What is the healthiest thing to eat at a Mexican?

Traditional Mexican food is rich in nutrient-dense ingredients like beans, vegetables, and lean protein. When faced with a menu full of enticing options, understanding what is the healthiest thing to eat at a Mexican restaurant can help you stay on track with your wellness goals.

Quick Summary

Learn how to select nutritious menu items at a Mexican restaurant by focusing on grilled proteins, fresh vegetables, and beneficial alternatives to high-fat dishes and toppings. Simple swaps can lead to a satisfying and healthy meal.

Key Points

• Choose Grilled Over Fried: Opt for grilled proteins like chicken, fish, or steak instead of fried items such as chimichangas or flautas to reduce fat and calories.

• Embrace Black Beans: Prioritize black or pinto beans, which are high in fiber, over refried beans, which are often prepared with lard and excess sodium.

• Make Sauces a Priority: Use fresh salsa and pico de gallo as flavorful, low-calorie toppings and dips, limiting high-fat queso and creamy sauces.

• Customize Your Bowl or Plate: Build a burrito or taco bowl with a base of lettuce and veggies instead of a large tortilla wrap for better portion control and lower carbs.

• Request Smart Substitutions: Ask for corn tortillas instead of flour and get toppings like cheese, sour cream, and guacamole on the side to manage portion sizes.

• Start with Lighter Options: Consider a broth-based chicken tortilla soup or ceviche as an appetizer instead of unlimited fried chips and cheese.

While delicious, many restaurant versions of Mexican dishes are high in calories, saturated fat, and sodium due to liberal use of oil, cheese, and fatty meats. Fortunately, with a few simple adjustments, you can navigate the menu and build a wholesome and flavorful meal.

The Healthiest Menu Options

When dining out, look for these menu items that prioritize lean protein, vegetables, and fresh flavors:

• Fajitas: This customizable dish is a fantastic choice, especially with grilled chicken, shrimp, or fish. Order with a side of black or pinto beans instead of refried beans, and load up on the sautéed vegetables. Skip the cheese and sour cream, opting for extra salsa or pico de gallo for flavor.
• Soft Tacos: Choose soft corn tortillas instead of deep-fried hard shells or large flour tortillas. Fill them with grilled chicken, fish, or even black beans. Top with fresh salsa, lettuce, and a little guacamole for healthy fats.
• Ceviche: A great starter, ceviche consists of fresh, raw fish marinated in citrus juices, often with vegetables like onions and cilantro. Ask for extra veggies instead of chips.
• Burrito Bowls: To reduce carbohydrates and calories, skip the large tortilla wrap. Build a bowl with a base of lettuce or brown rice, black beans, lean protein, and plenty of vegetables.
• Chicken Tortilla Soup: Broth-based soups with lean chicken, vegetables, and rice are a lighter choice. Ask for avocado slices instead of cheese and sour cream.

Strategic Swaps for a Healthier Meal

Making small substitutions can significantly improve the nutritional profile of your meal without sacrificing flavor.

• Choose your protein wisely: Lean meats like grilled chicken, fish, or shrimp are healthier choices than high-fat ground beef, carnitas, or chorizo.
• Ask for extra vegetables: Most Mexican dishes already contain vegetables, but requesting more is a great way to boost your fiber and nutrient intake.
• Opt for corn tortillas: When possible, choose soft corn tortillas over flour tortillas. Corn tortillas contain fewer calories and offer more fiber.
• Go with whole beans: Black or pinto beans are packed with fiber and protein. Avoid refried beans, which are often cooked with lard and excess salt.
• Embrace salsa and guacamole: Salsa is a low-calorie way to add flavor. Guacamole contains heart-healthy fats from avocados but is higher in calories, so consume it in moderation. Use it in place of creamy sauces and cheese.
• Drink wisely: Water or unsweetened iced tea are better choices than high-sugar margaritas.

Healthy vs. Less Healthy Mexican Choices: A Comparison

Healthy Choice	Less Healthy Counterpart	Nutritional Reason
Grilled Fajitas or Tacos	Chimichangas or Flautas	Opting for grilled eliminates the saturated fat and calories from deep-frying.
Black or Pinto Beans	Refried Beans	Whole beans are not cooked with lard and have less sodium.
Salsa	Queso or Creamy Sauces	Salsa is low in calories and fat, while queso is very high in saturated fat and sodium.
Soft Corn Tortillas	Large Flour Tortillas	Corn tortillas are typically lower in calories and higher in fiber than flour varieties.
Build Your Own Bowl	Giant Burrito	A bowl with a veggie base offers greater portion control and fewer carbs from a large tortilla.

Making Your Selection

To make the best choices, be proactive and communicate with your server. Ask how a dish is prepared and if modifications can be made. Request sauces and toppings on the side so you can control the quantity. Choosing a combination plate can also help you control portions by mixing a lean protein with healthy sides. Starting with a broth-based soup or a side salad with salsa as dressing can help fill you up with nutritious options before the main course. For appetizers, consider fresh options like ceviche instead of the endless chip basket.

Conclusion: Savor the Flavor, Mind the Preparation

While some Mexican dishes are known for their high-fat and high-calorie content, the foundation of this cuisine is built on wholesome, fresh ingredients. By focusing on preparation methods like grilling or sautéing and choosing nutrient-rich ingredients like black beans, fresh vegetables, and lean proteins, you can enjoy a delicious and satisfying Mexican meal without compromising your diet. Ultimately, the healthiest thing to eat at a Mexican restaurant is a meal customized to your nutritional needs, focusing on grilled items, veggies, and smart substitutions. For more detailed health advice, the Cleveland Clinic offers additional tips on making heart-healthy choices when dining out at Mexican restaurants.

Frequently Asked Questions

Are fajitas a healthy option at a Mexican restaurant?

Yes, fajitas are generally one of the healthiest choices, especially when made with grilled chicken, fish, or shrimp. To maximize health benefits, skip the sour cream and cheese, and load up on the sautéed peppers and onions.

Are refried beans or black beans healthier?

Black beans are the healthier choice. They are low in fat and high in fiber and protein. Refried beans are often cooked with lard, adding unhealthy saturated fat and calories.

How can I eat healthy while still enjoying tacos?

To enjoy healthier tacos, choose soft corn tortillas over fried shells and select lean, grilled fillings like chicken, fish, or beans. Top them with fresh salsa, lettuce, and pico de gallo instead of high-fat cheese and sour cream.

Is guacamole healthy?

Guacamole is made with avocado, which provides heart-healthy monounsaturated fats. However, it is calorie-dense, so portion control is key. A little bit adds healthy fats and creaminess, but excessive amounts can add many calories.

What appetizers should I avoid at a Mexican restaurant?

You should limit or avoid appetizers that are deep-fried and covered in high-fat toppings, such as nachos, chimichangas, and queso dip. A healthier appetizer is ceviche, or a small portion of chips with fresh salsa.

What is a good alternative to sour cream?

Salsa, pico de gallo, or a moderate amount of guacamole are great, flavorful alternatives to high-fat sour cream. If available, some restaurants might offer a low-fat or Greek yogurt option.

Should I choose corn or flour tortillas?

Choose corn tortillas. They are generally lower in calories, sodium, and fat than flour tortillas, and they offer more fiber.