The traditional Caribbean diet fulfills many of the balanced nutrition guidelines recommended by the U.S. Department of Agriculture. It's rich in seafood, a variety of fruits and vegetables and lean protein while being low in refined grains, sugar and salt. Adopting a low-fat, low-calorie version of the Caribbean diet may help lower your risk of chronic medical problems like heart disease, high blood pressure and cancer.

HEALTH BENEFIT OF THE CARIBBEAN COOKBOOK:

Rich in Fruits and Vegetables

Pineapple, dark leafy greens like callaloo -- similar to kale or spinach -- sweet potatoes, okra, breadfruit, guava, papaya, coconuts, mangoes, cassava, plantains, tomatoes, corn and dasheen, also known as taro, feature frequently in the Caribbean diet.

High in Plant-Based Protein:

Most of the protein in the Caribbean diet is supplied by beans and legumes like chickpeas, lentils, black-eyed peas, and kidney, lima, red and black beans.

Features a Variety of Seafood

To lower your risk of heart disease and high blood cholesterol, you should consume at least two 3.5-ounce servings of fish or shellfish each week, advises the American Heart Association. A traditional Caribbean diet supplies seafood such as red snapper, conch, shrimp and lobster in abundance, easily fulfilling this recommendation.

Flavored With Spices, Not Salt

The average American diet contains too much sodium. By contrast, a basic Caribbean diet is low in sodium, partly because it relies more on herbs and spices than salt to flavor dishes. Curry powder, cinnamon, ginger, allspice and annatto seeds are used, as well as hot peppers like the native Caribbean pepper the Scotch bonnet. Marinades are another typical Caribbean method for adding flavor.

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