This site & guide is intended to provide helpful information. Please consult with your physician or medical practitioner before changing your diet, following the recipes and recommendations on this site, and beginning any new exercise or diet program. Gracias!
Enjoy great tips for healthy living without losing the culture!
Before we go grocery shopping it is important that we all know how to read a nutrition label; therefore, I am going to give you a brief explanation of one. OK maybe not that brief, but oh so important to know!
Serving Size: The amount of food, as explained, which is used to determine the nutritional facts.
Servings Per Container: The amount of servings the package contains.
Calories and Calories from Fat: The amount of calories in the serving in addition to the amount you are getting from fat. There are good fats out there such as EVOO, so don’t let this number scare you if it is high. Typically, you should try to take in no more than two thousand calories on a daily basis.
Total Fat: Adds the fat grams from all types of fat: saturated, trans, polyunsaturated, and monounsaturated. Saturated fats generally can be found in red meats and red meat products, such as lamb, beef, pork, and even some dairy products. Poly and mono can typically be found in plant oils such as olive, canola, peanut, safflower, sunflower, corn, or soy- bean oils. Unfortunately, trans-fats can be associated with the goodies (cookies, crackers, and cakes). Poly and mono are the good fats here. I like to stay away from the other two and typically keep the intake of them to a bare minimum.
Cholesterol: The total milligrams of cholesterol. Another item that should be limited. The American Heart Association recommends consuming less than three hundred milligrams per day, while the average daily intake for men is three hundred sixty and two hundred forty for women.
Sodium: The total milligrams of sodium per serving. Another count that I like to keep at a minimum, especially with high blood pressure and cholesterol issues in my family. The average is twenty-three hundred milligrams per day, though this number can fluctuate depending on the types of food you consume. Although twenty-three hundred seems like a high number, a single teaspoon of salt can provide a day’s worth of sodium! This being said, if you are looking to minimize your daily intake of sodium, it is wise to avoid eating foods containing salt.
Total Carbohydrates: The total grams of every type of carb. As we discussed earlier, carbohydrates act as fuel for your body as does gasoline for your vehicle. Depending on your diet, a common intake of carbs ranges from about two hundred to three hundred grams.
Dietary Fiber: The total grams of fiber in each serving. I like to make sure I have at least 3g of dietary fiber in each serving. When planning your meals, it is important to have between twenty to twenty-five grams on a daily basis, for increasing fiber within your meal plan will promote normal elimination of waste products of digestion.
Sugar: The amount of sugar in each serving. There is no minimum of sugar one should be consuming daily, though it is recommended that we do not exceed fifty grams. For the calorie counters out there, sugar is not the way to go, for it contains calories but nothing else.
Protein: The total grams of protein in each serving. Daily recommendations show a minimum of at least fifty grams, which can easily be accomplished. Proteins are abundant in eggs, chicken, beef, and peanut butter, to name a few. An important factor to be aware of is along with protein comes cholesterol, fat, and carbohydrates, so it is important to monitor your intake.
Vitamins and Minerals: It is required that all food labels have the recommended daily values as opposed to the grams or milligrams in each serving. A great source of your daily vitamins and minerals can be obtained through fruits and vegetables, as well as multivitamins. My whole family, especially the kids, take a multi EVERYDAY! Thank you Flinstones
Shopping list~ Here are some of my favorites… I am always testing so the list is gradually growing… I’ll share its progression in my blogs
Vegetables, whether they are frozen or fresh are a great source of vitamins and nutrients. The one drawback of fresh vegetables is that they must be eaten in a given period of time, as opposed to frozen which never spoils. Most veggies will remain fresh for a period of at least a week and sometimes longer when they are properly kept. Canned fruits and vegetables are often considered nutritionally inferior to their fresh and frozen counterparts. This is true when it comes to salt and sugar content, in the type of lifestyle we are hoping to achieve; we want to minimize their intake. Regardless of how you buy your fruits and vegetables, it is essential you incorporate them into your daily eating regiment. Below you can find a list of my favorite vegetables, which provide the daily nutrients essential to living a healthy lifestyle.
Kale ~yummy home made chips
Lettuce, all kinds (I love the ready bags!)
It’s no secret I am a big fan of fruit, for it is a quick and easy way to get your daily portion of vitamins and nutrients! Fruits are fresh and light and good with just about anything! From cereal to salads, cocktails to congris, adding fruit is the way to a healthier and hotter Latina! There are thousands of different types of fruit out there, all of which provide us with strong health benefits. It’s recommended we eat at least five pieces of fruit daily to achieve maximum health benefits, and below is a brief list to help you reach that number.
Berries of all kinds
Melons, all kinds
Mango salsa on everything and anything…mango cut in chunks, one half a red onion chopped, two tbsp lime juice, dash salt & pepper, and tbsp cilantro. Mix, chill, and serve!
Below is a list of high protein foods, along with the amount of protein per serving. Following this guide will help you plan your meals accordingly to ensure you’re getting sufficient daily amounts.
Egg Whites or Substitute— one large egg contains six grams of protein.
Beans, garbanzos, black, red kidney, lentil, split peas, soy beans (Edamame)— one half cup of cooked beans contains between seven to ten grams of protein.
Beef, all lean cuts—most cuts of beef contain seven grams of protein per ounce of meat. Sirloin, Tenderloin, Top round
Pork, all lean cuts Tenderloin—four ounces contains twenty-nine grams Boiled Ham—three ounces contains nineteen grams Ground pork—three ounces cooked contains twenty-two grams Bacon—one slice contains three grams Canadian-style Bacon— one slice contains five to six grams
Poultry, white meat no skin Chicken Breast—three and one half ounces contains thirty grams Turkey Breast—three ounces contains twenty-five grams Turkey Bacon—one piece contains two grams
Shellfish, all kinds
Lobster—three and one half ounces contains twenty-one grams
Crab—three ounces contains nineteen grams Shrimp—four ounces (about ten shrimp) contains eighteen grams
Fish, all kinds—most fish contain six grams per ounce; a six-ounce can of tuna contains forty grams.
Milk, fat free/two percent—one cup contains eight grams of protein.
Yogurt, light/fat-free/ low fat—one cup usually contains between eight to twelve grams, depending on brand.
Cheese, low-fat Soft cheeses (Mozzarella, Brie, Camembert)—six grams of protein per ounce. Medium cheeses (Cheddar, Swiss)—seven or eight grams per ounce.
Hard cheeses (Parmesan)— ten grams per ounce.
One half cup No Salt Cottage cheese w/blueberries and almonds… perfectly nutritious snack!
The following information is based on three and one half ounces:
Peanut butter, low fat or all natural— 2tbsp 7g
Peanuts—contain twenty-five grams
Almonds—contain twenty-one grams
Almond Butter- 2tbsp 7 grams
Cashews—contain twenty grams
Grains You all know how I love Sprouted Bread ~Ezekiel is my Fav in ALL varieties! Cinn Raison is delish! V’s Fav
At least three percent dietary fiber Bread ~Preferably Whole Grain, Multi or Wheat~The Darker the Better
Cereal Oatmeal (not instant), Fiber One, All Bran
Pasta ~Wheat/Whole Grain
Condiments ~Herbs & Spices are the essence of our meals. They enhance our traditional dishes beautifully! Add as you go along. Cook & taste a la Trujillo
Extra Virgin Olive Oil
Mustard ~ all varieties The spicier the better for the fat burning process
Dry White Cooking Wine
Red Cooking Wine
Smart Balance Light Butter
Sugar Substitute at a minimum
Low sugar/sugar free pudding & gelatin
Semi-sweet & dark chocolate chips
Sugar free ice pops & fudgesicles
Soy chips~ Whole Foods or Wegmans my Fav
Mix a handful of almonds w/a tbsp on chocolate chips and you have a sweet tooth satisfaction!
Water ~ Natures Gift LOVE it Great for body inside & out!
Coffee & Tea
Sugar free Soda at a Minimum
Café con Leche…try two percent or skim, steamed or heated in a saucepan w/splenda & cinnamon…un amor
Well there you have it….My Shopping list & Nutritional Guide for your Healthy Living need…as anything in life it grows & changes with knowledge. Check back periodically for additions. I’ll be the tester or as some call me the Ginny pig
Buen Aprovecho…Besos y Abrazos…xoxo
P.S. Remember no matter how healthy the dish is if you don’t practice portion control it could add extra calories and ruin your hard work! Todo lo exajerado es malo