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Dear World’s Fittest Man,

I am a Mexican food junkie: nachos, tostadas, guacamole, burritos, you name it, I love it! I was making up a big plate of nachos the other night, though, and really took a look at what I was putting on them--avocado, cheese, refried beans, sour cream--and it dawned on me how much fat and calories all that stuff has. Is there such a thing as healthy Mexican? I want to eat right, but I can't give this stuff up!

Nacho Man

Dear Nacho Man,

I hear you about Mexican food. I used to be a regular at Chi-Chi’s and Taco Bell. And when I was at home I’d rip open a bag of tortilla chips and fill up a big bowl. Then, like you, I’d cover the chips with refried beans, cheese and sour cream. I’d pop it in the microwave for a few minutes and out came a 5000 calorie snack. Then I’d kick back on the sofa and go through my bowl of nachos in no time.

But Mexican food doesn’t have be a nutrition danger zone. Despite what you may have heard about all the fat and calories in Mexican food, you can still enjoy a healthy Mexican meal. Believe or not, Mexican food has all the ingredients for a nutritious meal. If you think about it, the basis of Mexican food is rice, beans and poultry. The problem comes when you add on a lot of the extras like sour cream, chips and cheese. That’s where you’ll load up on fat and calories.

Let’s start with eating Mexican food out. Everyone likes a good burrito or plate of chimichangas, but here are some tips when ordering Mexican food at a restaurant:

• Send back the chips. This is the easiest way to cut out hundreds of calories and tons of fat. The problem is you start eating the chips the minute you sit down at the table and probably don’t even notice until the basket is completely empty. One of those baskets of chips contains around 1000 calories and 55 grams of fat.
• Order baked or grilled food. When you read through the menu these are the two words you should look for. I usually go for anything grilled, because that way I know it’s not going to be very greasy and fatty. The same goes for baked, but I prefer the grilled flavorings and spices. One of my favorite dishes is chicken fajitas, which is grilled chicken with peppers and onions.
• Avoid crispy, refried and cheesy. These words should be immediate red flags to stay away. Crispy and refried usually mean the food is deep fried or cooked in lots of fat. Remember fat is basically concentrated calories. And when the food is deep fried it’s generally filled with saturated fat, the kind that’s bad for your heart and arteries.
• Choose add-ons wisely. The problem with Mexican food isn’t so much the food itself but what’s added on. Many dishes pile on sour cream, cheese and guacamole. A small serving of one of these on your dish is OK, but all three together is way too much.

I like to make Mexican food at home. One of the healthiest ingredients is beans. What I like to do is take the ‘fried’ out of ‘refried beans.’ Simply boil some beans (or use canned ones if you like), mash them up and add some Mexican spices like cilantro or chili powder. Not to mention, beans are great source of fiber and calcium.

As for toppings, I like to use salsa and chilies. The tomatoes in salsa are a great source of antioxidants. What’s more, salsa is virtually fat-free. Chilies have fiber too and are a good source of vitamin C and beta carotene. If you must have cheese or sour cream, choose a low-fat brand. Remember, a tablespoon of cheese or sour cream goes a long way. And choose one, not both.

For some great recipes on cooking healthy Mexican food check out this book at your local bookstore:
Mexican Light: Exciting, Healthy Dishes From The Border And Beyond
by Martha R. Shulman (William Morrow & Co; January 2000)

© Joe Decker 2003

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