Dining out while managing a diet can be a challenge, especially at Mexican restaurants where dishes are often prepared with high amounts of oil, cheese, and large portions. Many popular Mexican food options are built on calorie-dense ingredients, making it easy to consume an entire day’s worth of calories in a single sitting. Enjoying the vibrant flavors of Mexican cuisine without compromising your dietary goals is possible with strategic ordering. Focus on intelligent selection and modification to enjoy a flavorful meal while maintaining control over fat and calorie intake.
Navigating the Starches and Appetizers
The journey to a healthier Mexican meal often begins with the complimentary chips and dips, which are a concentrated source of calories right at the start. Tortilla chips are deep-fried, meaning a basket can easily contain several hundred calories from fat before the main course arrives. To minimize this intake, consider asking the server not to bring the chips at all, or request a small portion to share with the table.
Fresh tomato salsa is a low-calorie, vegetable-rich option. A typical serving of chips and queso can contain 300-400 calories due to the high fat content of the cheese sauce. Opting for salsa over creamy dips like queso or bean dip is a simple way to add flavor without a significant caloric increase.
Side dishes of rice and beans can also add hidden calories. Traditional Mexican rice is often made by toasting the grains in oil or lard before simmering, which coats the rice and adds fat. Refried beans are typically mashed and cooked with lard or oil, significantly increasing their fat and calorie content compared to whole beans. The healthier choice is to select black beans, which are usually served whole and contain less added fat, or ask for steamed rice or extra vegetables instead of the traditional rice and refried beans.
Smart Main Course Selections
Selecting the right main dish is the most impactful step in maintaining a healthy meal plan. Prioritize dishes built around lean protein and fresh vegetables, while avoiding items that are fried or smothered in heavy sauces and cheese.
Fajitas are one of the best menu options because the protein is grilled and served with a generous portion of sautéed onions and bell peppers. This preparation method keeps the meat lean and provides substantial volume and fiber from the vegetables. To control carbohydrate intake, skip the flour tortillas entirely and eat the contents as a “fajita bowl,” or limit yourself to one or two small corn tortillas, which contain fewer calories than large flour tortillas.
Tacos also represent a good choice when ordered correctly, offering an excellent way to manage portion size and ingredients. Choosing soft corn tortillas over fried hard shells or large flour tortillas reduces both calories and refined carbohydrates. Look for tacos featuring lean protein sources like grilled chicken, shrimp, or fish. Ask for toppings like cheese, sour cream, and creamy sauces to be placed on the side.
Avoid dishes listed as “smothered,” “deep-fried,” or “in a creamy sauce.” Chimichangas are deep-fried burritos, and enchiladas are often covered in high-fat cheese and sour cream sauces, making them calorie-dense options. A taco salad can be a healthy option, but only if you request that the deep-fried tortilla bowl is omitted and use salsa as a light dressing instead of a cream-based alternative.
Essential Ordering Strategies and Modifications
Taking control of how your meal is prepared is the final defense against hidden calories and fat. This involves a few simple requests applicable across almost any menu item.
Always request that your meat be grilled, baked, or broiled, rather than fried or cooked in heavy oil. This modification is important for proteins like chicken, fish, or steak, ensuring the primary source of calories comes from the protein itself rather than added cooking fats.
Managing dairy and sauces is an effective strategy for reducing saturated fat. Ask for all high-fat toppings, such as cheese, sour cream, guacamole, and any creamy sauces, to be served on the side or omitted. Guacamole is a healthy fat source, but it is calorie-dense, so having it on the side allows you to limit your portion.
Establish portion control immediately by asking the server for a to-go box when your plate arrives. This allows you to mentally divide the meal and pack away a portion for later. Additionally, stick to zero-calorie beverage options like water, unsweetened iced tea, or sparkling water, as high-sugar sodas and large, sweetened mixed drinks like margaritas can add hundreds of unnecessary calories.