Healthy Tips to Prevent and Control
Diabetes
Approximately 2.5 million Hispanic/Latino Americans over “It is possible to enjoy Latin food that is both delicious and good
the age of 20 have diabetes and are at increased risk for serious com- for you,” comments Chef Lala, national spokesperson for the
plications such as kidney disease, blindness, and amputations. If American Diabetes Association’s Latino initiative, Por tu Familia.
present trends continue, one in two minorities born in 2000 will “By making simple changes to ingredients and cooking methods, peo-
develop diabetes in their lifetime ple can keep the big flavors of Latin cuisine without missing any of the
Diabetes is a serious and deadly disease, traditional tastes families have shared for years.”
but with proper management and timely detec-
tion its harmful effects CAN BE limited. The ADA offers these simple tips to make
Unfortunately, its symptoms are often not Latin food that is both flavorful and nutritious.
addressed until the disease has already taken • “Go bananas” – Take advantage of all the
hold. There are 20.8 million children and fruits and vegetables that come from the
adults in the US with diabetes -- and nearly Caribbean, and Latin and South America and
one-third of them (or 6.2 million people) do incorporate them in your meal plan. Be adven-
not know it ! turous and pick up a new fruit or vegetable the
Latinos are twice as likely to develop dia- next time you go to the store. Eat them often,
betes as whites and to make matters worse; they and in place of snacks and dessert.
often don't visit health providers as regularly as • “Every fiber of your being” – Incorporate
they should. Many Latinos feel guilty spending more fiber in your meal plan by choosing fresh
time and money on personal health. They feel produce and whole grain products, such as
selfish putting their own health care ahead of brown rice or whole wheat tortillas.
their family's needs. The opposite should be • “‘Tis the season “– Skip the salt and use
true. The American Diabetes Association is herbs, garlic and other seasonings. Use spicy
here for your family, but we want to bring the chili peppers to add flavor and zip. Try smoked
message home that you should take care of your turkey instead of salt pork.
diabetes or prevent yourself from developing it, • “Now you’re cooking!” – Broil it. Bake it.
for your family's sake too. Your family needs Grill it. Or, use a low calorie cooking spray
you to be healthy and feeling your best, so that instead of butter when frying or sautéing.
you can be there for them. That's why the new • “Lean on me” - Remove skin and fat from
name for ADA's Latino Initiatives health cam- meats before cooking. Use skim instead of
paign is called Por tu familia -- or "for your whole milk.
family" available in both English and Spanish.
One aspect the program focuses on is diet and Por tu Familia, translated into English as “For
nutrition. Traditional Latin American Your Family,” sponsors community
foods have a reputation for being full of based programs in English and
flavor. Unfortunately, Latin foods are Spanish to inform Latinos about the
often prepared with high-calorie ingredients that are fried or full of importance of making healthy lifestyle choices in order prevent dia-
salt and sugars. According to the American Diabetes Association betes and to help those living with the disease. The initiative spon-
(ADA), eating foods high in fat and calories can place people at sors a variety of outreach programs that are culturally specific to the
risk for developing type 2 diabetes. This is especially important for Latino community. Programs and events sponsored by the initiative
Hispanics/Latinos, since they are at higher risk for developing type emphasize the uniqueness of the Latino culture and incorporate rich
2 diabetes than non-Latino whites. customs such as dance and traditional cuisine. These programs
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