Mexican Food—The Healthful Way
You would think that Mexican food is healthful and good for you, because of all of those beans,
vegetables, and rice. Unfortunately things that look healthful often are hiding fat. Many times
Mexican foods are prepared with lard, covered with cheese, and fried in oil. Knowing what to
order is important, so that you can enjoy your favorite Mexican flavors without sabotaging your
best intentions.
Unlike many of the fast-food chains, which provide nutritional information and analyses, it
sometimes is difficult to determine just what is in the Mexican food you order from a local
establishment. The following are helpful hints when ordering, but keep in mind that each
restaurant may prepare the same dishes differently. You may need to ask how dishes are
prepared to ensure you are ordering healthy foods.
These tips may help you make more healthful choices.
Skip the tortilla chips
If they usually are brought to the table, ask your server not to bring them. One ounce (sometimes
as few as four to six chips) has roughly 140 calories, which are nutrient poor and generally
loaded with sodium.
Choose corn tortillas instead of flour tortillas
If you are given an option, choose corn rather than flour tortillas. Flour tortillas often are made
with lard and full of saturated fat.
Order healthy appetizers
Choose grilled shrimp, chicken, or beef as an appetizer.
Make your salad healthier
If you order a taco salad, do not eat the fried shell or bowl the salad is served in, and ask the
kitchen to go light on the cheese and to put the dressing on the side, so you can add it yourself.
Select grilled meats
Choose grilled beef, chicken, pork, and fish, instead of carnitas (fried pork) and chorizo
(sausage), which are less healthful options.
Avoid refried beans
Refried beans often are made with lard and added fats and sodium. As a substitute, choose beans
and rice, borracho beans, or frijoles a la charra.
Try chili con carne
This often is a healthful option with fewer than 300 calories in a cup. If you are looking for
something that seems indulgent, it is an excellent choice that will satisfy you.
Stay away from the sour cream and cheese
Avoid dishes with sour cream and cheese, which are really damaging to healthful eating! Choose
fresh salsa, pico de gallo, cilantro, and jalapeños to boost flavor without adding too much fat.
Use moderation when eating guacamole
If you are concerned about watching your weight, choose salsa instead of guacamole. Even
though guacamole is healthful and full of good fats, the calories can really add up. Save
avocados and guacamole for times when you are eating a lighter-in-calorie meal or snack.
Substitute fajitas for quesadillas
Quesadillas usually are fried and loaded with cheese. Fajitas have similar ingredients, but the
extra vegetables and less cheese make them a more healthful option.
Use Mexican seasonings sparingly
When cooking and preparing Mexican foods at home, do not overdo the Mexican seasonings,
which often are high in sodium. Either use less seasoning or substitute low-sodium options.
Prepare or order healthy Mexican dishes
Fajitas, chili, chicken or beef enchiladas with red sauce or salsa, and grilled fish and meats are
good choices.
References and recommended readings
Nutrition Action Health Newsletter. Mexican food: oilè. Available at:
http://www.cspinet.org/nah/mexican.html. Accessed August 19, 2011.
Perry M. Menu navigator: The best (and worst) choices at Mexican restaurants. Available at:
http://www.cookinglight.com/eating-smart/smart-choices/healthy-options-mexican-foodrestaurants-00412000068821/. Accessed January 27, 2012.
Review Date 1/12
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