Black couple enjoying a nutritional meal

How Food Nourishes Our Cultural and Social Identity 

by Samar Milan RD, MPH

Thursday 20 February 2025

As we celebrate Nutrition Month 2025 this March, it’s a great time to think about how food is more than just a source of nourishment. This is especially true in African, Caribbean, and Black communities.

The Cultural Significance of Traditional Foods

Traditional foods are passed down through generations. They are a symbol of family, heritage, and pride. For example:

  • Egusi soup, often enjoyed during communal meals, represents family bonds and the sharing of culture.
  • Jerk chicken, with its distinctive spice blend, is a symbol of Caribbean creativity and resilience. It’s a dish often shared among friends and family during joyous occasions.
  • Injera, typically spread out on a large communal platter allows everyone to eat from the same dish. It’s not just a food, but a symbol of unity.
  • Soup joumou symbolizes freedom and independence in Haiti, traditionally enjoyed on New Year’s Day to mark a significant moment in its history.

Food as a Social Connector

Food brings individuals, families, and communities together. Sharing meals family-style, with large platters at the center, is a cherished tradition that fosters connection and togetherness.

Whether it’s a potluck, a wedding feast, or a Sunday family dinner, these gatherings encourage sharing of not just food, but stories, laughter, strong relationships, and a sense of community.

Meals That Nourish the Body

These meals are deeply rooted in rich, diverse traditions that celebrate nourishing, whole ingredients. These include:

  • Leafy greens like callaloo or collard greens are high in iron, calcium, and vitamins, which help maintain bone health and energy levels.
  • Root vegetables like yams, cassava, and sweet potatoes are rich in carbohydrates, fiber, and antioxidants, which support digestive health.
  • Fish like tilapia and mackerel are a good source of omega-3 fatty acids, which support brain health.
  • Beans and lentils are plant-based proteins that are higher in fiber and lower in saturated fat compared to animal protein, promoting a healthy heart.

These foods align with Canada’s food guide recommendations, which suggests eating more vegetables and fruits, whole grains, as well as plant-based and lean animal proteins.

Adapting Meals

Sometimes, making small changes to ingredients can make meals even healthier, all while preserving their delicious flavors and cultural significance.

Here are some ideas:

  • Chicken or goat curry: Use leaner cuts of meat like skinless chicken breast or lean goat meat in chicken or goat curry. Try to reduce the amount of oil used in the curry and choose lower sodium broth more often. 
  • Fried plantains: Instead of frying, try baking them. This reduces the amount of oil used while still preserving the natural sweetness of plantains.
  • White rice: Replace with brown rice, millet, and fonio. These options add more fiber and nutrients to the meal.
  • Stews and sauces: Boost flavour and nutritional value by adding extra vegetables like tomatoes, bell peppers, and leafy greens.

Nourish to Flourish

As we celebrate Nutrition Month 2025 this March, let’s remember the power of nutrition. Through small changes and adaptations, we can ensure that the meals we love nourish our bodies, our sense of identity, and our community. 

For healthy and flavourful recipes, visit:


Samar Milan RD, MPH is a Public Health Nutritionist with Ottawa Public Health | Santé publique Ottawa