Posted on: Wednesday, August 4, 2004

SHAPE UP
Mexican foods can challenge your diet

By Charles Stuart Platkin

There's nothing like a good, hearty meal at a Mexican restaurant. Unfortunately, a tasty Mexican meal can add up to thousands of calories — and the sodium can be off the charts. But where there's a will, there's a way, and with some planning, you can enjoy food from south of the border without jeopardizing your diet.

Salsa vs. guacamole

When the waiter brings over that basket of crispy chips (140 calories for 12 to 15 chips) — just say no. However, if you can't resist the call of the chips, at least watch what you're dipping them in. If it's a choice between salsa and guacamole, salsa, at 26 calories for three ounces, is hands down better. Not only is it much lower in calories, but tomatoes, the main ingredient, are packed with lycopene, a powerful antioxidant. Guacamole does contain heart-friendly monounsaturated fat, as well as other healthy nutrients, but it's still high in calories (110 calories in three ounces).

Enchiladas vs. nachos

Talk about a fat trap! Enchiladas are tortillas softened in oil, stuffed with meat and smothered with cheese, and have more than 840 calories. But nachos — made with fried chips, fatty cheese and high-calorie sour cream — end up being a bit more at 900 calories per serving. You can make the nachos or the enchiladas a bit lighter by ordering them with no sour cream, less cheese and eating them with salsa instead of guacamole.

Chimichangas vs. quesadillas

Not much of a choice here between two fried and greasy dishes. A chimichanga is a deep-fried flour tortilla filled with beans, cheese, onions and chicken or beef — a greasier, crispy cousin of the burrito. Quesadillas consist of two tortillas stuffed with cheese and other fillings. Most are toasted on a dry griddle, but the ones fried in oil are fat bombs. Although serving size varies, typical chimichangas pack about 1,420 calories vs. 1,240 calories for a fried quesadilla.

Again, you can lighten up the quesadilla even more by ordering it with less cheese and sour cream — or without cheese, especially if other vegetable or meat fillings are available. And stick to the ones cooked without oil on a dry griddle.

Burritos vs. fajitas

Fajitas seem like one of the best choices for any Mexican menu, but they are not diet food. The meat and vegetables are cooked with loads of oil, and the toppings can almost double the calorie count. One plus is the tortillas are simply warmed, not fried or cooked in oil. So if you can get the beef, chicken or vegetables char-grilled (it doesn't hurt to ask), use a minimal amount of guacamole and leave out the sour cream, cheese and refried beans, you'll actually have a reasonably healthy dish. Choose chicken over beef to save calories.

Burritos are typically stuffed with beef, sour cream, shredded cheese and guacamole, turning a potentially healthy meal into something else. Try dumping the fatty extras and choosing a black-bean filling.

Taco salad vs. tacquitos

They're both fried, but the biggest problem with taco salad is the shell. Tacquitos are fried corn tortillas filled with meat and/or cheese, as well as guacamole. You'll probably eat way more than one, because they're not very filling. Order the salad instead of those tacquitos, but dump the shell and ask for some of the fattier toppings on the side.

Rice & beans vs. tacos

Even though they're about equal in calories, beans are a rich source of protein, folate and fiber. And rice and beans are very filling, so you typically eat only one portion. But if the beans are refried and smothered in cheese, forget it. Many north-of-the-border tacos, however, have a fried shell and average about 200 calories, so if you eat two or three, that adds up. You'd be best off with soft tortillas filled with lean meat, low- or nonfat sour cream, tomatoes and lettuce or spinach.

Margaritas vs. beer

A 12-ounce bottle of Dos Equis, at about 150 calories, is definitely the best bet. But most people who go to a Mexican restaurant to have a good time are looking for those fancy frozen margaritas, which can pack more than 800 calories in a single glass.

Charles Stuart Platkin is a syndicated health, nutrition and fitness columnist. Write to info@thedietdetective.com.