Start building healthy habits with la familia
According the U.S. Department of Health and Human Services (HHS),[1] nearly one-third of Latino American adults (32%) are obese, and over one-third (38%) of Latino American men and women are overweight. This group is also 1.7 times (nearly 50%) more likely than non-Latinos to be diagnosed with diabetes (13.2% vs. 7.2%, respectively).[2] Hispanic diets are associated with the consumption of high calorie foods, while the consumption of fresh fruits and vegetables, whole grain products, and low fat dairy and protein are low in their daily diets.
The good news is that, on average, modern Hispanic adult diets contribute 18.4g/day of fiber, which is close to the daily recommended intake of 20-35 grams recommended by the National Institutes of Health, and more than what other groups get in America.[3] Hispanics in the US are influenced by the traditional eating patterns of their home countries, as well as by the dietary practices of the adopted communities in which they live.
Family life has traditionally occupied a central place in Hispanic culture, and this has influenced dietary behaviors through home preparation of meals and the practice of families eating together. A recent market survey by NPD Group[4] shows that many Hispanics value both food quality and quantity, so family members are encouraged to have seconds. This suggests that portion sizes could be contributing to the high rates of overweight among Hispanics.
On the other hand, I understand the struggles most Hispanic families have: busy with work, kids are booked with after school activities and homework; therefore, leaving little time for tending to the health needs of the family. Finding the time to build in a balanced nutrition plan for you and your family is VERY challenging. Consider the following a how-to guide that you can use with your clients to help them and their families go the distance and have some fun along the way!
Plan of action
- Plan activities and meals for a week or a month at a time to ensure healthier choices are always easily available. For example, make large batches of a family favorite recipe like tortilla soup, serve half and freeze the rest.
- Shop smart and prepare a food list at home to make sure nutrient-dense foods, like fresh produce, are not over looked. Here’s a tip: buy fresh fruits like bananas, avocados and peaches at different stages of ripeness, let them ripen on the countertop and then store them in the refrigerator for 7 to 10 more days.
- Canned or frozen fruits and vegetables can save the day. If you are a busy mom with little time to prepare meals, canned and frozen fruits and veggies can provide an abundance of nutrients in a snap. Keep them in your pantry and refrigerator at all times.
It’s a journey
- Adopting healthier habits is a long term journey. Periodically re-evaluate your goals as a family.
- Allow your kids to help you in age-appropriate meal planning activities and encourage your family to be adventurous.
Enjoy your meals
- Try to eat meals in a calm and relaxed ambiance to savor your food, and concentrate on its taste, flavor and texture.
- Never skip breakfast! Reenergize from your nightly fast with energy and nutrients your body needs to start the day off right. Keep things interesting and try new flavors like this quick breakfast licuado (smoothie): blend your favorite fruits with skim milk and some diced avocado for a creamy drink with vitamins, calcium, protein and good monounsaturated fats.
Go colorful
- Vegetables and fruits contain many vitamins, minerals and antioxidants. Eat at least 2-1/2 cups of vegetables and 2 cups of fruits every day.
- Choose a variety of colorful and seasonal produce to get the best mix of nutrients.
- Pay attention to food combinations, too, as this can boost the overall nutritional value of your meal. For example, vitamins A, D, E and K are better absorbed when eaten with good fats. Try eating guacamole with carrots – the avocado has naturally good fats and the carrots provide vitamin A.
Charge yourself up with fiber
- Fiber comes from many familiar sources, but, did you know that one serving of avocado (about 1/5) contributes 8% of the Daily Value for fiber? Adults should try to get at least 30 grams of dietary fiber per day. Grains, fruits and vegetables can provide excellent souce of fiber.
Spice up your diet with a lot of exercise
- Regular exercise is just as important as healthy meals. Walking the children to school, climbing the stairs at work, or tending your garden are exercises you can do every day without a having a gym membership.
Rewards
- I believe it takes 21 days to turn a healthy change into a habit. After three weeks it’s time to celebrate and reward the entire family with a special and fun activity everyone will enjoy and look forward to.
[1] U.S. Department of Health and Human Services, Office of Minority Health. Obesity and Hispanic Americans. Available at: http://minorityhealth.hhs.gov/templates/content.aspx?ID=6459. Accessed on April 18, 2014.
[2] U.S. Department of Health and Human Services, Office of Minority Health. Diabetes and Hispanic Americans. Available at: http://minorityhealth.hhs.gov/templates/content.aspx?lvl=3&lvlID=5&ID=3324. Accessed on April 18, 2014.
[3] U.S. Department of Agriculture. Agriculture Research Services. What We Eat in America, NHANES 2009-2010. Available at: http://www.ars.usda.gov/SP2UserFiles/Place/12355000/pdf/0910/Table_2_NIN_RAC_09.pdf. Accessed on April 18, 2014.
[4] https://www.npd.com/wps/portal/npd/us/news/press-releases/u.s.-hispanics-define-nutrition-in-terms-of-quality-and-quantity-and-perceive-healthy-foods-as-less-tasty-reports-npd/
