|
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 |
Return to Cultural Variations
|
