How to Customize Your Taco Bell Order to Be Healthier

According to the CDC, over a third of adults consume fast food on any given day. Enjoying fast food doesn't mean you have to abandon your health goals, especially at Taco Bell, where customization is encouraged. This guide will teach you how to customize your Taco Bell order to be healthier by making strategic substitutions that lower calories and fat while boosting protein and nutrients.

Quick Summary

This article outlines several effective strategies for creating a more nutritious fast-food meal. Key methods include utilizing the 'Fresco Style' option, swapping proteins, and managing high-calorie toppings to align with wellness goals.

Key Points

• Order 'Fresco Style': Swap dairy-based toppings and creamy sauces for fresh diced tomatoes to significantly cut calories and fat.

• Choose Leaner Proteins: Opt for grilled chicken, steak, or black beans over seasoned beef to reduce fat and boost protein and fiber.

• Control Your Sauces: Ask for sauces like avocado ranch or chipotle on the side to manage your calorie and fat intake.

• Load Up on Veggies: Add extra lettuce, onions, and tomatoes to your items to increase fiber and essential nutrients.

• Select Healthy Sides: Choose a side of black beans and rice instead of higher-calorie options like Nacho Fries or Cinnamon Twists.

• Opt for Water or Diet Drinks: Avoid high-sugar beverages and stick to water or diet soda to save a significant number of calories.

Your Guide to a Healthier Taco Bell Run

Making healthier choices at a fast-food restaurant like Taco Bell might seem like a contradiction, but the chain's emphasis on customization makes it entirely possible. The key is to know what to swap, what to add, and what to skip to build a meal that aligns with your nutritional goals without sacrificing flavor. Whether you are aiming for lower calories, higher protein, or just generally better ingredients, strategic ordering is your best tool.

The "Fresco Style" Secret

One of the most impactful changes you can make is ordering any standard item "Fresco Style". This simple command tells the kitchen to replace fatty, dairy-based ingredients like cheese, sour cream, and creamy sauces with a scoop of fresh diced tomatoes. This instantly and significantly slashes calories and saturated fat. For example, a standard Crunchy Taco becomes a Fresco Crunchy Taco with nearly 25% less fat. This modification is available for most menu items and costs nothing extra.

Protein Swaps for a Leaner Meal

Your protein choice is another major factor in the healthiness of your meal. Instead of the standard seasoned beef, opt for leaner, healthier proteins or plant-based alternatives.

Healthier Protein Options

• Grilled Chicken: A reliable lean protein choice, grilled chicken is lower in fat than the seasoned beef. Many tacos, burritos, and bowls can be made with grilled chicken. For instance, swapping beef for chicken on a Soft Taco still results in a delicious, protein-packed meal.
• Black Beans: This is a great plant-based protein alternative that also provides a significant fiber boost. Fiber is crucial for digestion and helps keep you feeling full longer. Many items, like the Bean Burrito, are already vegetarian-friendly, and you can easily sub black beans for beef in other items.
• Steak: A good source of protein, steak is another reliable alternative to seasoned beef for those not avoiding red meat. Similar to chicken, it is a leaner option than the standard beef.

Mastering Your Toppings and Sides

Toppings can make or break a healthy meal. While creamy sauces and extra cheese add calories and fat, other options can add flavor and nutrients without the downside.

What to Add and Keep

• Veggies: Add extra lettuce, onions, and especially tomatoes to any order for added fiber and nutrients. The Power Menu Bowls are a great example of a veggie-loaded meal that can be easily customized.
• Salsa and Sauces: Opt for the basic salsa or mild/hot sauce packets over creamy sauces. The Avocado Ranch, Chipotle, and Nacho Cheese sauces add significant calories. Asking for sauce on the side gives you control over the portion.
• Guacamole: While higher in calories, guacamole is made from avocados and contains heart-healthy monounsaturated fats. Use it in place of cheese and sour cream for a dose of healthy fats and flavor.

High-Protein vs. Low-Calorie Options Comparison

Here is a quick look at how standard Taco Bell items can be customized to be either higher in protein or lower in calories, demonstrating the power of smart ordering.

Feature	Low-Calorie Order	High-Protein Order
Base Item	Crunchy Taco	Cantina Chicken Bowl
Protein Swap	Sub beef for black beans	Double chicken, no rice
Modifications	Make it "Fresco Style" (no cheese)	Go light on cheese and avocado ranch
Resulting Calories	~140-170 calories	~500 calories, high protein
Best For...	A light snack or part of a small meal	A filling, post-workout meal

The Importance of Portions and Beverages

Finally, be mindful of your overall meal. Opting for a single Fresco-style taco and a side of black beans is far healthier than a large combo meal. Remember that sugary sodas and freezes can contain a day's worth of added sugar, so choose water, diet soda, or unsweetened iced tea instead.

Conclusion

Eating healthier at Taco Bell is not only possible but also straightforward with the right knowledge. By leveraging the customizable menu, particularly the simple "Fresco Style" hack, making strategic protein swaps, and being mindful of high-calorie toppings and sugary drinks, you can transform your fast-food meal into a more nutritious and balanced option. Enjoy your favorite flavors and live más, responsibly.

Frequently Asked Questions

How do I order something "Fresco Style"? Simply ask for any qualifying menu item to be made "Fresco Style." The dairy-based ingredients and creamy sauces will be removed and replaced with fresh diced tomatoes.

Is the "Fresco Style" option available for every item? No, it is not available for items where dairy or creamy sauces are essential to the structural integrity, like the Mexican Pizza, but it works for most tacos and burritos.

Which protein option is healthiest at Taco Bell? Lean grilled chicken and black beans are excellent, nutrient-dense options. Black beans are particularly good for adding fiber.

What is a healthy side dish to order at Taco Bell? A side of black beans and rice is a solid choice, providing fiber and plant-based protein. You can also get a simple side salad if it is available.

How can I make a Taco Bell burrito healthier? Order any burrito "Fresco Style," swap beef for grilled chicken or black beans, and go light on creamy sauces or ask for them on the side. You can also skip the rice to reduce carbohydrates.

What are some good low-calorie menu items without modifications? The classic Crunchy Taco is a low-calorie option, as are many of the smaller items. When ordering, always check the nutritional information to confirm.

How can I reduce sodium in my Taco Bell meal? Sodium is often high in fast food. Ordering Fresco Style to remove cheese and creamy sauces, and choosing water over soda, will help reduce sodium intake significantly.

Citations

• Fandom: Fresco - Taco Bell Wiki: https://tacobell.fandom.com/wiki/Fresco
• Yahoo: Here's What It Means To Order Fresco Style At Taco Bell: https://www.yahoo.com/lifestyle/heres-means-order-fresco-style-001500714.html
• NOWINCLUDED: Cholesterol-Friendly Taco Bell Hacks: https://nowincluded.com/health-resources/cholesterol-friendly-taco-bell-hacks/
• usenourish.com: 7 Healthy Taco Bell Options, Recommended By A Dietitian: https://www.usenourish.com/blog/taco-bell-healthy-options
• eatingwell.com: The Healthiest Taco Bell Item That Dietitians Love: https://www.eatingwell.com/taco-bell-menu-item-dietitians-love-11822202

Frequently Asked Questions

What is the single healthiest menu item at Taco Bell?

The Cantina Chicken Power Bowl is often cited as one of the healthiest overall menu items, as it is loaded with protein, fiber, and vegetables while being customizable.

Can I make a Cheesy Gordita Crunch healthier?

Yes, you can make it healthier by swapping the beef for grilled chicken or black beans and asking for less spicy ranch sauce or substituting it for fresh salsa.

Is it better to get a crunchy or soft taco for a healthier option?

A crunchy taco is generally a better option as it uses a corn shell, which is not as fatty as the deep-fried shells found on some items. A soft taco, while not fried, uses a flour tortilla, so choose based on your specific dietary needs.

Can a vegetarian still eat healthy at Taco Bell?

Yes, Taco Bell has many vegetarian-certified options, including the Bean Burrito and Black Beans and Rice. Ordering Fresco Style is also a great way to ensure vegan-friendly options.

How can I reduce the sodium in my Taco Bell order?

Reduce sodium by ordering Fresco Style to remove cheese and creamy sauces, which are major sodium sources. You can also replace high-sodium ingredients like seasoned beef with fresher items or black beans.

Is adding guacamole a good idea for a healthy order?

Yes, adding guacamole provides heart-healthy monounsaturated fats and fiber. Use it as a substitute for sour cream or cheese for a richer flavor profile without the saturated fat.

How can I check the nutritional information for a custom order?

Taco Bell offers a nutritional calculator on their website and app. This tool allows you to add or remove ingredients from your chosen items and view the real-time nutritional changes.