Navigating the Menu for Low-Calorie Success
When dining out at a Mexican restaurant, many dishes are delicious but calorie-dense due to frying, rich sauces, and large portions. The key to staying on track is knowing what to order and what to modify.
The Appetizer and Drink Strategy
Your first decisions can save you hundreds of calories. The complimentary chip basket, while tempting, is a calorie trap.
- Skip the Chips: Ask your server to hold the complimentary chips and salsa. If you must have them, portion out a small serving (about 10-15 chips) and ask for the rest to be removed.
- Smart Dips: Pair your limited chip intake with fresh salsa, which is typically low in calories. While delicious, guacamole is calorie-dense, so use it sparingly. Avoid creamy, cheese-based dips like queso altogether.
- Choose Lean Starters: A bowl of vegetable-based broth soup, like sopa de lentejas, or a light, refreshing ceviche is an excellent, protein-rich appetizer.
- Beverage Choices: Say no to sugary margaritas and sodas. Opt for water with lime, unsweetened iced tea, or a low-calorie “skinny” margarita made with fresh lime juice instead of a sugary mix.
Healthier Main Course Options
Choosing the right main dish is crucial for a low-calorie meal.
- Fajitas: This is a great choice as it comes with grilled protein and sautéed vegetables. To keep it light, skip the flour tortillas and use a fork to eat the filling. Ask for black beans instead of refried beans and extra salsa instead of sour cream.
- Tacos: Opt for soft tacos with corn tortillas instead of fried shells. Choose lean proteins like grilled chicken, fish, or shrimp. Load up on fresh toppings like lettuce, pico de gallo, and salsa.
- Burrito Bowls or Salads: A burrito bowl can be very healthy if you build it correctly. Start with a bed of lettuce, add lean protein, black beans, and lots of fresh veggies. Avoid the rice, sour cream, and excessive cheese. For taco salads, order it without the fried tortilla bowl.
- Grilled Platters: Many restaurants offer simple grilled chicken or fish platters served with grilled vegetables. This is a simple, protein-packed option.
Side Dish and Topping Swaps
Don't let the side dishes and toppings derail your meal. Simple substitutions make a big difference.
- Beans: Black beans are a great source of fiber and protein. Always choose whole black beans over refried beans, which are often made with lard or oil.
- Rice: Skip the high-calorie Mexican white rice. Ask if brown rice is an option, or simply double up on the black beans. Some restaurants may offer healthier sides like grilled vegetables.
- Toppings: Choose fresh salsa and pico de gallo generously. Use guacamole in moderation for healthy fats. Avoid sour cream, cheese, and creamy sauces.
Comparison of Mexican Dish Options
To illustrate the impact of your choices, here is a comparison table of common Mexican restaurant dishes and their calorie impact.
| Dish | Healthier Option | Calories (approx.) | Less Healthy Option | Calories (approx.) |
|---|---|---|---|---|
| Tacos | 2 Grilled Chicken Tacos on Corn Tortillas with Salsa | ~350 | 2 Fried Ground Beef Tacos with Cheese & Sour Cream | ~650+ |
| Fajitas | Chicken Fajitas (no tortilla) with Black Beans | ~400 | Chicken Fajitas with Flour Tortillas, Refried Beans, Sour Cream | ~850+ |
| Burrito | Burrito Bowl with Lettuce, Grilled Chicken, Black Beans, Salsa | ~450 | Large Flour Burrito with Carnitas, Rice, Refried Beans, Cheese, Sour Cream | ~1000+ |
| Appetizer | Small Side of Ceviche | ~150 | Basket of Chips with Queso | ~800+ |
Making it Work: Final Tips
Beyond ordering smart, your eating habits can influence your calorie intake.
- Eat Slowly: Savor each bite. Eating slowly helps your brain register fullness, preventing you from overeating.
- Portion Control: Request a to-go box at the beginning of your meal. Put half of your meal in the box immediately to control portion sizes. This is especially useful for high-calorie items like burritos.
- Look for Freshness: Prioritize fresh, simple ingredients. Dishes with many vegetables and lean proteins are almost always a better choice than smothered, cheesy options.
Conclusion
Eating low cal at a Mexican restaurant is about making mindful substitutions rather than complete deprivation. By being strategic about appetizers, main courses, and toppings, you can enjoy the vibrant, fresh flavors of Mexican cuisine without compromising your health goals. Focusing on grilled options, lean proteins, fresh vegetables, and fiber-rich beans will allow you to have a satisfying and healthy meal. For more healthy eating inspiration, check out this guide to healthy eating on the go from the American Heart Association.
