Americanized versions of Mexican cuisine are often high in fat, calories and salt because they are smothered in cheese or cooked in lard, reports the American Heart Association. However, traditional Mexican food is based on plant foods and lean meats and is usually healthy. Cooking your own Mexican-inspired dishes at home allows you to control ingredients and portion sizes, which results in a meal that is better for your health and contributes to your nutrient intake.
Fat and Calories
Traditional ingredients used in Mexican food include chilies, tomatoes, garlic, onions, rice, beans and meat. These are foods that are generally low in fat and calories, but you must prepare them the right way to keep them this way. Choose lean meats, whole beans and steamed rice over fatty cuts of meat, refried beans and fried rice or vegetables. Prepare sauces that use fresh vegetables and herbs like cilantro for flavor rather than those made from lard, oil and flour. Soft tacos, burritos and fajitas are good choices. Refrain from covering them in sour cream and large amounts of cheese. Instead, use a small amount of low-fat cheese and avocado, which contains heart healthy fats. These tips will keep the fat and calorie content down in your Mexican meal.
Fiber
Since the majority of traditional Mexican cuisine is based on beans and fresh vegetables, you are going to get a good dose of fiber from your meal. The trick is to balance a healthy amount of fiber with a reasonable amount of fat and calories. This means you should use whole beans to prepare your tacos and burritos and serve them as a healthy side dish instead of refried beans. "Health" Magazine recommends using whole-wheat tortillas to prepare Mexican dishes. They are higher in fiber than white tortillas and mix up the flavor of your meal a little bit. Fiber is a nutrient that is essential to healthy digestion and cholesterol and when eaten in adequate amounts, reduces your risk of heart disease.
Vitamins
Choosing a Mexican meal that incorporates plenty of fresh vegetables increases your vitamin A and C intake. Both vitamins are important for healthy immunity, wound healing, teeth and eyesight. Pico de gallo, fresh salsa and guacamole are items that are nutrient dense, but low in fat and calories. Fajitas made with grilled chicken, steak or shrimp combined with grilled bell peppers and onions are a dish recommended by "Health" Magazine as being a nutritious Mexican meal and contributes a good amount to your vitamin intake for the day.
Tips for Dining in a Mexican Restaurant
Mexican restaurants often serve menu items that are diet downfalls because they are heavy on salt, fat and calories, but light on nutrients. However, you can make healthy selections by reading the menu and looking at the nutritional information, if it is available. The American Heart Association recommends skipping the chip basket, choosing tomato based sauces over cheesy or creamy ones and avoiding salads served in a fried shell.
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