References     Healthy  
Alternatives  
Ayala  GX,  Baquero  B,  Klinger  S.  A  systematic   within  the  
review  of  the  relationship  between  
acculturation  and  diet  among  Latinos  in  the   Hispanic  Diet:    
 
United  States:  implications  for  future  research.   To  reduce  fat  and  increase  
http://www.sciencedirect.com/science/article/p
fiber  in  the  diet  of  the  
ii/S0002822308006603    
Hispanic  
Journal  of  the  American  Dietetic  Association.  
http://spanishsabores.com/2012/01/0 2008;108:1330-­‐1344   Lauren  Miller   community    
9/11-delicious-vegetarian-options-in-  
spain/   Healthy  Mexican  Food  Options:  Quick  Guide.    
C.  Maskeroni,  unpublished  data,  2011.  
http://www.builtlean.com  

Promising  Strategies  for  Reducing  Obesity  in  

the  Latino  Community.  
http://www.phi.org/news-­‐
events/451/promising-­‐strategies-­‐for-­‐reducing-­‐
A  huge  portion  of  the  obesity   obesity-­‐in-­‐the-­‐latino-­‐community.    Accessed  
rate  in  the  Hispanic   October  24,  2016.  
community  can  be  given  to   Public  Health  Institute.    Promising  Strategies  
the  high-­‐fat  and  low-­‐fiber   for  Reducing  Obesity  in  the  Hispanic  
Community.    http://www.phi.org/news-­‐
content  in  a  typical  Hispanic   events/451/promising-­‐strategies-­‐for-­‐reducing-­‐
diet.    Healthy  options  are  not   obesity-­‐in-­‐the-­‐latino-­‐community.  Accessed  
October  2016.  
always  easily  available.    
Report  T outs  Ways  to  Fight  Obesity  in  Latino  
However,  there  are  many   Kids.  https://news.uthscsa.edu/report-­‐touts-­‐
simple  substitutions  that  can   ways-­‐to-­‐fight-­‐obesity-­‐in-­‐latino-­‐kids/.  Accessed  
October  24,  2016.    
be  made  to  decrease  the  
amount  of  fat  and  increase  
the  amount  of  fiber  in  a  meal.   555-­‐555-­‐5555  
  Healthy  Alternatives  within  the  Hispanic  Diet     http://www.dinneratthezoo.com/one-­‐
University  Park,  PA  16802  
  dish-­‐grilled-­‐chicken-­‐dinner/  
studentemail@psu.edu  
   http://www.freestockphotos
Healthier  Hispanic     .biz/stockphoto/17044  
Food  Meal  Example:  
  High  Calorie  Meal:  About  
1700  Calories  

12  oz  Frozen  Margarita  

Chips  &  Guacamole  

Chicken  Enchilada  Platter  

Refried  Beans  with  Cheese  

Lower  Calorie  Meal:  About  

758  Calories   By incorporating healthier food exchanges into an everyday diet, Hispanics will be able
to live by a low-fat, high-fiber diet while sticking to their traditional roots.  
5  oz  Sparkling  Wine  
Food  Preparation  Tips:  
Shrimp  Ceviche   Three  Easy  Cooking  
Substitution  Tips:   1. Ask  for  cheese,  sour  cream,  and  
Chicken  Fajitas  (without   guacamole  on  the  side.    This  can  
tortillas)   1. When  cooking,  substitute  olive  oil   save  you  300+  calories!    If  you’re  
for  butter  or  lard  to  incorporate   going  to  choose  one,  choose  
Black  Beans   guacamole  since  it  is  made  from  
healthier  fats.    
2. Use  fat-­‐free  refried  beans,  or  make   avocados,  which  are  a  good  
your  own  by  blending  black  beans  or   source  of  heart  healthy  
pinto  beans  in  a  food  processor  with   monounsaturated  fats,  fiber,  and  
spices  to  limit  the  high  amounts  of   potassium.  
fat  and  sodium  in  store  bought   2. If  you  are  at  a  restaurant,  instead  
refried  beans.     of  having  rice  and  beans  as  your  
3. Try  substituting  nonfat  Greek  or   side  dish,  ask  for  a  side  salad.  
plain  yogurt  for  sour  cream.    This  will   3. Keep  it  unwrapped.    The  number  
lower  the  fat  intake  while  still   of  calories  in  flour  tortillas  can  
including  dairy  in  your  diet.     range  from  150-­‐400  calories  
http://www.oceanspray.com/Recipes/C without  anything  stuffed  inside!    
  If  you’re  going  to  eat  a  tortilla,  try  
orporate/Appetizers/Blushing-­‐Shrimp-­‐
Ceviche.aspx     corn  tortillas  rather  than  flour.