Mexican food is an American favorite when it comes to eating out, but finding meals that align with health goals can be a challenge. Restaurant menu items are often laden with unhealthy ingredients, notably saturated fats and excess sodium, which can increase risk of heart disease, stroke, and high blood pressure. That doesn’t mean you have to cut Mexican food out of your diet. Ordering a healthier Mexican meal is very doable!

“Counter- ordered” Mexican restaurants where you customize your order make it especially easy to make healthier choices. Here’s how to satisfy your Mexican food cravings and your health and nutrition needs — deliciously.

Let’s talk tortillas

Corn tortillas are a healthier choice than flour. They are less processed, a good source of fiber, smaller, and lower in saturated fat, sodium and sugar than flour tortillas. Choose soft tortillas over hard, which are deep fried. This includes fried tortilla chips, a common appetizer and side, flautas, chimichangas, and deep-fried tostada shells. Alternatively, skip the tortillas altogether and have a salad or bowl, which are quite popular at counter-ordered restaurants.

Build a base

Burrito, taco, bowl salad — whichever you’re ordering, start with a healthy base. If you’re including rice, choose brown over white for extra fiber and protein. Instead of refried beans, which can be high in saturated fat and sodium, choose black beans or pinto beans. Shredded lettuce and fajita vegetables (onions, peppers, tomatoes) also make a nutritious and flavorful base.

Fill ’er up

To your base, add leaner proteins, like grilled chicken breast, grilled fish or shrimp, sofritas (shredded and spiced tofu), steak, black beans or pinto beans instead of carnitas (simmered pork or beef), fried fish, and chorizo (sausage), which are high in saturated fat and sodium. Always pile on the veggies to kick up nutrient content and satisfy appetite.

Top it off

Toppings are the finishing touches to a delicious meal. The standard may be a thick layer of cheese and clouds of full-fat sour cream, but give a fresh dollop of heart-healthy guacamole a try instead. Creamy and delicious, avocado is rich in nutrients, monounsaturated fats and fiber. If you crave the sour cream and cheese, have less or order it served on the side, so you control the amount you want to eat. Last and arguably best, add big freshness, color and flavor with a variety of salsas, pico de gallo, jalapeno peppers, cilantro, olives and pickled vegetables.

Fit to size

Restaurant portion sizes tend to be larger than single serving sizes. Research has shown that people are more likely to eat more food when served larger portions. If you order that hefty burrito, ask for it cut in half — share the other half or save it for another meal. If you’re looking for a smaller portion, the child’s menu is a clever (and usually cheaper) way to enjoy your favorite Mexican food.

Order up!

The next time you’re craving a Mexican food fix, go for it! You have the know-how and a few strategies to make healthier choices to suit your healthy lifestyle.

(Environmental Nutrition is the award-winning independent newsletter written by nutrition experts dedicated to providing readers up-to-date, accurate information about health and nutrition in clear, concise English. For more information, visit www.environmentalnutrition.com.)

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