Native American Diabetes Project

Meeting 2: Eat Less Fat


We are so pleased that you are here! It's good to see you again! Before we get started with today's meeting, let's take a few minutes to review the last meeting.

Last time we talked about what exercise is and why exercise is important.

We said healthy exercising means that you do it:


At least 20 minutes all at one time
3-4 times per week
Your heart beats faster
You sweat a little
You breath harder than usual
You feel like your're working a little
Should be easy enough to talk to someone
        while you're exercising, and
it's fun!

can prevent
or delay
Exercise is very important for everyone, but especially for people with diabetes because exercise lowers blood sugar.

Your family and friends can delay or prevent diabetes through exercise.

So how are you doing? Let's look at your exercise calendars.

What exercises are you doing?

How often are you exercising?

As we
on our
Through the eagle's vision, he sees us exercising to make ourselves healthier, and he sees us changing the way we are eating. The eagle sees us learning to make changes in buying and preparing the foods that we enjoy, and our families are learning from our example.

This meeting will provide us with information to eat less fat, so that we can become healthier.

The eagle knows times were hard for our ancestors, but people had gardens of healthy foods like beans, corn, and squash. Wild game, like deer, which has very little fat, was the main source of meat. Let's listen to part of the story again.

Times were hard for our ancestors and many changes have come about to make life easier for us in some ways. Gardens are few now and people buy what they could grow. Eating out is common and no longer something we could look forward to for a special time. Along with this, our foods are high in fat and not as healthy.

Today the eagle sees us buying many prepared foods and eating at fast food restaurants. The eagle sees us eating foods that have lots of fat in them. We can change this by learning to make healthier choices in what we eat and how it is prepared. So what is fat and why should we eat less fat in our foods?

What is
Fat is a part of food that our bodies need to function well. A small amount of fat is good for our bodies, but too much fat is bad, especially if you have diabetes.

If you have diabetes, the amount of fat you eat affects your blood sugar control. In the long run, years of eating too much fat can cause a worsening of your blood sugar and cause other health problems too.

So it's important to eat less fat!

How can I
eat less fat?
1. Learn which foods have lots of fat and eat less of them.

2. Learn how to prepare foods using less fat.

3. Learn how to make lower fat choices when you eat away from home.

4. Learn which foods have less fat and eat more of them.

5. Learn to buy leaner cuts of meat when grocery shopping.

These foods
have lots
of fat.
fried meat
whole milk
sunflower seeds
cookies and cakes
lard, butter, margarine
potato chips and tortilla chips
fried potatoes and refried beans
bacon, weiners, bologna, canned meats
all nuts, like pinons, and peanut butter
fast foods, like hamburgers and french fries

Can I ever
eat those
It's okay to eat these foods once in a while, but not everyday. You can learn how to make these foods more healthful. You can eat less of the foods that have lots of fat; you can make lower fat choices; and you can learn ways to cook with less fat. Less fat can taste great!
with fat
fooks high
in fat.
Often we cook with fat. And, guess what? We have high fat foods!

Low Fat Food Cook with Fat = High Fat Food
Chicken or fish dipped in a batter and then deep fried in fat = Fried Chicken or Fried Fish
Potato Slices deep-fried in fat = Potato Chips
Potatoes pan-fried in fat = Fried potatoes
Beans lard = Refried Beans

Adding fat
to foods
foods high
in fat!
We also add fat to foods that are already low in fat.

Low Fat Food Fat Added = High Fat Food
Potato Sour cream or butter or cheese = A fat potato!
Sandwich Mayonnaise or special sauces = A fat sandwich!
Salad Salad dressing = A fat salad!
Fish Tartar sauce = A fat fish!

Some foods
are high
in fat
Where does all that fat come from?

Sometimes fat is found in foods naturally, like cheese. But we can choose low fat alternatives.

Instead of these foods naturally high in fat You can try these lower fat alternatives
Cheese Use less cheese or use low fat cheese
Whole Milk 2%, 1%, 1/2%, or skim
Lard Use less lard or use low fat margarine or oil
Butter Low fat margarine
Nuts Pretzels,

7 easy ways
at eat
less fat.

1. Fry less.

Here are seven ways to eat less fat!

1. Fry food less often and eat fried food less often. Instead try:
Barbeque grilling
Stir Frying

2. Buy
leaner cuts
of meat.
2. Buy leaner cuts of meat such as extra lean ground beef or round steak. Tip: When you buy extra lean meat, you get more for your money because you can get 5 hamburger patties instead of 4 patties from regular ground beef!
3. Drain
and rinse
3. Drain and rinse the fat off ground meat.
Step 1: Cook ground meat, like hamburger, until it is done.
Step 2: Drain fat by putting meat into colander that's in a large pot. Throw fat away.
Step 3: Place pot with colander and meat into sink.
Step 4: Rinse meat by running hot running water over it and drain.
Step 5: Use the meat as usual.
4. Cut fat
off meat
and throw
the fat
4. Cut the fat off the meat and throw it away.

Take a piece of meat and cut the fat off the meat.

Throw the fat away.

Cook the meat by broiling, boiling, baking, steaming, or grilling.

5. Skim fat
off of soups
and stews.
5. Chill soups and stews to harden the fat and throw the fat away.

Put the soup or stew in the freezer. The fat will form a hard layer.

Take the fat layer off with a spoon.

Throw the fat away.

Heat the soup or stew and serve as usual.

6. Take the
skin off
6. Take the skin off the chicken (skin is fat) and throw it away.

Remove the skin from the chicken.

Throw the skin away and cook the chicken by baking, broiling,
         boiling, grilling, or microwaving.

7. Cook
with less
7. Use less fat in everything you cook! Whether you are using lard, Crisco or vegetable oil, fat is fat! Fry less often and fry fewer foods. Remember to boil, bake, broil, steam, and grill. Do any of these, but fry foods less often.
Buy yourself a teflon coated pan and some vegetable spray, like Pam. These will keep low fat foods from sticking and make cleanup easier.
already low
in fat!
Take a minute and think of some foods that are naturally low in fat. What foods can you think of?

Here are some foods that have less fat and have the Eagle's approval!

Foods with
less fat
to enjoy.
Fruits Low-Fat Dairy Products
apples fat free milk
peaches low fat milk (1%)
oranges low fat or nonfat yogurt
berries low fat or nonfat cheese
bananas powdered milk
canteloupe evaporated fat free milk
Snacks Grains
pretzels atole (blue corn meal)
air popped popcorn cereal
  Breads (baked, not fried)
carrots oatmeal
tomatoes Meat
boiled or/ chicken
baked potatoes venison
pinto beans fish
beans turkey
black beans  
kidney beans  
green and red chiles 
foods are
low in fat!
As you can see many foods that taste good are also good for us! Did you know that many of the foods on this list have Native American beginnings? It's true. Our ancestors were the first ones to grow many healthful foods. Many traditional Native American foods are naturally low in fat.

Did you know that corn, which is naturally low in fat, was grown by Indian farmers thousands of years ago. Native Americans first grew these traditional foods:

chile peppers
sweet potatoes

Foods that are commonly eaten today are sometimes thought to be "traditional". For example, fry bread, which is high in fat, is actually a "contemporary" food and not a traditional food. A more traditional bread would be blue corn tortillas, which are naturally low in fat.

cheers for
Did you know that both red and green chile are low in fat? Pinto beans, corn tortillas and posole have no fat either!

Next time you go shopping, look for traditional foods and ingredients that re naturally low in fat.

How to
handle a
Are you thinking about how your family will feel if you ask them to eat low fat foods? Here are four easy ways to eat less fat and still feel satisfied!
1. Serve
1. Serve more steamed, broiled, baked or microwaved vegetables, such as corn, peas, cabbage, broccoli, squash, and potatoes.

Baked, boiled, steamed, or microwaved potatoes are a nutritious way to fill up a hungry man or woman or child!

2. Serve
2. Serve more grains such as macaroni, (go light on the cheese), rice, and whole wheat bread. Grains have lots of fiber. These foods are low in fat and fill you up.
3. Serve
less meat.
3. Serve less meat. Two pieces of meat, each piece about the size of a deck of cards or the size of the palm of your hand, are enough for one day. Your family may be used to eating lots of meat, or eating meat at each meal, but for your health and your family's health (not to mention your wallet), less meat is better! Why? Because meat has lots of calories and fat.
4. Serve
more water.
4. Serve more water. Each of us needs 6 to 8 glasses of water a day.
Let's make
low fat food
Let's try making some low fat meals together!
Let's get
the fat
out of
Instead of these high fat foods Try these low fat foods
fried eggs

Scrambled egg made with low fat milk one less egg yolk
fried potatoes

steamed potatoes with green chile
pok bacon turkey bacon
Now you
try it.
How can we make a breakfast burrito with less fat?
Breakfast burrito
with meat, cheese,
eggs, and chile
Use less whole milk, creamer and
         half and half in your coffee.

Use more low fat milk, canned evaporated
         skim milk, or nonfat dry milk in your coffee.

No time for
extra fat at
lunch time.
Instead of these high fat foods Try these low fat foods
Cheeseburger Burger with lettuce and tomatoes or try a grilled chicken sandwich
French fries Baked potato with salsa and a salad with low fat dressing
Strawberry Shake Diet soda pop
Now you
try it.
Let's get the fat out your lunch.
__________________ __________________
__________________ __________________
__________________ __________________
the bread?
Do you love sandwiches? Here's how you can eat less fat and still have a great tasting sandwich
100 %
Try low fat margarine, low fat salad dressing,
or mustard instead!
Hint: Try the light or fat-free culd cuts. If you eat lunch away from home, take the time to pack a low fat lunch. You will be less tempted to eat fast foods and you'll save money too!
Eat less fat
at the
Instead of these high fat foods Try these low fat foods
Chile stew with lots of meat Chili stew with lots of beans
Fry bread Oven bread
Batter-fried fish Baked fish and lemon juice
Now you
try it.
Let's get the fat out of your dinner.
__________________ __________________
__________________ __________________
__________________ __________________
These can
add a lot
of fat to
your meal.
high in
Use less or try a low fat version
eating out:
How can I eat less fat when I go out to eat?

It's easy! You can use all the new ideas you just learned. Just like you can make foods low in fat at home - you can make low fat choices when you go out to eat. It's your choice!

1. Choose
or grilled.
1. When eating out, order more foods that are:
2. Choose
more lean
2. Choose lean meat and more meat like chicken, turkey, and fish.
2. Choose
3. Eat more fresh vegetables, like salads.
4. Don't
add extra
4. Remember to eat less of the foods that have lots of fat. Sauces, creams, batters, butters, mayonnaise, and dressing have lots of fat.
5. Get a
doggie bag!
5. You're paying for your food, so go ahead and enjoy it. But, don't feel like you have to eat it all at once. It's okay to ask to take your leftovers home, for tomorrow.

We've included a fast food fact sheet for you. You'll find it at the end of this session.

foods for
Feast Day.
Food plays a special part in our lives, especially on Feast Days. On Feast Days we prepare, share and serve lots of food to our family and friends. Can Feast Day foods by made healthier?

Yes! Let's listen to a story about a woman who, just like you, cares very much about her family and friends and their health. She knew that low fat and low sugar foods were good for everyone, but could Feast Day foods be made healthier? She planned to try it out and use the new ideas in all her old recipes. Let's find out what happened.

Feast Day,
A Feast Day Story
by Georgia Perez, Nambe Pueblo

Nambe Pueblo Feast Day was soon approaching and while I am working with the Native American Diabetes Project, I started to think if it was possible to cut the amount of fat and sugar in the foods that I prepare for that day. Now I am one who is willing to give anything new a try, but I wasn't too sure on this one.

I feel strongly about the Project, but I felt that I needed to prove to myself, that it is possible to have Feast Day foods that are healthier, and also taste as great as if they were traditionally prepared.

Make one
or two
at first.
To begin with, I started by writing down the different foods that I normally serve on feast day. Everything sounded so good that it was making me hungry just to think about it. You know how that is. Just think of food and um...., you get hungry! Well, enough of my hunger pains, so let's get down to business.

"Think of healthy, low fat and low sugar." These things we should have all the time and not just for people with diabetes. As I went down the list, I wrote out my grocery list. First item was list, I wrote out my grocery list. First item was red chile stew. Easy enough, I thought, I'd just buy lean meat and not as much.

The green chile stew was going to be with no meat, just vegetables. My daughter had told me you can't make chile without meat, but I was going to try it anyway. I told myself anything was possible and I was going to prove it to myself.

The posole was going to be made with chicken instead of pork and the garbanzo stew made with less meat. Sounded great so far! I would prepare the beans with no added fat. I decided we would have a fresh tossed salad and serve only low ft dressings. The potato salad would be made with "light" mayonnaise. (I was able to find Weight Watchers mayonnaise at the same price as regular mayonnaise!) I would make the oven bread from whole wheat flour and use canola oil and bake it in the outside oven as usual.

I decided to cut down on the amount of sugar I was using too. I decided that the Indian pies would have no added sugar. I would choose sugar-free Jell-o, add fruit to it, and use light Cool Whip. I would make the bread pudding with naturally sweetened apple juice and no cheese, instead of the sugar syrup that I would have made.

For the beverages, I decided to serve water, ice tea, Kool-Aid sweetened with Sweet-n-Low and black coffee.

This was all kind of risky, but I decided to give it a try.

Feast Day came and I am proud and happy to say that everything turned out great!

All my guests enjoyed the food, and they didn't even notice that the foods were slightly different. By different, I mean lower in fat and sugar, and healthier.

Feast 1994:
A great
I can now say that:

1) I can still serve a taste pleasing meal to all my visitors on Feast Day.
2) It was heathier for all of us.
3) It was actually easier to prepare!
4) It cost less to purchase the food.

Give it a try, won't you?

Low fat
foods taste
great, are
easy to
and cost
Did you know that buying low fat foods actually cost less? Georgia was able to save $210 on meat! Georgia found that, not only was it cheaper to prepare low fat foods, it actually was easier too! Look at the next page to see how many calories from fat and dollars Georgia saved.
Feast Day
recipes are
for you to
On Feast Day, Georgia planned and served a delicious meal to her family and friends, and shared her new ideas with those she cares about very much, her family and friends!

To learn exactly how Georgia prepared healthful Feast Day Foods, a recipe book is included for you.

Feast Day
Old Recipe
per serving
New Recipe
per serving
overall recipe
18 calories
from fat
Red Chile
56 calories
from fat
Green Chile
1 calories
from fat
28 calories
from fat
1,200 calories
saved from fat
on our
Let's review what we have learned.
Four Easy Ways to Eat Less Fat

         1. Use less butter,
             lard, oil and

2. Trim the fat off
    meat before you
    cook it and throw
    it away.

         3. Drink low fat
             or nonfat milk.

     4. Bake, broil, boil,
         anything instead
         of frying.
Plan to eat
less fat!
Just as you plan your garden and plan your exercise, you have to plan to eat low-fat meals. We've learned a lot of easy ways to eat less fat. Take a few minutes and think about some ways you can plan to eat less fat this week?

This week, in order to eat less fat, I plan to...

(for example, buy and use 1 % milk)

I will ask my friend or family member to help me

by ____________________________________________.
(for example, walk to the store to buy 1 % milk)

My reward for at the end of the week is

(for example, to make a piece of jewelry)


I promise to do the best I can with my low-fat eating plan.

Don't forget to use your calendar to help keep you going with your exercise and low fat eating plans.

A new
vision for
Before we leave, close your eyes and imagine the eagle soaring over us now. The eagle sees us making one change, then two. As we continue to make more and more changes by exercising more and eating less fat, we get stronger in body, mind and spirit. The eagle in his wisdom knows that we can control this thing called "Too Much Sugar in the Blood".

As we make these changes in our lives, our children become stronger and healthier, too. They learn through examples set by us. And we must give them the wisdom of the eagle, showing them what they need to do to keep their sugars down and have a healthier life, too.

Great Spirit, we thank you for your blessings that have provided the healthy foods to nourish our bodies. May we learn to appreciate and not take for granted all that we now know to make us healthier. May we be open to accept change that will benefit not only ourselves but our children as well.

Thank you for coming.

What to
you think?
Before we finish, take a few minutes and tell us what you think about this meeting. Be as honest as you can, we want to know what you really think. This information will be used to make our program better.


What did you like best about today's session?


What didn't you like about today's session?


What would you add to this session to make it better?


Remember to bring your calendars next time! Thank you for coming to the next meeting.