Nutrition

Food Groups

  1. Water- human body is 70% water. Drink plenty of water! Water can be obtained from foods such as celery, watermelon, oranges and tomatoes.
  2. Fats
  3. Carbohydrates - potatoes, bread, dietary fiber, oatmeal, and oat bran.
  4. Protein - in meats, poultry, fish, eggs, legume, milk.
  5. Vitamins and Minerals - These are nutrients that our body needs to grow and develop normally.
  6. Fruits and Vegetables.

Choosemyplate.gov

This website features practical information and tips to help Americans build healthier diets. Good nutrition plays an important role in maintaining health.

Tips for a Healthy Lifestyle

  • Move your body and be active
  • Walk
  • Drink more water, less soda and less fruit punch
  • Eat fruits and vegetables
  • Eat healthy snacks, like apple and granola bars, if you get hungry between meal times
  • Calcium dairy foods such as low-fat or nonfat, cheese and yogurt help build strong bones and teeth
  • Fiber - when possible select "whole grain" or " 10 percent whole wheat" bread, grains, cereals, beans, fruits, and vegetables. Fiber helps prevent constipation and reduces the risk of some cancers
  • Watch your portion sizes
  • Focus on food - don't eat while you are watching TV, driving, using the computer, or reading. Being distracted can make you consume more food without knowing it

Obesity

The term "obesity" means being 20% heavier than your ideal weight. Being obese puts you at greater risk for heart disease and diabetes. It can also cause back and knee problems and breathing difficulty. While obesity affects all ethnic groups, the number of Hispanics with this disease is growing rapidly. Nationwide, 60.8% of Hispanics are overweight. Hispanics are also two times more likely than any other ethnic group to be diagnosed with diabetes before the age of 45.

12 Simple Ways to Modify Your Diet

  1. Choose lean cuts of meat. Trim visible fat before cooking.
  2. Avoid cooking in oil. Instead, cook in liquids such as stock, wine, lemon juices, fruit juices, vinegar, or water.
  3. If you must cook with oil, select healthier oils such as canola or olive oil or use a calorie-free cooking spray.
  4. Applesauce can be used as an alternate ingredient for eggs and shortening in baked goods.
  5. Choose low-fat and nonfat dairy products.
  6. Taste foods before you add salt. This will help you decrease the amount of salt used while cooking.
  7. Order salad dressings and other sauces on the side so that you have control over how much you add.
  8. When serving meat and fish, use pesto, salsas, chutneys, and vinegars in place of sour cream, butter, and creamy sauces.
  9. Use herbs and spices instead of salt and butter when preparing and serving vegetables and potatoes.
  10. When a recipe calls for cream as a thickener, use low-fat yogurt, low-fat soy milk, evaporated skim milk, or cornstarch.
  11. Choose whole grain or whole wheat products; use corn tortillas rather than flour tortillas.
  12. Try steaming vegetables and potatoes instead of frying.