The African Heritage Pyramid is a guide to the healthy traditional diets of African American ancestors. Base your meals mostly on a variety of foods nearest the base of the pyramid.
- Go For Greens. Greens like spinach, collards, mustards and turnip greens are a big part of African heritage cuisine; they help keep your blood, liver, and kidneys in top health. Cook them lightly to retain all of their extraordinary nutrients!
- Every day, enjoy vegetables, fruits, mostly whole grains and cereals, beans, herbs and spices, peanuts and nuts, and healthy tubers like sweet potatoes. These are the core African Heritage foods to shop for, prepare, and eat most often.
- Tuna, mackerel, and salmon are rich in heart-healthy omega-3 fatty acids. Sardines and other small, bony fish are rich sources of calcium and vitamin D. Enjoy them grilled, broiled, or lightly pan cooked in water and a tiny bit of healthy oil.
- Use small amounts of healthy oils, like sesame or olive oil for dressings, and canola, red palm oil, or extra virgin coconut oil for cooking.
- Eat eggs, poultry and other meats moderately, in small portions, or use as garnishes for other dishes.
- Consume dairy in small portions, and if you are lactose intolerant, enjoy other calcium-rich foods like greens, beans, and almonds.
- Sweets, at the top of the pyramid, are foods to eat less often, limiting them to once a week or at special meals.
- Drink plenty of water throughout the day. If you drink alcohol, limit it to one glass per day for women, two for men.
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