What's the Healthiest Thing to Get from a Mexican Restaurant?

According to the American Heart Association, opting for more vegetables, whole grains, and lean proteins can reduce your risk of heart disease. Applying these principles is key when deciding what's the healthiest thing to get from a Mexican restaurant, turning a fun meal out into a nutritious, guilt-free experience.

Quick Summary

Choose lean grilled proteins like chicken or fish, black beans, fresh salsa, and vegetables for the most nutritious meal. Prioritize soft corn tortillas or bowls over fried alternatives to reduce fat and calories.

Key Points

• Opt for Grilled Proteins: Select grilled fish, chicken, or lean beef like carne asada to get lean protein while avoiding excess fat from frying.

• Choose Black Beans: Opt for whole black or pinto beans instead of refried beans, which are often cooked with lard, to cut back on saturated fat.

• Prioritize Fresh Salsa: Use fresh salsa as a low-calorie condiment, replacing creamy, high-fat options like sour cream and queso.

• Enjoy Guacamole in Moderation: While full of healthy fats, guacamole is calorie-dense. Use it sparingly to control your overall intake.

• Skip Fried Items: Avoid deep-fried dishes such as chimichangas, flautas, and fried tortilla shells to significantly reduce fat and calories.

• Select Corn Tortillas: When having tacos or fajitas, choose soft corn tortillas, which are lower in calories and carbs than flour alternatives.

• Order Bowls for Control: A burrito or fajita bowl gives you more control over portions and allows you to load up on healthy fillings without a large tortilla.

Making Smart Choices at a Mexican Restaurant

Mexican cuisine, with its vibrant flavors and fresh ingredients like avocados, beans, and peppers, can be incredibly healthy. However, the prevalence of fried items, high-fat dairy toppings, and large portions can quickly derail even the best dietary intentions. Making conscious choices about preparation and ingredients is the key to a healthy and satisfying meal. The best approach is to build your meal around lean proteins, fiber-rich beans, and plenty of vegetables while avoiding deep-fried options and excessive cheese.

Prioritizing Lean Proteins and Preparation Methods

The protein source and its preparation are two of the most significant factors influencing a meal's health profile. Choosing grilled, baked, or steamed options over fried alternatives is a fundamental step toward a healthier dish.

• Grilled Chicken or Fish: Dishes like chicken or fish fajitas, grilled fish tacos, or a simple grilled chicken platter are excellent choices. Grilling allows excess fat to drip away, leaving a lean, flavorful protein source.
• Ceviche: This appetizer, featuring raw fish cured in citrus juices and mixed with vegetables, is exceptionally light and protein-packed.
• Vegetarian Options: For non-meat eaters, black beans and pinto beans are outstanding protein and fiber sources. Opt for whole beans over refried, as the latter are often prepared with lard.

Building a Healthier Plate: Sides and Toppings

The sides and toppings can either make or break the nutritional value of your meal. Small swaps can lead to huge health dividends.

• Beans: Always choose whole black or pinto beans instead of refried beans. Refried beans are frequently cooked with lard, dramatically increasing their saturated fat content.
• Rice: Request brown rice if available, as it offers more fiber and micronutrients than white rice. Traditional Mexican rice is often sautéed in oil, so skipping it in favor of beans or extra vegetables is another great option.
• Salsa vs. Creamy Toppings: Fresh salsa, made from tomatoes, onions, cilantro, and chili peppers, is a low-calorie, flavorful condiment. Replace sour cream, queso, or creamy sauces with salsa or pico de gallo to cut fat and calories.
• Guacamole: While avocados provide healthy monounsaturated fats, guacamole is calorie-dense. Enjoy it, but in moderation, or use it instead of sour cream.

Comparison Table: Healthy vs. Less Healthy Choices

Dish	Healthy Choice	Less Healthy Option
Tacos	Grilled fish or chicken on soft corn tortillas, topped with salsa and fresh veggies.	Ground beef in a fried hard shell, smothered in cheese and sour cream.
Burritos	A bowl filled with grilled chicken, black beans, brown rice, and salsa, and topped with lettuce.	A giant flour tortilla wrapped with carnitas, white rice, refried beans, and queso.
Nachos	Skip the nacho chips entirely and opt for a salad or ceviche instead.	A mountain of fried chips covered in ground beef, queso, sour cream, and jalapeños.
Enchiladas	Chicken or beef enchiladas with a tomato-based red sauce, with a little cheese.	Enchiladas covered in a heavy cream sauce and a thick layer of melted cheese.
Tortillas	Soft corn tortillas.	Large flour tortillas or deep-fried shells.

Strategic Ordering: Tips for Maximizing Nutrition

1. Skip the chips and queso. The endless basket of fried chips and accompanying dips can add hundreds of unnecessary calories. Ask your server to skip bringing them to the table.
2. Request ingredients on the side. This allows you to control the portions of higher-calorie items like cheese, guacamole, and dressing. Always ask for dressings and sauces on the side.
3. Choose a burrito bowl over a burrito. Skipping the large flour tortilla dramatically reduces carbs and calories while still allowing for a hearty and satisfying meal.
4. Embrace vegetables. Load up on grilled peppers, onions, lettuce, and tomatoes. These add fiber and nutrients without a significant calorie cost.
5. Be mindful of beverages. Skip the sugary margaritas and sodas. Choose water, unsweetened iced tea, or a lighter beer to save hundreds of calories.

Making Better Swaps

Making small but impactful swaps is an effortless way to upgrade your meal's nutritional profile. For instance, swapping sour cream for plain Greek yogurt offers a similar creamy texture with less fat and more protein. Similarly, choosing a soft corn tortilla over a flour one can reduce calorie and refined carbohydrate intake. By understanding the menu and making informed decisions, you can enjoy the fresh, flavorful aspects of Mexican food without the unnecessary calories and saturated fats.

Conclusion

While Mexican restaurant menus are notorious for their calorie-dense options, they are also full of nutritious, flavorful choices. The key is to seek out grilled lean proteins, vegetable-rich dishes, and fresh, vibrant toppings like salsa. By avoiding fried foods, heavy sauces, and excessive cheese, you can enjoy a delicious and healthy meal that is both satisfying and guilt-free. The healthiest thing to get from a Mexican restaurant isn't one specific dish but a strategy of smart swaps and mindful choices. Making these decisions empowers you to savor the best of the cuisine while keeping your health goals on track.

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Keypoints

• Choose Grilled Over Fried: Opt for grilled fish, chicken, or lean steak instead of fried proteins to reduce saturated fat and calories.
• Prioritize Black Beans: Choose whole black beans or pinto beans over refried beans, which often contain lard and extra fat.
• Embrace Salsa and Veggies: Load up on fresh salsa, pico de gallo, and grilled vegetables for flavor without adding significant calories or fat.
• Control Toppings: Request high-calorie items like cheese, sour cream, and guacamole on the side to manage portion sizes effectively.
• Opt for Soft Corn Tortillas: These are typically lower in calories and more natural than larger flour tortillas or fried taco shells.
• Select a Bowl Instead of a Burrito: Skipping the large flour tortilla and ordering your meal in a bowl is a simple way to cut carbs and calories.
• Be Smart with Your Sides: Prioritize beans and grilled veggies over traditional Mexican rice, which is often prepared with oil.

FAQs

Question: Are fajitas a healthy option at a Mexican restaurant? Answer: Yes, fajitas are generally one of the healthiest options, especially when made with grilled chicken or steak and sautéed vegetables. To maximize the health benefits, use soft corn tortillas and limit the sour cream and cheese.

Question: Is guacamole good for you? Answer: Guacamole is healthy in moderation, as it is made from avocados which contain heart-healthy monounsaturated fats. However, it is calorie-dense, so be mindful of portion sizes.

Question: Are burrito bowls better for you than traditional burritos? Answer: Yes, a burrito bowl is a significantly healthier choice than a traditional burrito, primarily because it eliminates the large, high-calorie flour tortilla. You can control the ingredients and add more vegetables.

Question: What's the main issue with refried beans? Answer: Refried beans are often prepared with lard or other high-fat ingredients, increasing their saturated fat and calorie content. Choosing whole black or pinto beans is a healthier alternative.

Question: How can I make a taco salad healthier? Answer: Order a taco salad without the fried tortilla bowl. Ask for the dressing on the side and choose grilled chicken, black beans, and extra vegetables. Use salsa for a flavorful, low-calorie dressing.

Question: Should I avoid the complimentary chips and salsa? Answer: It's best to limit or skip the complimentary fried tortilla chips, which are high in calories and saturated fat. If you do indulge, portion a small amount and focus on the fresh salsa.

Question: What about drinks like margaritas? Answer: Frozen margaritas often contain high amounts of added sugar and can be very high in calories. A classic margarita on the rocks is a lower-calorie choice, but water or unsweetened iced tea are the best options.

Question: How can I reduce sodium in my meal? Answer: Minimize high-sodium items like chips, queso, and heavily salted rice. Focus on fresh ingredients like vegetables, beans, and lean grilled proteins. Ask for lighter sauces and fewer condiments.

Frequently Asked Questions

Are fajitas a healthy option at a Mexican restaurant?

Yes, fajitas are generally one of the healthiest options, especially when made with grilled chicken or steak and sautéed vegetables. To maximize the health benefits, use soft corn tortillas and limit the sour cream and cheese.

Is guacamole good for you?

Guacamole is healthy in moderation, as it is made from avocados which contain heart-healthy monounsaturated fats. However, it is calorie-dense, so be mindful of portion sizes.

Are burrito bowls better for you than traditional burritos?

Yes, a burrito bowl is a significantly healthier choice than a traditional burrito, primarily because it eliminates the large, high-calorie flour tortilla. You can control the ingredients and add more vegetables.

What's the main issue with refried beans?

Refried beans are often prepared with lard or other high-fat ingredients, increasing their saturated fat and calorie content. Choosing whole black or pinto beans is a healthier alternative.

How can I make a taco salad healthier?

Order a taco salad without the fried tortilla bowl. Ask for the dressing on the side and choose grilled chicken, black beans, and extra vegetables. Use salsa for a flavorful, low-calorie dressing.

Should I avoid the complimentary chips and salsa?

It's best to limit or skip the complimentary fried tortilla chips, which are high in calories and saturated fat. If you do indulge, portion a small amount and focus on the fresh salsa.

What about drinks like margaritas?

Frozen margaritas often contain high amounts of added sugar and can be very high in calories. A classic margarita on the rocks is a lower-calorie choice, but water or unsweetened iced tea are the best options.

How can I reduce sodium in my meal?

Minimize high-sodium items like chips, queso, and heavily salted rice. Focus on fresh ingredients like vegetables, beans, and lean grilled proteins. Ask for lighter sauces and fewer condiments.