Skip extra fat and sodium for a healthier fiesta

So often, Mexican meals come laden with added sodium and saturated fat. Learn how to bypass the fried tortillas, sour cream and cheese and still enjoy the robust flavors of Mexican fare. When you make a few heart-smart choices, Mexican food can be tasty, fresh and healthy.

Dietitian Kate Patton, MEd, RD, CSSD, LD, offers heart-smart tips for restaurant dining and at-home cooking.

Order up: heart healthy swaps

A few tips for savvy restaurant ordering:

1. Pick corn tortillas over flour tortillas. Corn tortillas are more natural and less processed, making them a good source of fiber and magnesium (great for maintaining healthy muscles), not to mention they are significantly lower in calories, saturated fat, sodium and sugar compared to flour tortillas.
2. Ask your server not to bring fried tortilla chips to the table. Instead, order some grilled shrimp or veggies for appetizer. The extra protein and fiber will help you feel full.
3. Pass on carnitas (braised or simmeredbeef or pork) and chorizo (sausage). Instead, opt for a leaner grilled chicken breast, grilled fish, or black or pinto beans.
4. Sub out full-fat sour cream and cheese. Try adding salsa, pico de gallo, cilantro, black olives or jalapeno peppers for a burst of fresh flavor. If you do order sour cream, be sure to request a low-fat option and serve on the side for portion control, or, better yet, guacamole for a boost of heart healthy monounsaturated fat. At home, switch plain Greek yogurt in place of sour cream for an add-on that’s lower in fat and packed with protein.
5. Choose fajitas over quesadillas. Instead of ordering quesadillas, tortillas filled with meat and lots of cheese, opt for chicken fajitas, marinated grilled chicken with onions, green peppers, lettuce and diced tomatoes wrapped in a soft corn tortilla.
6. Think salad. Choose a taco or fajita salad over tacos, and do not eat the fried shell that comes with it.
7. Choose sauces wisely. Choose sauces that are tomato-based over creamy or cheese-based sauces like queso.
8. Side-step extra saturated fat and sodium. Pass on flautas, chimichangas and burritos. Instead, order chicken or beef enchiladas with salsa or red sauce.
9. Go for unfried beans. Instead of refried beans, order a steaming bowl of frijoles a la charra (pinto beans in a savory broth), black beans or Spanish rice. Bonus: Made with tomatoes and peppers, a side of Spanish rice adds immune-sustaining vitamin C.