Mexican food is the most popular ethnic cuisine in the U.S. Fortunately, most Mexican cuisine is inherently healthy and nutritious. Let’s dig into the best ways to enjoy healthy, delicious, authentic Mexican food.
History. Mexican food traces back more than 2,000 years, with roots in Mesoamerican cuisine, influenced strongly by the ancient Aztec and Mayan cultures. The main staples were locally grown foods, such as maize (corn), beans, squash, and chiles, which still play essential roles in many of the Mexican dishes we enjoy today. Not only did these foods grow well in the region, they could also be easily prepared and preserved, usually dried, for future use. They are also nutrient-dense. Combining maize and beans, for example, provided complete protein in a region with limited animal sources for meat. Though modern-day Mexican food is somewhat different, its healthy roots of whole plant-based foods, such as the iconic corn tortilla created by the Aztecs, are ever present.
Nutritious Ingredients. Whether cooking up a Mexican meal at home or ordering from a menu, choose dishes filled with nutrient-rich, plant-forward ingredients, such as vegetables, beans, and whole grains. Most Mexican dishes are built upon them, so it’s a great way to start.
➧ Mex Up Your Veggies: Some of the most common vegetables in Mexican dishes are corn, potatoes, tomatoes, peppers, onion, avocado and the zucchini-like calabacita squash. Try some lesser-known favorites, like tomatillo, nopal cactus, jicama, chayote, and poblano chili to really get into the spirit.
➧ Be Big on Beans: Black beans and pinto beans are a plentiful ingredient in many Mexican dishes and sides. Packed with protein, dietary fiber, and many other health-promoting nutrients, beans are a healthy choice. Refried beans can be a nutritious option as long as they are not prepared with lard. Look for or make this dish using heart healthy plant oil, like soybean or canola oil.
➧ Go for Whole Grains: The goodness of whole grains doesn’t have to be left out of Mexican meals. Given the option of corn or flour tortillas, go with corn (which are typically whole grain), or choose whole wheat flour tortillas. Substitute the traditional white rice with brown, if possible, for a fiber boost.
➧ Top with Flavor: traditional toppings of salsa, guacamole, lime juice, marinated vegetables, onions, and hot sauce are healthy ways to kick up flavor.
Try Something New. Mexican food is much more than tacos and burritos. Try some of these nutritious, delicious traditional dishes:
➧ Pozole: This soup dates to before the Spanish invasion of Mexico. It is made with hominy (whole grain corn treated with lye in a process called nixtamalization) along with chicken or pork and red chiles. It is typically topped liberally with vegetables like shredded cabbage, radishes, cilantro, lime, and avocado.
➧ Mole: There are many versions of this thick, complex sauce in different regions of Mexico. All contain dried chiles, along with spices, fruits, nuts, and seasonings like cloves and cinnamon. Many, like the mole pablano popular with chicken in the U.S., contain chocolate or cocoa.
➧ Tamales: These portable treats date back to the Aztec, Mayan, and Incan tribes. Corn meal dough is stuffed with either a sweet or savory filling, wrapped in banana leaves or corn husks, and steamed.
➧ Ceviche and Aquachile: You may have had ceviche (shrimp and other seafood “cooked” by marinating in lime juice). Aquachile is marinated for a shorter period of time and includes chiles and cilantro to make a spicy, bright-green dish.
Plan Ahead. Most restaurant servings are larger than a single portion meal. Either plan to ➧ Enjoy Beans. Protein- and fiber-rich beans are a tasty and healthy way to enhance Mexican meals. Avoid refried beans made with lard. ➧ Go for Whole Grains. Choose corn tortillas over flour (or whole wheat flour tortillas rather than white). Try brown rice in place of white. ➧ Load up on Veggies. Choose veggie-heavy dishes, and top food with traditional offerings like salsa, guacamole, and shredded vegetables. ➧ Try Something New. There are plenty of nutritious, delicious options beyond tacos and burritos.
share half with a dining partner or get a takeout container to save some for later. Take advantage of small plate menu items, or order one or two small appetizers or sides instead of a full entrée. Look at restaurant menus ahead of time to identify healthy items. Most restaurants are willing to cater to your requests.
