Whether Haitian Flag Day or just a regular day at home, Haitian food always needs to be celebrated! The history, pride, resilience, and beauty draped on our flag is a symbol of our deep culture and a rich story. Fritay is a part of that story, and we need to talk about it. As a Haitian Registered Dietitian, I work with a lot of Haitians seeking to bridge the gap between our cultural food and their chronic disease they face. Many of us think that our Haitian food is unhealthy. The truth is, our food is full of nutrient benefits and has the power to help us lead a thriving life, which includes improving our cholesterol, blood pressure, and more! Though fritay foods like griot, banan peze, pate kode, and more are traditionally deep-fried in oil, it is okay to enjoy these foods occasionally. For example, May 18 should be one of those days! Here are some heart-healthy nutrition tips to consider when it’s time to celebrate or gather around some good fritay.
#1: Don’t wait to Savor the Flavor!
You should avoid fasting to prepare for the big Fèt Fritay later. The classic “I’m saving my appetite until later” may set you back from your heart health and weight goals. Fritay is already high in calories. Eating too quickly and with no mindfulness can easily turn into overeating and lead to uncomfortable outcomes. Instead, focus on having breakfast and/or lunch as normal. Do this so when you arrive to eat at the fritay function, you’ve already had meals to eat that day, and your body doesn’t feel the need to overeat. When you do this, you can enjoy the fritay festivities with energy and satisfaction.
#2 Kola is cool, but water wins.
It’s hot and you know you feel it. Do not neglect the need for proper hydration. I know the Jupina, Kola Kouronne, Coco Rico, and Watermelon Soda call your name. I’m not saying you should never drink these, but did you drink water today? Water pairs up better with the high-carb high-starch Haitian fritay like banan peze, pate, akra and more. When you eat these things with sugary beverages, your body has to work extra hard to produce insulin to bring your blood sugar back to normal. Doing this often can lead to insulin resistance, putting you at risk for heart disease and Diabetes. If you normally drink an entire bottle of soda, go for the smaller can instead. But still, make water your primary beverage!
#3 More Pikliz, please!
Guess what? Pikliz is one of the healthiest foods you can eat with fritay, and here’s why: It’s a good source of fiber that can help support bowel movements, stabilize blood sugar, and lower cholesterol levels. The antioxidants in pikliz have anti-aging properties that can promote healthy blood circulation and help regulate appetite. The fermentation of pikliz can provide probiotics to help diversify our gut bacteria and keep us healthy. The point is: PIkliz is an All-Star in Haitian cuisine. It goes well with all of your Fritay Friday items and can be a great addition to any of your meals.
#4 Toss the salad, but not in the trash
Because let’s be real: Who actually eats the salad on their fritay platter? Even as a Haitian Dietitian, I look at the dry lettuce and tomato and give the longest ‘chupe’ ever. The truth is, this is a great opportunity to include vegetables and add fiber to the fritay platter. Be creative with it! Save some griot and pikliz for the salad and eat them together. The fat from the pork can help prevent the lettuce from being too dry. Use sos as your salad dressing. Go to the fridge and cut up some avocado or mango to eat with the salad, which adds color and vitamins. Don’t skip it, but add to it! You’ll be surprised with what you can come up with.
Haitian Fritay is more than just street food – it’s culture, identity, memories, and nutrition on a platter. As we continue to respect our roots, let’s also consider strategies to advocate for our health and make that a cultural staple. Whether at large community & church celebrations or simply at home, we can preserve tradition while protecting our heart. We can enjoy the foods we love without breaking our heart health.
