Food can play a big part in religious and ethnic heritage, not just on special holidays and occasions but year round. Sometimes those traditions aren't so healthy. For example, many Mexican dishes call for a hefty helping of artery-clogging lard, as do a number of traditional Southern recipes.

That doesn't mean you have to say goodbye forever to refried beans or biscuits and gravy. With some imagination and perseverance, your family's old favorites can be adjusted to improve their nutritional profile. Check your local library or bookstore for one of the many health-focused cookbooks for regional and ethnic cuisines. If you can't find a near match for your particular recipe, see what substitutions are being made on the whole (such as cutting lard in favor of healthier fats, or baking instead of frying) and incorporate those ideas on your own. It may take some experimentation and a few false starts, but with some effort you'll be able to start a new food tradition.