- 1 Eat healthy Mexican… it’s not as exhausting as you assume.
- 1.1 Eat Healthy Mexican Rule #1: Watch the tortilla chips.
- 1.2 Eat Healthy Mexican Rule #2: Watch the refried beans.
- 1.3 Eat Healthy Mexican Rule #Three: Watch the flour tortillas.
- 1.4 Eat Healthy Mexican Rule #Four: Watch the rice.
- 1.5 Eat Healthy Mexican Rule #5: Be careful for the mixture platters.
- 1.6 Eat Healthy Mexican Rule #6: Be careful for cheese overload.
- 1.7 Eat Healthy Mexican Rule #7: Be careful for the bitter cream consumption.
- 1.8 Eat Healthy Mexican Rule #eight: Watch the sauce.
- 1.9 Eat Healthy Mexican Rule #9: Hit the sauce, scorching sauce that’s.
- 1.10 Eat Healthy Mexican Rule #10: Be careful for the meat’s preparation technique.
- 1.11 Eat Healthy Mexican Rule #11: Study to belief the menu.
- 1.12 Eat Healthy Mexican Rule #12: Study which eating places serve the upper high quality elements.
- 1.13 Eat Healthy Mexican Rule #13: Restrict the alcohol.
- 1.14 Eat Healthy Mexican Rule #14: Make two meals out of it.
- 1.15 14 Guidelines for Eating Healthy Mexican:
- 2 Eating Healthy Mexican in Actual Life
- 3 Eat Healthy Mexican: Wrap Up
Eat healthy Mexican… it’s not as exhausting as you assume.
If I used to be solely allowed one ethnicity of meals for the remainder of my life, no query it might be Mexican. It’s daring, spicy, flavorful, and simply downright scrumptious. I might eat it day by day.
Typically, in reality, I would like Mexican so badly that it doesn’t even really feel like I’m selecting it, however fairly it’s selecting me. Mexican is my meals soul mate.
Apparently I’m not alone. I’ve learn that salsa is considered one of America’s best-selling condiments. I’ve additionally learn that People purchase extra Mexican meals from the grocery than hamburgers.
The issue is, People aren’t precisely the poster baby for good well being. Why? Not as a result of there aren’t healthy choices on the market, however as a result of People don’t train self-control and eat healthy, particularly when eating out.
Subsequently, I owe it to Mexican meals to return to its protection and provides it the eye it deserves. So right here you will have, THE DEFINITIVE MANIFESTO on eating healthy at a Mexican restaurant! I would like you to see that it’s attainable to get match whereas nonetheless eating out at your restaurante mexicano native. With out additional ado, listed here are 14 guidelines on find out how to eat healthy Mexican.
Eat Healthy Mexican Rule #1: Watch the tortilla chips.
A serving of corn chips can vary from seven to 15 chips. The energy per serving can vary 200 to over 500 energy. Carbohydrates can begin at 15 grams per serving. Fats grams can vary from six on up. Don’t get me began on flour tortilla chips.
Now this wouldn’t be so dangerous for those who actually caught to the serving measurement. However that may be exhausting proper? Let’s be trustworthy, when was the final time the server didn’t refill the basket a time or ten. Additionally, as a result of we over-eat these early on within the meal, it’s straightforward to eat an excessive amount of as soon as the precise meal comes.
Eat Healthy Mexican Tip: Take away three or 4 massive chips from the basket and scoot the basket down the desk away from you. Then break every chip into two or three items. Load up each bit with as a lot salsa as it could maintain as salsa is extra or much less a freebie. This can permit you some indulgence with out killing your entire meal out.
Eat Healthy Mexican Rule #2: Watch the refried beans.
Refried beans are sometimes made with lard. So what you see in your plate is a mixture of unhealthy fats, carbs (though they’re at least the complicated sort), some protein and a bit fiber. Not a complete catastrophe however not best.
Eat Healthy Mexican Tip: Ask if they’ve black beans as an alternative. These won’t have the added fats from the lard, they’ll possible have extra fiber, they usually’re extra flavorful.
Eat Healthy Mexican Rule #Three: Watch the flour tortillas.
As with refried beans, typically occasions flour tortillas are made with lard, including pointless and unhealthy sorts of fats. Deep fry one and it’s like double dipping within the fats vat.
Eat Healthy Mexican Tip: Ask for tender corn tortillas as an alternative of the crispy fried corn taco shells. These are often created from corn meal, water, and salt, leading to zero fats. I wasn’t all the time a fan of sentimental corn tortillas however now I choose them. They’ve a fragile texture and the corns provides good candy overtone to the meal. So give them a attempt for some time.
Eat Healthy Mexican Rule #Four: Watch the rice.
Mexican rice is often white rice with salsa or oil and cilantro. It’s not the additional elements I’ve a problem with, it’s the rice itself. White rice is stripped of all the things useful, ensuing with a carb-loaded excessive glycemic reacting product. If it have been made with wild, long-grain rice, it might be a special story.
Eat Healthy Mexican Tip: See if the restaurant will allow you to sub out your rice (or rice and beans if black beans aren’t an choice) for a aspect salad, and use salsa as your dressing.
Eat Healthy Mexican Rule #5: Be careful for the mixture platters.
These platters are often some mixture of the above elements, and most of the time, the bottom beef is the first filling, a lower than optimum choice.
Eat Healthy Mexican Tip: Don’t order a meal that begins with a quantity. Look over their home specials, their salads, and their a la carte choices. Get out of the rut and take some possibilities. I can’t keep in mind the final time I ordered a mixture platter and I don’t miss them.
Eat Healthy Mexican Rule #6: Be careful for cheese overload.
Let’s face it, it’s onerous to not need some cheese on our Mexican meals. If we strip away every part we like from our restaurant outing, we might not take pleasure in it any extra. So personally, I’m okay with some cheese. The issue you typically run into is the sheer quantity of cheese they placed on the meals. I’ve seen tacos that have been two elements cheese to at least one half meat.
Eat Healthy Mexican Tip: If the meal usually comes with queso, ask for shredded cheese as an alternative as you’ll eat far much less. If you wish to be additional diligent, ask for the shredded cheese on the aspect so you’ll be able to higher management the amount going in your meals.
Eat Healthy Mexican Rule #7: Be careful for the bitter cream consumption.
Since we’re on the subject of dairy, let’s speak about bitter cream. Personally, I prefer it. It definitely helps cool the hearth from the beneficiant dousing of scorching sauce I add to my meals.
Not all bitter cream is made equal. Final I checked, Qdoba watered down their bitter cream and makes use of a decrease fats model anyway, leading to a a lot much less fattening product. Even nonetheless, bitter cream is just not a healthy fats. Moreover, each time I’ve requested for a aspect of bitter cream at an area joint, it is available in a bowl large enough to bob for apples.
Eat Healthy Mexican Tip: In contrast to bitter cream, avocados include a really coronary heart healthy fats. They usually can also tame the warmth. So be happy to assist your self to a serving of avocado or guacamole as an alternative. Or should you’re watching the fats, ask for pico de gallo as an alternative of bitter cream. Gained’t assist cool the spiciness nevertheless it’s full of taste, vitamins, and you may eat as a lot of it as you need.
Eat Healthy Mexican Rule #eight: Watch the sauce.
That is sort of a rehash of #6 and #7, however dairy based mostly sauces (queso, bitter cream, and so forth) are fattening and the vegetable based mostly ones (ranchero, verde, enchilada) aren’t.
Eat Healthy Mexican Tip: In the event you should have some dairy based mostly sauce, attempt going half and half. Half queso (or bitter cream) and half enchilada (or different veggie based mostly sauce). My guess is it can fulfill your want with out including pointless energy.
Eat Healthy Mexican Rule #9: Hit the sauce, scorching sauce that’s.
There are quite a few research and articles on the market displaying that spicy meals helps burn extra energy. The chemical that makes spicy meals spicy known as capsaicin. Capsaicin has been proven to suppress urge for food in addition to barely improve metabolism. In fact, spicy alone gained’t allow you to shed weight. However when eaten frequently and together with different healthy meals, you possibly can get an additional increase.
Eat Healthy Mexican Tip: The warmth from peppers comes from the veins, not the seeds as most individuals assume. So you’ll be able to minimize across the veins to keep away from an excessive amount of additional warmth. In the event you grill a jalapeno, that may diminish a number of the warmth as properly. Recent jalapeños are almost all the time hotter than the pickled ones. Additionally, simply because it’s a pepper doesn’t imply it’s blazing scorching. A pablano pepper is a light warmth with a very good taste. So mess around with it and reside a bit of. If nothing else, you’ll get a bit of endorphin excessive from the recent stuff!
Eat Healthy Mexican Rule #10: Be careful for the meat’s preparation technique.
If the meat is cooked in its personal juices (floor beef), not good. If the meat is frivolously fried (carnitas), actually not good. If the meat is deep fried (chimichanga or fried fish for fish tacos), actually, actually not good.
Eat Healthy Mexican Tip: Look for grilled gadgets and also you’ll save your self a variety of fats and pointless energy. Fajitas fall into this class. Fajita meats and veggies are usually cooked on a grill first (therefore the grill marks) earlier than they’re transferred to the raging scorching, cast-iron fajita plate. So a majority of the fats within the meat has been cooked over the grill, and what’s left on the fajita plate is a small a part of juices from the meat and a big a part of juices (aka water) from the veggies.
A very good Mexican restaurant (often ran by Latinos and frequented by Latinos) is aware of authenticity and what works properly collectively (and aren’t as involved about catering to the whims of People’ style buds). So belief the menu. For example, if the merchandise doesn’t include cheese, don’t order it additional.
Earlier than I had mastered this follow, I ordered Tacos De Carne Asada (steak, delicate corn tortillas, pico de gallo, lime, and tomatillo salsa). However in my ignorance (or obedience to the ghost of palates previous), I requested for flour tortillas as an alternative or corn, and a aspect of shredded cheese. Boy was that a mistake. It served solely to dilute the flavour, wreck the consistency, and add fats and energy.
Eat Healthy Mexican Tip: Belief the Latinos and the flavour of their element mixtures. They know of which they converse. So belief them. TRUST THEM!
Eat Healthy Mexican Rule #12: Study which eating places serve the upper high quality elements.
There’s a massive push for extra eating places to purchase their elements from native sources. If you will discover ones that do, you’ll probably be getting extra natural produce, dairy, and meats in your meals. Even when they’re not shopping for native, some simply serve higher stuff. For example, my favourite native Mexican restaurant occurs to make use of larger high quality produce and extra beneficiant quantities of it. In order you’ll see under, all Mexican eating places usually are not created equally.
Eat Healthy Mexican Tip: Make a vow to solely attempt Mexican eating places you’ve not eaten at earlier than till you discover those utilizing the higher elements.
Eat Healthy Mexican Rule #13: Restrict the alcohol.
Now I understand for a few of you, spicy meals is simply an excuse to have a beer. However alcohol, like Mexican rice (and different easy carbs like sugar), is a excessive glycemic index product, inflicting your blood insulin to rise and inspiring your physique to retailer its fats. However to haven’t any beer or margarita over Mexican could also be a nonstarter for you.
Eat Healthy Mexican Tip: Restrict your self to at least one small measurement serving. Begin with an enormous ‘ol glass of water and wait to order your drink together with your meal. Sip it. Savor it. Sluggish it down.
Eat Healthy Mexican Rule #14: Make two meals out of it.
Keep in mind when Mother stated you needed to clear your plate earlier than you bought any dessert? On this occasion, I disagree. In reality, I’d say plan for left overs. Cease eating earlier than you’re full. Keep in mind, some leftovers style higher the subsequent day after marinating all night time of their flavor-filled saucy goodness.
Eat Healthy Mexican Tip: When your meal comes out, go forward and ask for a to-go field. The server might look at you bizarre however ignore that. Whenever you get the field, go forward and put a fourth to half of your meal within the field and shut it. It’s far much less tempting to overeat when you have already got a to-go field of leftovers. Plus you don’t need to look additional loco eating out of a plastic container in the midst of the restaurant.
So there you’ve got them, fourteen guidelines that will help you eat healthy Mexican meals. I attempted to think about some intelligent option to keep in mind these guidelines with an acronym or acrostic like AIM to HALT however I acquired nothing, so that you’re by yourself.
For those who’re discouraged, don’t be. Simply stick with me on this. Let’s recap the principles yet one more time.
14 Guidelines for Eating Healthy Mexican:
#1. Watch the corn tortilla chip consumption.
#2. Watch the refried beans consumption.
#Three. Watch the flour tortilla consumption.
#Four. Watch the rice consumption.
#5. Keep away from the mixture platters.
#6. Be careful for cheese overload.
#7. Be careful for the bitter cream consumption.
#eight. Watch the sauce.
#9. Improve the Spiciness.
#10. Be careful for the meat preparation technique.
#11. Study to belief the menu.
#12. Study which eating places serve the upper high quality components.
#13. Restrict the alcohol.
#14. Make two meals out of it.
Eating Healthy Mexican in Actual Life
Now I need to present you ways this just lately performed out for me at my favourite native Mexican restaurant, El Caporal.
I began by wanting over the menu earlier than even having a single chip, and I didn’t even hassle with the again web page, the place the mixture platters are listed, as that’s Rule #5 – Keep away from Mixture Platters. Wanting over the home specials, I chosen El Gallinaso:
“A chicken breast marinated with orange liqueur and spices and topped with grilled shrimp covered with cheese and salsa ranchera and served with rice and a tossed salad.”
However once I ordered, I made a pair modifications. First I requested to sub out the rice for fajita greens (grilled onions and bell peppers) as that helps me to protect Rule #Four – Watch Rice Consumption.
Now as a result of I’ve had this dish earlier than, I knew it additionally got here with my selection of tortillas. So naturally I opted for corn over flour, serving to me comply with Rule #Three – Watch the Flour Consumption.
Now you possibly can see from the image of my salad that this can be a greater high quality restaurant (rule #12). We aren’t speaking merely iceberg lettuce and shreds of cabbage. This can be a actual salad. It has healthy serving to of spinach, carrots, tomatoes, bell peppers and a few onions, and the tip from rule #Four, I used salsa as my dressing. So the one factor “bad” concerning the salad was the cheese, and I didn’t even eat all the cheese.
Subsequent up you’ll be able to see my entree. The factor was smoking scorching and loopy good. I even added some scorching sauce to up the ante, which satisfies Rule #9 – Improve the Spiciness.
And for those who discover behind my grilled hen (which, by the best way, is Rule #10 – Watch the Meat Preparation Technique), there sit my fajita veggies, completely seasoned and cooked. Off to the best are my corn tortillas, void of any lard. So the one unfavorable once more is the cheese. However once more, I didn’t even eat all of it, making an attempt to abide by Rule #6 – Watch for Cheese Overload.
Okay, the subsequent is an image of what I didn’t eat. I would like you to have a look at the chips. Discover something? That’s proper, they’re virtually all nonetheless there. Why? Trigger I solely ate three of them. And in case you’re questioning, no, that wasn’t my second basket. That was my solely basket.
Discover anything? The bowl of salsa is nearly empty. That is me following Rule #1 – Watch the Chips. And whereas it’s exhausting to inform from the image, per rule #6, I didn’t eat all of the cheese they placed on there.
Now in case you look at this subsequent image, in motion is Rule #14 – Make Two Meals Out of It. So now, I’ve acquired a whole different meal to sit up for! Win win.
Let’s recap: I adopted guidelines 1, Three, Four, 5, 6, 9, 10, 12, 14. The remainder of the principles didn’t actually apply because the meal didn’t include the gadgets and/or I didn’t add them to my meal.
And right here’s the factor, I DID NOT really feel disadvantaged. If something, I felt empowered. If you end up in charge of meals (slightly than the opposite means round), it frees you up. So these “rules” will, over time, provide the management and the liberty it’s worthwhile to really take pleasure in meals.
Right here’s one other meal I had just lately at the identical restaurant: Fajita Salad.
Due to the standard of the restaurant, once more you’ll be able to see the fantastic elements. Additionally, discover no flour tortilla shell? These issues are a catastrophe. As a result of a superb restaurant ought to be comfortable to please, I ordered my peppers and onions grilled relatively than uncooked.
Now this similar salad at a lesser restaurant (that shall go unnamed) is available in a fried flour tortilla bowl, with iceberg lettuce, no cucumbers or tomatoes, coated in queso, bitter cream, and guacamole… hardly what you’d need should you’re making an attempt to eat healthy at a Mexican restaurant. My salad, nevertheless, helped me stick to guidelines #2-7, #10 and #12! And since salads don’t do properly as leftovers, I didn’t thoughts violating rule #14.
Now for the sake of full disclosure, I don’t all the time eat this manner at a Mexican restaurant. I apply the vitamin tithe and have a cheat meal that may break almost each rule listed by ordering what is probably going my favourite meal on earth, The Burrito Ranchero (and sure, it deserved to be capitalized!). It’s a behemoth of taste and spice and I can’t think about a burrito that would style higher than this. Simply look at it!
“The Burrito” (as I’ve turn into accustomed to calling it) is uncommon for me and it’s the right instance of how you can cheat in your food plan. However when it occurs, it tastes SO good partly as a result of I don’t eat it on a regular basis (perhaps Three-Four occasions a yr). That’s the great thing about the vitamin tithe, it affords me to eat meals I nonetheless love, however sparsely.
Eat Healthy Mexican: Wrap Up
So there you’ve gotten them in motion, the perfect tips I may give you for eating healthy at a Mexican restaurant. I hope I didn’t discourage you or dream squash your Mexican meals outings. I don’t imply to provide the impression you could by no means eat Mexican meals once more or that if you do, it gained’t be satisfying. Or maybe worse, it should nonetheless style superb however you’ll really feel responsible eating it. That’s not my objective at all.
In truth, I would like you to have the ability to eat extra Mexican as a result of, properly, Mexican meals makes me so completely happy. Following the vitamin tithe provides you room for full-on splurges. It’s that type of “rule” (like the principles above) that really permits me to take pleasure in meals extra, not much less!
Bear in mind additionally that you would be able to make the above modifications over time, if all at as soon as if that’s an excessive amount of shock for your system. Study what to look for and don’t be afraid to ask the server to make some modifications. They’re there to serve you and must be completely satisfied to assist.
As you possibly can inform, I’ve given this loads of thought (I advised you I beloved Mexican). As you noticed, there are occasions to cheat in your food regimen. Till then, get within the behavior of working towards moderation, particularly by stopping earlier than your full.
Comply with these guidelines and you’ll take your Mexican meals eating to new highs, whereas protecting your weight at new lows. Once more, that is about moderation, not deprivation. Making small modifications can add up. So be affected person.
In the long run, it’s about having fun with your favourite flavors whereas maximizing the well being advantages and minimizing the well being detriments. Being intentional like it will truly free you as much as attempt new issues, broaden your palate, and shrink your waistline.
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