Healthy Eating, Active Living – Sustainable Diets for a Healthier Caribbean

Caribbean Nutrition Month is almost to an end but in the mind of a Dietitian, nourishing the nation doesn’t need a spotlight or just a month of awareness or celebration. This is based on building a healthier, more resilient Caribbean every day, through mindful eating and active living, in hope that we can achieve a lower prevalence of non-communicable diseases in our “sweet” TnT. 

This year’s theme for Caribbean Nutrition month is "

". This theme invites us all, individuals, families, and communities to reflect on the power of food and movement to transform lives and protect our environment.

In Trinidad and Tobago, our rich culinary culture is integrated with heritage and identity as we are uniquely positioned to adopt healthier, sustainable dietary habits using local, seasonal, and culturally beloved ingredients.

Whether you're sipping coconut water on a beach instead of alcohol, choosing fresh provision in the market instead of processed packaged items, or liming with family on a Sunday and having a balanced Sunday lunch, these small shifts can lead to lasting change. 

Across the Caribbean, we often associate good taste with generous amounts of added salt, seasoning blends, and bouillon cubes. It's time to rediscover flavour through fresh herbs, natural spices, and the true essence of our local ingredients.

Let’s change our mindset for a bigger impact not just for us but our kids. Here are 5 practical tips you can consider-

1. Celebrate Local Flavours with Plant-Focused Protein and more fibre

Eating sustainably starts by prioritising locally grown fruits, vegetables, legumes, and our very own crops like sweet potato, pumpkin, pigeon peas, and bhaji.  These foods are not only rich in nutrients and fibre but also support our local farmers and reduce our carbon footprint.

Start with a simple goal such as making at least half your plate vegetables or choose your protein source as a legume instead (peas or beans) at lunch or dinner.

2. Swap Processed Snacks for Whole Food Options

Step away from ultra-processed snacks like packaged biscuits, sweetened cereals, or corn curls and reach for whole, unprocessed choices such as fresh fruit, coconut, or homemade trail mixes with nuts and seeds.

Fresh spices such as cinnamon powder or even our fresh seasonings can be utilised for making trail mixes of even a fruit and vegetable chow. You’ll be cutting down on added sugars, sodium, and preservatives, supporting better heart health and most likely better weight management.

3. Choose Water Over Sugary Drinks- Get sugar smart

Our love for sweet drinks runs deep, but the excess sugar in soft drinks, sweetened juices, and energy drinks can increase the risk of diabetes, obesity, and tooth decay.

Make water your main drink throughout the day. Add lime, cucumber, or a local fruit for a refreshing local twist without the excess calories. This also entails learning to read your nutrition facts label, so you can better understand where your excess sugar and calories are coming from.

4. Rethink Your Portions

Many Trinbagonians are unknowingly eating larger portions than needed, especially when it comes to carbohydrates like rice, macaroni pie, noodles or fried foods (fries). Practice mindful eating by serving smaller portions, chewing slowly, and tuning in to your body’s hunger cues.

Try including lean protein and veggies at each meal for a more balanced blood sugar level. 

5. Move Your Body Daily, Island Style!

You don’t need a gym to stay active. Enjoy what we already love, walk the savannah, dance to soca, learn to play our national instrument, climb the Lady Chancellor hill, work in the garden in your backyard, or take a beach swim.

Just 30 minutes of moderate movement most days can boost mood, manage weight, reduce blood pressure, and improve sleep. 

In conclusion, healthy eating and active living aren’t about perfection or deprivation, they’re about empowerment and sustainability. As we end Caribbean Nutrition Month, let’s recommit to taking care of ourselves, our families, and our island by making small, consistent changes that nourish our bodies and protect our planet.

After all, a healthier Caribbean begins with you, one plate, one step, and one day at a time.

---

About the Writer:

Nandani Samuel

Registered Dietitian, Diabetes Educator (IDF)

BSc RD, Dip ICDN, ADV, RN, DE

Nandani Samuel is a passionate Registered Dietitian, Certified Diabetes Educator (IDF), and the President and Founder of the Health and Nutrition Association of Trinidad and Tobago (HNATT). A proud graduate of the University of the West Indies, St. Augustine Campus,

Nandani has spent over five years advancing public health through clinical practice, corporate wellness, and community nutrition education.

Her work spans private consultancy at Rainbow Nutrition and key roles in national nutrition programmes with the Ministry of Health, NCRHA, and National Schools Dietary Services.

As a leader, advocate, and author, she is committed to empowering individuals and communities to adopt sustainable, culturally grounded health practices—nourishing the nation one meal, one mindset, and one policy at a time.