A Day in the Life…

Two Sample Days of Healthy Latino Meals

Day One

Desayuno / Breakfast
• Parfait of fresh fruit – 1/2 cup canteloupe, 1/2 cup papaya, 1 cup low-fat yogurt with 1 TBS honey topping
• Huevo Ranchero – a small tortilla, one fried egg cooked using cooking spray, chile morita (tomato, chile, onion, garlic)
• Café – Bustelo expresso en leche

Snack
• One ounce of almonds

Comida / Lunch
• V-8 juice – 1 cup jugo de jitomate y vegetales
Soapa de Monyo – 1 1/2 cups fat-free chicken stock, 1/2 cup cooked fideo (pasta), scallions, jitomate rojo (chopped), 1/2 ounce pulled chicken leg and breast, salt and pepper
• Ensalada de Garbanzos en Aeite with shrimp – 1/2 cup garbanzos cocidos, 1 TBS olive oil, garlic, chiles anchos, 3 small marinated shrimp with allspice and tomato juice, 1 cup lechuga orejona (Romaine lettuce), onion (pre-soaked in salted water), 1/2 ounce low-fat goat cheese
• Café Negro

Snack
• One small bag baby carrots

Cena / Dinner
• Ceviche rojo – boneless red snapper, marinated (lemon juice, olive oil, V-8 juice, orange juice, onion) with salsa picante, parsley and two whole-grain crackers
• Lomo de Cerdo con Mole – 2 1/2 ounces lean center-cut pork rubberd with garlic and pepper, mole (chile pasilla, chile moleto, honey, caco, ajonoli seeds), topped with queso canesto)
• Yellow rice (1/2 cup cooked)
• Verduras al vapor (1 cup)
• Leche morada – skim milk, sugar substitute, sweet potato, rice, cinnamon
• Vino Tinto (one 5-ounce glass)
• Café decaféinado

Day Two

Desayuno / Breakfast
1 boiled egg
1 piece whole wheat toast
with a little strawberry marmalade (2 tsp)
2 oz. queso blanco
1 cup natural 100% orange juice

Snack
A handful of peanuts (1 oz)
A cup of tea

Comida / Lunch
1/2 cup brown rice
3-4 oz. baked chicken
1/2 medium baked potato
1 cup salad (greens, beets, etc) with lime, pepper and salt
1 small sliced banana with melaza syrup

Snack
1 cup hot chocolate
1 small whole grain bread roll
with a little butter

Cena / Dinner
1 to 1 1/2 cups pasta with vegetables and shrimp
1/2 cup cooked broccoli
1 cup strawberries with a little whipped cream