Zumba is a Latin music-based aerobic dance class full of color and spice. With an atmosphere more closely resembling a party than an exercise class, it can become a whole way of life for instructors and students. The diet for a Zumba lifestyle should encompass the same principles of style and flavor while focusing on health and fitness. Latin flair and healthy energy are what Zumba is all about.
Benefits of Hispanic Diets
Social interaction plays a large role in the preparation and consumption of food in Hispanic households, resulting in a diet that is largely unprocessed, made-from-scratch foods. According to the United States Department of Agriculture, Latin diets are lower in fat, lower in sugar, greater in fiber and comprised of more plant-based foods like legumes and rice. Hispanics are also found to eat more fruit and fewer ready-made foods. This way of eating is not only healthy, but more affordable than the traditional American diet.
Salsa
Author and Ob-Gyn, Dr. Manny Alvarez has written a book entitled, "Hot Latin Diet" that focuses mainly on seven super foods found in the Hispanic diet. Three of these super foods are commonly found in traditional salsa: cilantro, chilies and garlic. Cilantro removes toxins, chilies are full of antioxidants and minerals, and garlic is an immune-booster and libido-builder, according to Dr. Alvarez. Additionally, studies published in "The Journal of Orthomolecular Medicine" conclude that chilies increase your metabolism and burn more fat. Salsa is one of the Latin rhythms you will love to dance to in Zumba class -- but outside class, enjoy salsa as part of your flavorful, healthy Zumba diet.
Beans
Beans are a staple in most Latin diets, found in appetizers, salads, soups and main courses. Pinto beans, for example, are nutritional, low-cost, easy to prepare and delicious. One cup of pinto beans provides you with 1/4 of your daily allowance of protein, according to New Mexico State University. Pinto beans provide all the essential amino acids necessary for a balanced diet when combined with rice, dairy or corn -- making beans the perfect protein for vegetarians, too. Beans are low-calorie, with just over 200 calories per cup, and are full of fiber and vitamins.
Avocados and Cinnamon
Two other foods touted by Dr. Alvarez as Latin power foods are avocados and cinnamon -- not necessarily to be eaten together. Avocados contain monounsaturated oil that helps lower bad cholesterol and raise good cholesterol. Cinnamon has been shown to help control the symptoms of type 2 diabetes and reduce the risk of cardiovascular disease, according to studies published in "Diabetes Journal" in August 2003. Both foods fit into a flavorful, low-fat Latin diet plan and complement the Zumba lifestyle.
Dancer's Diet
Zumba fanatics need energy to move, so be sure to eat a wide-variety of foods. Split your nutritional intake into 30 percent fruits and vegetables, 30 percent carbohydrates, 20 percent protein, 15 percent dairy and 5 percent sugar and fat, notes Contemporary-Dance.org. Carbohydrates should be in the form of whole grains, proteins should be lean and low in saturated fats and dairy products should be reduced or non-fat. Other tips include drinking lots of water to stay hydrated and including protein with all your meals. Always discuss plans to change your diet with your doctor.
References
- New Mexico State University; "Using Pinto Beans"; Martha Archuleta; August 2003
- United States Department of Agriculture; "Acculturation Erodes the Diet Quality of U.S. Hispanics"; Lorna Aldrich, et al.; Jan-Apr 2000
- Diet.com: Hispanic and Latino Diet
- Fox News; "The Seven Power Foods of the Hot Latin Diet"; Karlie Pouliot ; May 2008
- "The Journal of Orthomolecular Medicine"; Effects of Dietary Herbs and Spices; K.P. Kochhar, M.D., Ph.D; 1999
- Diabetes Journals; Cinnamon Improves Glucose and Lipids of People With Type 2 Diabetes; Alam Khan, MS, PHD, et al.; December 2003
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