WoMEn Go REd - Home | UW Health | Madison, WI · WoMEn Go REd TRy Local Sponsors Healthy eating on...
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©2012, American Heart Association. Also known as the Heart Fund. TM Go Red trademark of AHA, Red Dress trademark of DHHS. 10/12DS6242 Visit GoRedCorazon.org or call 1-888-474-VIVE for free heart-health information. facebook.com/GoRedPorTuCorazon For more information, contact your local American Heart Association office at (writable PDF local office phone number here) Local Sponsors Local Sponsors Feeding your children nutritious meals between all your daily activities can be a challenge. While you race back and forth between work, soccer practice, the dance recital and family errands, you’re lucky to find time to grab a meal at the drive- through. If you must eat on the go, here are some tips to make fast food healthier for you and your family members: • P on the “value-size.” When you supersize, the size of your fries isn’t the only thing that gets bigger. • Skip the s id. Eating a burger or sandwich is oſten filling enough without fries or chips. If you do want a side, consider a fruit cup or side salad. Most fast food restaurants now offer them. • Try the grilled chicken sandwich. Chicken without skin is significantly leaner than the meats most fast-food companies use in their burgers. • Skip the mayo and her sauc. These dressings and sauces add unnecessary calories. • Drink water, di? soda or low-fat milk. Sodas are loaded with sugars, which have calories you don’t need. Choose Healthy Substitutes A lot of foods traditional to Hispanic culture are fried with lard and topped with cheese, so it’s loaded with saturated fat. It can be high in sodium, too. But when you know what to choose, traditional foods can be fresh, tasty and healthier. Tips: • Tell your server not to bring fried tortilla chips to the table. • Ask for low-fat sour cream or use salsa, pico de gallo, cilantro and jalapeno peppers to add flavor. • Veracruz or other tomato-based sauces are beer than cream or cheese sauces. • If you order a taco salad, don’t eat the fried shell. Flour tortillas Nachos Carnitas (fried beef or pork) or chorizo (sausage) Refried beans Quesadillas (flour or corn tortilla, filled with meat and cheese and fried) Chalupas and tacos Corn tortillas Grilled shrimp Grilled fish or chicken breast Frijoles a la charra or borracho beans and Spanish rice Chicken fajitas (marinated chicken grilled with onions, green peppers, leuce, diced tomatoes with a soſt corn tortilla) Taco salad or fajita salad (don’t eat the tortilla shell and ask for low-fat sour cream) INSTEAD OF WOMEN GO RED TRY Local Sponsors Healthy eating on the go 2013 Fast Food Choices ENG-SPN.indd 1 10/8/12 1:22 PM
Transcript of WoMEn Go REd - Home | UW Health | Madison, WI · WoMEn Go REd TRy Local Sponsors Healthy eating on...
©2012, American Heart Association. Also known as the Heart Fund. TM Go Red trademark of AHA, Red Dress trademark of DHHS. 10/12DS6242
Visit GoRedCorazon.org or call 1-888-474-VIVE for free heart-health information. facebook.com/GoRedPorTuCorazonFor more information, contact your local American Heart Association office at(writable PDF local office phone number here)
Local Sponsors Local Sponsors
Feeding your children nutritious meals between all your daily activities can be a challenge. While you race back and forth between work, soccer practice, the dance recital and family errands, you’re lucky to find time to grab a meal at the drive-through. If you must eat on the go, here are some tips to make fast food healthier for you and your family members:
• Pass on the “value-size.” When you supersize, the size of your fries isn’t the only thing that gets bigger.
• Skip the sides. Eating a burger or sandwich is often filling enough without fries or chips. If you do want a side, consider a fruit cup or side salad. Most fast food restaurants now offer them.
• Try the grilled chicken sandwich. Chicken without skin is significantly leaner than the meats most fast-food companies use in their burgers.
• Skip the mayo and other sauces. These dressings and sauces add unnecessary calories.
• Drink water, diet soda or low-fat milk. Sodas are loaded with sugars, which have calories you don’t need.
Choose Healthy SubstitutesA lot of foods traditional to Hispanic culture are fried with lard and topped with cheese, so it’s loaded with saturated fat. It can be high in sodium, too. But when you know what to choose, traditional foods can be fresh, tasty and healthier.
Tips:• Tell your server not to bring fried tortilla chips to the table.
• Ask for low-fat sour cream or use salsa, pico de gallo, cilantro and jalapeno peppers to add flavor.
• Veracruz or other tomato-based sauces are better than cream or cheese sauces.
• If you order a taco salad, don’t eat the fried shell.
Flour tortillas
Nachos
Carnitas (fried beefor pork) or chorizo (sausage)
Refried beans
Quesadillas (flour or corn tortilla, filled with meat and cheese and fried)
Chalupas and tacos
Corn tortillas
Grilled shrimp
Grilled fish or chicken breast
Frijoles a la charra or borracho beans and Spanish rice
Chicken fajitas (marinated chicken grilled with onions, green peppers, lettuce, diced tomatoes with a soft corn tortilla)
Taco salad or fajita salad (don’t eat the tortilla shell and ask for low-fat sour cream)
InSTEad oF
WoMEn Go REd
TRy
Local Sponsors
Healthy eating on the go
2013 Fast Food Choices ENG-SPN.indd 1 10/8/12 1:22 PM
©2012, American Heart Association. Also known as the Heart Fund. TM Go Red trademark of AHA, Red Dress trademark of DHHS. 10/12DS6242
Visita GoRedCorazon.org o llama al 1-888-474-VIVE para información gratis sobre la salud del corazón. facebook.com/GoRedPorTuCorazonPara más información, contáctate con tu oficina local de la Asociación Americana del Corazón en (writable PDF local office phone number here).
Tu día a día está lleno de quehaceres, dejándote muy poco tiempo para preparar comidas saludables para tus hijos. Después de llevar a uno a tus prácticas de futbol, a otra a recitales de danza - y todas tus demás tareas - apenas queda un minuto para pasar por la ventanilla de un lugar de comida rápida. Sin embargo, si la comida rápida es tu única opción, sigue estos consejos para tomar las mejores posibles decisiones para ti y tu familia.
• Di “no” a los combos grandes. Aunque parezcan un buen “valor” los combos grandes sobran de calorías y grasa. Pide el tamaño normal.
• Evita las papas a la francesa, papas fritas y otras órdenes extras, o pide una ensalada de fruta o verduras.
• Prueba un sándwich de pollo asado. El pollo sin piel contiene menos grasa que la carne en la mayoría de las hamburguesas servidas en restaurantes de comida rápida.
• Evita la mayonesa y otras salsas. Éstas contienen calorías ocultas.
• Bebe agua, refresco de dieta o leche baja en grasa. Los refrescos edulcorados son altos en azúcar y aportan calorías adicionales.
Sustitutos saludables en la mesa Muchos alimentos hispanos tradicionales se comen fritos en manteca y cubiertos con queso, y por eso no es de sorprender que sean altos en grasa saturada (y a menudo en sodio también). Pero no hay que preocuparte; si sabes qué ingredientes son los mejores para usar, estos alimentos pueden ser frescos, sabrosos y más saludables que nunca.
Consejos:• Pide al mesero que deje los totopos (nachos/tortilla chips)
en la cocina.
• Pide crema agria baja en grasa o usa salsa, pico de gallo, cilantro o chiles jalapeños para agregar sabor.
• La salsa veracruzana y otras salsas a base de tomate son preferibles a las salsas cremosas o con queso.
• Si pides una ensalada de taco, evite comer la tortilla si está frita.
Tortillas de harina
Totopos (Nachos)
Carnitas/chorizo
Frijoles refritos
Quesadillas (tortilla de harina o maíz, con carne y queso, frita)
Chalupas/tacos
Tortillas de maíz
Camarón asado
Pescado/pechuga de pollo asado
Frijoles a la charra o borrachoscon arroz estilo español
Fajitas de pollo (pollo adobado, asado, con cebolla, pimiento verde, lechuga, tomates picados; en una tortilla de maíz, no frita)
Ensalada de taco/fajita (no comas la tortilla frita; pide crema agria baja en grasa)
En luGaR dE PRuEba
patrocinado a nivel nacional por
Comer a la carrera no te impide comer sano
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WoMEn Go REd
2013 Fast Food Choices ENG-SPN.indd 2 10/8/12 1:22 PM
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