Healthy Latin Eating Tips

Authentic Hispanic foods generally include fresh fruits and vegetables, herbs and spices for seasoning, whole grains, beans and legumes, that are all healthy options. However, with acculturation, there is an increase in the consumption of processed, convenient and ready-to-eat foods that are all associated with weight gain and therefore associated with higher incidence of obesity and related diseases such as high blood pressure, diabetes and stroke.

One exceptional way to accomplish eating healthier is to switch as much as possible from processed to more wholesome foods and keep portion sizes under control. The great advantage about this is that you switch from the “I’m on a diet” mindset to a rather more “liberating” approach where you can develop an appreciation for real food and flavors.

Suggestions from their cook book:

·         Buy fresh ingredients—store-bought food is processed for longer shelf life
·         Flavor with herbs and spices—instead of fat and salt
·         Steam your food to retain texture and nutrients
·         Sautéing is a dry heat method of cooking that needs the littlest bit of oil—for even less, cook on a grill that’s been wiped down with a paper towel sprinkled with oil
·         Oven-bake instead of frying—you get similar crunchy results without the fat
·         Use nutrient-rich grains like barley, brown rice and quinoa instead of white rice
·         Use healthier oils like canola, vegetable or grapeseed instead of lard
·         Use whole-wheat, whole grain or corn tortillas instead of white flour ones—or reduce calories by using lettuce leaves for wraps instead
·         Choose leaner meats like skinless chicken breasts, turkey or pork tenderloin—this cuts down on saturated fats
·         Or go meatless with tofu, beans or tempeh
·         A great alternative for mayonnaise is mashed avocado
·         For a protein-rich topping, use plain Greek yogurt instead of sour cream
·         A nice sugar substitute is agave syrup, which is a natural sweetener—just a little goes a much longer way than using sugar
·         Bake whole-wheat tortillas in the oven instead of buying processed tortilla chips—they’re healthier and have more substance
·         Never buy store-bought guacamole! There are 5 different versions in our book to make easily—and healthfully—at home.