Healthy Mexican Food Swaps


Love Mexican food, but need some healthy options?

Healthy Food Swaps

Courtesy of Piedmont Healthcare – Living Better

Cinco de Mayo seems to kick-off the summer eating extravaganza.  It can be easy to allow your regular healthy eating habits to become hijacked by parties, vacations, and/or awesome food festivals.  It seems like food trucks are on every corner when the weather begins to grow warmer and it can be more difficult to make healthy choice.  Check out these wonderful tips from Piedmont Healthcare to swap out unhealthy options with delicious alternatives!

“Mexican food is delicious, but certain deep-fried or cheese-laden dishes are notoriously bad for your health. If you’d like to make healthier choices at a summer fiesta, choose dishes made with fresh vegetables, seafood, fruits and beans.

Lena Beal, M.S., RD, LD, a therapeutic dietitian at Piedmont’s Fuqua Heart Center, recommends the following food swaps:

1. Make fresh salsa or black bean dip instead of guacamole.

Guacamole is rich in healthy fats, but it is much higher in fat and calories than salsa or black bean dip.

2. Choose lean meats and don’t add fat when cooking.

Consider using lean ground beef, lean ground turkey, shredded chicken breast or fish in your recipes. And choose liquid oils when cooking instead of using animal fats like lard and butter.

3. Use fresh beans or choose a fat-free option.

Make re-fried beans from scratch or buy a fat-free canned version. When using canned beans, rinse them before using to remove excess sodium.

4. Use cheese and milk-based products sparingly.

Take it easy on the cheese, or choose non-fat dairy such as non-fat sour cream and non-fat cheese.

5. If drinking alcohol, choose a lighter option.

Instead of margaritas, consider light Mexican beer or a dry wine. And only drink in moderation.”

To read more about helpful and healthy tips, visit:

Peidmont Healthcare – Living Better