Making Traditional Mexican Dishes Healthier
If you love traditional Mexican food but want to eat healthier, there are some easy ways to do that! You can swap out certain ingredients, change how you cook, and be careful with portions. Traditional Mexican dishes are tasty and full of flavor, but they can also be high in calories and unhealthy fats. Here are some simple tips to make your favorite meals better for you.
Proteins: Choose lean meats like chicken, turkey, or fish instead of fatty meat like beef or pork. For example, a piece of grilled chicken has about 140 calories and 3 grams of fat, while the same size serving of beef could have around 220 calories and 13 grams of fat.
Dairy: If a recipe needs cheese or sour cream, try using low-fat versions or plant-based options. For instance, low-fat Greek yogurt can replace sour cream, with about 100 calories and no saturated fat, compared to the 150 calories and 5 grams of fat in regular sour cream.
Fats: Cut down on using lard or butter. Instead, pick healthier fats like olive oil or avocado oil. A tablespoon of olive oil has about 120 calories and 14 grams of healthy fats, while a tablespoon of lard has about 115 calories but 39 grams of fat.
Grilling or Baking Instead of Frying: Frying can add extra fat. Try grilling or baking instead! For example, fried churros have about 300 calories, but baking them can cut the calories by 50%-60%.
Steaming: Steam vegetables and proteins to keep more nutrients and avoid extra fats. Steamed veggies can keep up to 90% of their vitamins, while boiled veggies might lose 30% or more of their nutrients.
Add More Veggies: Include more vegetables in your dishes. For example, you can upgrade a taco with sautéed bell peppers, spinach, or zucchini. This adds fiber, vitamins, and minerals. Aim for 25-30 grams of fiber daily to help with digestion and managing weight.
Choose Whole Grains: Use whole grain tortillas and rice. Whole wheat tortillas have 3 grams of fiber per serving, while regular white tortillas have only 1 gram. Whole grains can also help lower the risk of heart disease.
Eating smaller portions is a great way to enjoy your favorite meals with fewer calories. Studies show that smaller servings can lead to a 20%-30% drop in calorie intake during meals.
Instead of adding salt, use fresh herbs and spices for more flavor. Ingredients like cilantro, lime, garlic, and cumin make meals taste better and are good for your health too. For example, garlic is known to help with heart health and may lower blood pressure.
By making a few thoughtful changes to traditional Mexican recipes, you can enjoy delicious meals while also taking care of your health. These swaps not only make meals more nutritious but also let you enjoy the wonderful flavors of Mexican food without giving up your health goals.
Making Traditional Mexican Dishes Healthier
If you love traditional Mexican food but want to eat healthier, there are some easy ways to do that! You can swap out certain ingredients, change how you cook, and be careful with portions. Traditional Mexican dishes are tasty and full of flavor, but they can also be high in calories and unhealthy fats. Here are some simple tips to make your favorite meals better for you.
Proteins: Choose lean meats like chicken, turkey, or fish instead of fatty meat like beef or pork. For example, a piece of grilled chicken has about 140 calories and 3 grams of fat, while the same size serving of beef could have around 220 calories and 13 grams of fat.
Dairy: If a recipe needs cheese or sour cream, try using low-fat versions or plant-based options. For instance, low-fat Greek yogurt can replace sour cream, with about 100 calories and no saturated fat, compared to the 150 calories and 5 grams of fat in regular sour cream.
Fats: Cut down on using lard or butter. Instead, pick healthier fats like olive oil or avocado oil. A tablespoon of olive oil has about 120 calories and 14 grams of healthy fats, while a tablespoon of lard has about 115 calories but 39 grams of fat.
Grilling or Baking Instead of Frying: Frying can add extra fat. Try grilling or baking instead! For example, fried churros have about 300 calories, but baking them can cut the calories by 50%-60%.
Steaming: Steam vegetables and proteins to keep more nutrients and avoid extra fats. Steamed veggies can keep up to 90% of their vitamins, while boiled veggies might lose 30% or more of their nutrients.
Add More Veggies: Include more vegetables in your dishes. For example, you can upgrade a taco with sautéed bell peppers, spinach, or zucchini. This adds fiber, vitamins, and minerals. Aim for 25-30 grams of fiber daily to help with digestion and managing weight.
Choose Whole Grains: Use whole grain tortillas and rice. Whole wheat tortillas have 3 grams of fiber per serving, while regular white tortillas have only 1 gram. Whole grains can also help lower the risk of heart disease.
Eating smaller portions is a great way to enjoy your favorite meals with fewer calories. Studies show that smaller servings can lead to a 20%-30% drop in calorie intake during meals.
Instead of adding salt, use fresh herbs and spices for more flavor. Ingredients like cilantro, lime, garlic, and cumin make meals taste better and are good for your health too. For example, garlic is known to help with heart health and may lower blood pressure.
By making a few thoughtful changes to traditional Mexican recipes, you can enjoy delicious meals while also taking care of your health. These swaps not only make meals more nutritious but also let you enjoy the wonderful flavors of Mexican food without giving up your health goals.