Reviewed by Sharon Denny, MS, RDN
South of the border fare can be nutritious, delicious and fun! Follow our
tips and remember: "Enjoy every single bite of your healthy choices with
friends and family, and use moderation," says Ximena Jimenez, MS, RDN, LD,
Spokesperson for the Academy of Nutrition and Dietetics.
An excellent place to start the party is the produce aisle.
Many Mexican favorites feature fresh fruits and vegetables. Standbys include
tomatoes, peppers, avocados and mangoes — but it doesn't end there. Have you
tried jicama? This crisp and slightly sweet root vegetable is an excellent
source of vitamin C and fiber, and a good source of potassium. Serve it in
salads or as a crunchy addition to salsas. What about nopales? These prickly
pear cactus paddles are a good source of fiber and can be sautéed, boiled or
even added to juice or salsa.
Speaking of salsa, it's the condiment of
choice for Jimenez. "[Choose] Mexican tomato salsas to get more nutrients such
as antioxidants and lycopenes," she says. Guacamole is great, too, with all its
healthy fat. "But use portion control since fat adds calories easily."
great veggie-friendly way to start your meal is with a cup of gazpacho (chilled
tomato soup) or black bean soup, which is nutrient-packed and low in
Produce can also shine in desserts. Jimenez recommends dessert
enchiladas: tortillas filled with fresh fruits (apples, strawberries or other
berries) baked and covered with a sauce made with raisins.
Take it easy on the sour cream, cheese and crispy, fried tortillas
(basket of chips — we're looking at you).
"Mexican food is not only
tasty but has lots of healthy ingredients such as beans, chicken, tomatoes,
cilantro, onions, green peppers, corn, lemon and avocado (all rich with
vitamins and nutrients). Use more of these items in your fajitas, burritos and
(soft) corn tortillas and less sour cream, cheese and lard," says Jimenez.
When ordering at a restaurant, look for descriptions such as asada
(grilled), served with salsa verde (green chili sauce) and Veracruz-style
"Always prefer broiled, baked, stir-fried or grilled,"
says Jimenez. "Grilled chicken or fish with vegetables and a small side of
guacamole is an excellent choice."
restaurants are happy to honor customer requests. So don't be afraid to speak
up. Ask for sauces and toppings (guacamole, cheese, sour cream) to be served on
the side, or request tomato salsa instead. "For a taco salad, request it to be
served on a plate rather than the fried taco shell," says Jimenez. For tacos,
enchiladas and quesadillas, always choose soft tortillas to save calories; and
choose corn tortillas instead of flour for more nutrients and antioxidants.
At home, make tortillas with canola oil instead of lard. Mash boiled beans
and add low-fat milk or vegetable broth to give them the texture of refried
beans. Try non-fat condensed milk or fat-free half-and-half instead of cream in
coffee and puddings.
Twist and Spice
When it comes to Mexican
eats, adding flavor without fat, calories and sodium is as simple as a twist of
lime, a dash of cilantro and a sprinkle of chilies.
Look for limón, a
relative of key lime for a traditional take. A healthy citrus-inspired dish is
ceviche, which is fish marinated in lemon or lime juice.
chop the leaves and use fresh, or use the dried seeds whole (coriander) or
Chilies are also used dried or fresh and come in many
varieties, such as jalapeno, poblano, chipotle, serrano and habanero — just to
name a few. As a general rule, the larger the chili, the milder it is. Add to
just about anything — soups, meats, salsas — for a punch of flavor and vitamins
A and C.
Drink in Moderation
You can enjoy a celebratory
beverage. "Definitively go for light beer instead of high calorie margarita and
cocktails," says Jimenez. If you do want to splurge on a 'rita, order it on the
rocks—it has fewer calories than frozen. And skip salt or sugar around the rim
of the glass.
Reviewed April 2014