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Cultural Variations - Latin American

These are just some examples of the kinds of foods that may be found in an Latin American diet. If you eat mainly from the USDA food pyramid, you may not have tried some of them. One of the keys to successful weight loss is keeping boredom out of your diet. Make something new tonight using ingredients from below that you haven't tried before.

Fats and Oils Eat sparingly - butter and plant oils (corn, olive, soy, etc.)
Sweets Eat sparingly - candy, cake, and cookies.
Milk, Yogurt, and Cheese Choose nonfat or lowfat milk (cow's, goat's, evaporated milk) and cheese
Meat, Poultry, Fish, Eggs, Dry Beans, Nuts, and Seeds Choose lower fat servings of: beef, pork, chicken, turkey, goat, fish, shellfish, and eggs. Eat a variety of beans (black, pinto beans, garbanzo, kidney). Eat nuts ( peanuts, pine nuts) and seeds (pumpkin, sesame) in moderation because of they are high in fat.
Fruit All fruits - including: bananas, guava, kiwi, lemons, limes, mangoes, melon, oranges, papaya, pineapple, plantains, quince, and strawberries. Eat avocado and coconut in moderation. Both are high in fat.
Vegetables All vegetables - including: cactus, chilies, corn, eggplant, jicama, kale, onions, okra, peas and peppers, potatoes, squash, sweet potato, tomatoes, tomatillo, turnip, and yuca.
Grains - Bread, Cereal, Rice, and Pasta All whole grains (corn, maize, rice, wheat, etc.), quinoa, pasta, and tortillas

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