Let's
be honest, most Latin fare isn't healthy — whether it's lots of starches, heavy
sauces, dough, or salty cheese, the food tends to be on the heavier side. When
there's no way you're giving up your favorite family dish in the name of
health, there are a few simple changes that can cut a few
unnecessary calories.
Follow these tips from Amanda Foti, RD, a dietitian with weight-loss service Selvera,
to keep a nutritious diet without sacrificing flavor.
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1 1.
Choose
whole grain starches, like brown rice instead of white rice and whole wheat
tortillas instead of corn, to increase fiber. White
rice and other white flour products break down into sugar once digested and are
stored immediately as fat. Incorporating fiber slows down this process,
reducing fat storage.
2 . Healthy fat sources are important for both weight loss and general health. There is much debate regarding oil use and which oil is safe and which you should stay away from. Contrary to popular belief, canola oil is just as healthy as olive oil. In fact, canola oil contains less saturated fat, which can be damaging to your heart. One thing is certain: oil is better than butter. Replace butter with either of these oils when cooking to reduce LDL or "bad" cholesterol levels.
2 . Healthy fat sources are important for both weight loss and general health. There is much debate regarding oil use and which oil is safe and which you should stay away from. Contrary to popular belief, canola oil is just as healthy as olive oil. In fact, canola oil contains less saturated fat, which can be damaging to your heart. One thing is certain: oil is better than butter. Replace butter with either of these oils when cooking to reduce LDL or "bad" cholesterol levels.
3 3.
Remember
even healthy fat sources are calorie-dense and can have a negative effect on
weight-loss efforts. Using spray oil to panfry or
bake dishes rather than liquid oil is a great way to control fat portions.
4 4.
Sauces and
dressings are a great way to zest up a dish, but can quickly pack on the
calories, fat, and sugar. Instead,
use a variety of spices (mixes like Italian or adobo seasonings are great
time-savers) to add flavor without the extra calories.
5 5.
Know your
portion sizes. Balancing your plate with 50
percent vegetables, 25 percent protein, and 25 percent fibrous starches (like
brown rice) is a great rule of thumb to follow to ensure a balanced meal.
6 6.
When
eating family style, use smaller plates, and don't go back for seconds. Take your time, and enjoy every bite: when the plate
is finished, so are you.
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Source: https://www.popsugar.com
