I LOVE Mexican food. The downside, some meals can easily clock in at 1,500-2,000 calories and more than double the amount of sodium you want in one day. And that wouldn’t be including the drinks or chips and salsa. The thing about it though is that a lot of Mexican food can be very healthy! Take salsa for example, so low in calories but so high in flavor. Corn tortillas are also great since they don’t use any fat when traditional flour tortillas use lard. You can also add lean proteins and vegetables to make a nice well-rounded meal. Here are some tips for those of you who also love Mexican food.

Try to avoid
• Crispy taco shells
• Fried tortillas
• Tortilla chips
• Chalupas
• Crunchy wraps or gordita-type burritos
• Nachos
• Refried beans
• Chimichangas
• Chile rellenos
• Fried meats
• Red meat
• Sour cream, cheese or quacamole
• Fried desserts

Healthier choices
• Grilled or baked meats
• Pollo asada
• Tamales
• Mole
• Soft tortillas, corn tortillas preferably
• Black beans
• Brown rice
• Ensalada or fresco style meals
• Fajitas
• Veggie burritos, quesadillas, enchiladas, etc.
• Sopa de albondigas
• Salsa or pico de gallo
• Load up on steamed, roasted or marinated vegetables
• Lean proteins like chicken or fish
• Low fat cheese
• Spices
• Watch portions!

What is your favorite Mexican food? How do you make it more healthy? I always love ideas!

Emily Fonnesbeck RD,CD