantains are a great source of fiber, potassium, and complex carbs, making them a nutritious staple in many cultures. They're also less sweet than bananas and can be enjoyed in both savory and sweet dishes.
How did you do? Score yourself:
🌿 – Cultural Food Champion! You know your stuff!
🍛 – Almost there! Keep celebrating global flavors.
🍽️ – Time to explore and embrace new foods!
Diet Culture vs. Mental Health
Understanding the Real Cost of Food Shaming Grullón critiques how the diet industry, which profits billions annually, promotes a disconnection from our bodies and cultures. "This disconnection can lead to significant anxiety and stress about eating, impacting our overall mental health," she explains.
Smart Swaps
Enhancing Cultural Recipes for Better Health Instead of overhauling traditional recipes, Grullón recommends making thoughtful additions. "Adding spinach to pollo guisado is a simple way to boost its nutritional profile while keeping its authenticity," she suggests.
Family, Food, and Boundaries: Mastering Conversations at the Dinner Table
Grullón offers advice on navigating tricky food-related comments during family gatherings: "A simple ‘I’m not interested in discussing this’ can help maintain personal boundaries without sacrificing cultural connections."
Join Our Conversation: Share How Cultural Foods Shape Your Life
Food is more than just fuel—it’s history, identity, and connection. Whether it’s your grandmother’s secret spice blend, a dish that brings you comfort, or a recipe passed down through generations, we want to hear your story!
Drop a comment below and share:
🍛 A cultural dish that holds special meaning for you
🥗 A food myth you’ve debunked
📖 A favorite family recipe (or just the memories tied to it!)
Let’s celebrate the richness of diverse cuisines together!
Curiosity in the Kitchen: Simple Steps to Rediscover Your Food Heritage
Grullón encourages everyone to explore and experiment with their traditional dishes: "There are no strict rules. Be curious about what you want to try and how you want to incorporate it into your meals."
About Zariel Grullón, RDN (she/they)
Zariel Grullón is a passionate first-generation Dominican American dietitian who blends her love for culinary heritage with accessible wellness. Growing up as the family's gordita, she understands cultural body image struggles and helps the Latine community embrace their bodies and confidently reclaim their cultural foods. Through her weight-neutral, Spanglish-infused approach at Love Your Chichos, Zariel guides individuals to heal from dieting and find joy in their health journey. With experience ranging from farm to outpatient care, she empowers her clients to tackle health while honoring their culture and independence. Zariel holds a BS in Biology from Ramapo College of New Jersey and a BS in Nutrition from Montclair State University and completed her DI at the CUNY School of Public health.
Still Curious?
- Learn more about Zariel & Love Your Chichos
- Connect on Instagram
- Subscribe to Loving Your Chichos
- Watch the full interview on YouTube
- Listen to the full interview on Spotify
