­Reduzca la grasa--no el sabor!




National Institutes of Health
National Heart, Lung, and Blood Institute
and Office of Research on Minority Health









Proteja la salud de su coraz˘n y el de su familia sirviendo
alimentos bajos en grasa y grasa saturada.

Las comidas latinas, tales como los frijoles (habichuelas),
los vegetales, las frutas, el arroz y las tortillas de maˇz,
son parte de una alimentaci˘n saludable.  Prep relas de
manera saludable para su coraz˘n y el de su familia.  Ayude
a su familia a comer menos grasa y grasa saturada.

Compre alimentos bajos en grasa.

* Leche descremada o con 1% de grasa.

* Quesos, crema agria, aderezos para ensalada y mayonesa
  bajos en grasa o sin grasa.

* Pescado y pollo o pavo sin pellejo.  Cortes de carne bajos
  en grasa en vez de carnes con alto contenido de grasa.

* Frutas, vegetales y granos como frijoles, arroz, tortillas
  de maˇz y pastas.




Cocine con menos grasa.

* Hornee, ase o hierva en vez de freˇr.

* Use un sart‚n, que no pegue, humedecido con aceite en
  aerosol.

* Use s˘lo poca cantidad de aceite vegetal o margarina, en
  vez de manteca o mantequilla.

* Cocine los frijoles y el arroz sin manteca, tocino ni
  otras carnes con alto contenido de grasa.  D‚le sabor a
  los frijoles con chile verde, cebolla, ajo, or‚gano o
  cilantro.

Elimine la grasa.

* Antes de cocinar la carne de res y de cerdo, c˘rteles la
  grasa.

* Antes de comer pollo y pavo, quˇteles el pellejo.

* Escurra la grasa que sueltan las carnes al cocinarlas.

* Enfrˇe las sopas y los caldos, y quite la capa de grasa
  antes de recalentar.


Usted puede hacer cambios poco a poco.

Marque los consejos que pondr  en pr ctica para comer menos
grasa.

* Comer frutas en vez de postres altos en grasa como flan,
  helado de leche, pan dulce o bizcochos.

* Tomar leche descremada o con 1% de grasa.

* Comprar quesos bajos en grasa o sin grasa.

* Hornear, asar o guisar el pollo en vez de freˇrlo.

* Quitar el pellejo al pollo.



­Coma alimentos bajos en grasa y grasa saturada!

M s vale prevenir que lamentar.



U.S. Department of Health and Human Services
Public Health Service
National Institutes of Health
National Heart, Lung, and Blood Institute
NIH Publication No. 96-4045
September 1996



























Cut Down on Fat--Not on Taste!



National Institutes of Health
National Heart, Lung, and Blood Institute
and Office of Research on Min






Protect your family's heart health by serving foods low in
fat and saturated fat.

Latino foods such as beans, vegetables, fruits, rice, and
corn tortillas are all part of a healthy diet.  Prepare them
in a heart-healthy way for you and your family.  Help your
family to eat less fat and saturated fat.

Buy lower fat foods.

* Skim or 1% milk.

* Low fat or fat free cheeses, sour cream, salad dressing,
  and mayonnaise.

* Fish and chicken or turkey without the skin.  Lean cuts of
  meat instead of fatty meats.

* Fruits, vegetables, and grains like beans, rice, corn
  tortillas, and pasta.




Cook with less fat.

* Bake, broil, or boil instead of frying.

* Use a nonstick pan with cooking oil spray.

* Use only a little bit of vegetable oil or margarine
  instead of lard, shortening, or butter.

* Cook beans and rice without lard, bacon, or other fatty
  meats.  Season the beans with green pepper, onion, garlic,
  oregano, or cilantro.

Throw the fat away.

* Cut the fat off beef and pork before you cook.

* Remove the skin from the chicken and turkey before you
  eat.

* Drain the fat from meats after you cook.

* Cool soups and gravies and skim the fat off with a spoon
  before you reheat them.




You can make changes little by little.

Check how you will try to eat less fat.

* Eat fruit instead of fatty desserts such as flan, ice
  cream, or cakes.

* Drink skim or 1% milk.

* Buy cheeses marked "low fat" or "fat free."

* Bake, broil, or boil chicken instead of frying it.

* Remove the skin from chicken.




Eat foods low in fat and saturated fat! An ounce of
prevention is worth a pound of cure.






U.S. Department of Health and Human Services
Public Health Service
National Institutes of Health
National Heart, Lung, and Blood Institute
NIH Publication No. 96-4045
September 1996