HEALTHY E

ATS

P R E S E N T E R : L E S L E I G H S T E V E N S

H O S T E D B Y : R I C A R D O L O P E Z CON SABOR LA

TINO

DID YOU KNOW?

An estimated 30 percent of adult Hispanics have diabetes, but as many as half don’t

realize it.

According to the National Health and Nutrition Examination Survey, 65

percent of Mexican-American men and 74 percent of Mexican-American

women did not participate in leisure-time physical activity.

Hispanics are more likely to delay care, and drop out of treatment when symptoms disappear and avoid visits

to the doctor.

High blood pressure, is a major risk factor for heart disease and stroke among Hispanics.

Seventy-five percent of Mexican-American men

and 72 percent of women ages 20 and older are overweight or obese.

Hispanic youth are developing diabetes at younger and younger

ages.

Hispanic youth ages 2-19 have an obesity rate of

22.1% and 21.8%.

Diabetes (blindness, nueropathy, kidney damage)

Metabolic syndrome

High Blood pressure

Depression Stroke Cancer Joint issues High

Cholesterol

RISKS OF OBESITY/LACK OF ACTIVITY

Rice Beans Salsa Corn Tortillas Avocados Chicken, steak, fish Spices Cactus, tomatoes,

onions, peppers, carrots Mangos, watermelon,

cherries, grapes, melon, oranges, guavas

Benefits of these foods High fiber – keeps us

fuller for a longer period of time and takes the body a longer time to digest.

High protein – keeps us full for long periods of time.

Low fat Lean Fruits and vegetables –

The best thing we can feed our body! Digestion occurs in the simplest form possible. High water content.

Healthy fat – monounsaturated fat, free from saturated and trans fats.

TRADITIONAL HISPANIC STAPLES

Adults aged 20 years and over born outside of the U.S. had a lower rate of obesity than adults born in the U.S. The rate for adults born in the U.S. was about 1.5 times the rate for adults born outside of the U.S.

Refried beans Rice (fried, heavy oil) Chicken, steak, fish,

beef (large amounts of protein)

Fried chips Queso dip Sour Cream Guacamole (heavy

salt) Fried tortillas

Risks of these foodsHigh in saturated fatOut of control portionsLittle fiberHigh in SodiumWhere's the fruit and

veggies?Too much protein

AMERICANIZED HISPANIC STAPLES

“Lighter ” Version Full Calorie Version2 oz. of chips: 300 calories 4 oz. of chips: 600 calories6 tbsp. of salsa: 36 calories 3 oz of guac.: 124 calories½ cup refried beans: 140 calories ½ cup cheese

dip: 246 caloriesBeef taco: 272 calories Beef burrito

meal: (includes one burrito, beans and rice)

745 calories

Total: 748 calories   1715 calories

TIME MANAGEMENT IN A

BUSY WORLD

- Precook protein and put it in the fridge for throughout the week.

- Premake salsa’s and marinades for a quick topping or side for any meal.

- Always keep a fresh fruit bowl.- Invest in a crock pot.- Buy steamable bags of

vegetables for a quick side to any meal.

- Make a grocery list.- Make your choices 80/20.

Protein

CarbohydratesBeans

Carbohydrates Rice

Veggies Salad

Traditional Hispanic Plate

Balanced Plate

If you are overweight, try to lose at least 5 to 7 percent of your

current weight – that’s 10 to 14 pounds for a 200-pound person.

An important way to prevent or delay type 2 diabetes is to lose weight by making healthy food

choices and being physically active.

Try to lose weight by getting at least 30 minutes of physical

activity a day, five days a week.

MOVE, MOVE, MOVE

Increase your consumption of fruit and vegetables.

Eat foods lower in calories and

fat.

Try limiting your intake of sweets to the weekends or special

occasions.

Preplan your meals/be prepared.

HOW CAN I DECREASE MY RISK FOR DISEASE?

Oils- Olive oil for baking, pan frying

- Non stick cooking spray

- Substitute applesauce, a banana, or Greek yogurt for oil in baked goods

Sweeteners- Stevia or truvia

- Agave nectar

- Honey

- Fruit

Sodium- knorr/adobe

- Tajin

Instead replace with:

- Chile powder

- Fresh herbs

- Salsa/pico de gallo

- Lime juice

COOK SMARTER

Way too much sodium

- Cook with less oil and butter.

- Broil or bake with non-stick spray or low-sodium broth instead.

- Use herbs and seasonings to add flavor to low-fat dishes. Instead of salt, give foods a little kick by adding hot sauce or red pepper flakes.

- Try tacos or fajitas in a lettuce wrap.

- Choose one side and replace the other with a fruit or vegetable. For example instead of having rice and beans choose one and replace the other with asparagus or a mango.

- Replace soda or fruit juices with water, iced tea, or low calorie options like crystal light.

- Fruit juices are very high in sugar with little to no nutritional value. They do not fill us up.

- Switch from fruit juices to a whole piece of fruit.

- Bake, broil, grill, or steam instead of fry.

- Water, water, water!

SMALL CHANGES MAKE A BIG DIFFERENCE

“Es un cambio de vida”