Mexico City or the city of Mexico is the most populous city in North America. This time we southern spicy team had made some efforts to know about the Healthy food in Mexico.
The following are some of the Healthy Food in Mexico city which makes you feel full and keep you healthy.
Mexican food recipes
Burrito bowl is the first Healthy food in Mexico. which is lower in calories and easy to prepare.
Steak is lower in calories and fat than chicken – it is not specified if the chicken is breast or not, so the fat could be coming from it being white AND dark meat, or it could be prepared with extra oil and fat.
For the most part, the chicken, steak and barbacoa are very close macro-wise, so choose what you like, but don’t choose chicken thinking it’s “healthier,” lower in fat, or lower in calories.
Brown rice is generally a “healthier” choice if it’s long grain – it should be a tad higher in fiber and protein, slightly lower in carbs, and, one interesting thing about Chipotle specifically, is it’s also lower in sodium, which is very important, and we will touch on more thoroughly in a minute.
Black and pinto beans are not too different and are both healthy choices. They do contain sodium, but choose whichever you prefer, or neither.
If you want both, consider half and half, rather than doubling up. Fajita vegetables we would think should add fiber, but they don’t really add as much as I’d like. They are very low in fat and calories and will add volume and nutrition to the meal.
For toppings, use the tomatillo green-chili salsa. It’s the lowest in sodium, which is really starting to add up for my meal, it’s low in calories, and has zero fat.
I love the fresh tomato salsa, but the sodium is over DOUBLE of the tomatillo green, and the corn salsa is very tasty, but it adds an additional 16 grams of carbs to my meal. Of course, carbs are wonderful fuel, but many people may not need or prefer 80 grams plus of carbs in one meal, so it’s worth considering, of course – depending on the person and YOUR lifestyle.
When it comes to our fattier elements like sour cream, cheese, and guacamole, we’ve got to decide when those calories and fat are worth it.
The guac is definitely the most nutritious choice – and Chipotle’s guac is quite clean, containing only avocados, lime juice, and spices – but still, it’s a lot of fat in one serving, and the servings are quite large.
Healthy Mexican recipes low carb
Healthy food in Mexico- CHIPS & GUAC
Chips and guac are the best thing that they have – thumbs up if you agree – BUT look at the stats!
800 calories, 49 grams of fat 7 of which are saturated, and 81 grams of carbs! JUST in chips and guac, which are your SIDE dish!? Yes, we discussed the cleanliness of the nutritious guacamole, but, you guys, we have to be real with ourselves here about our overall consumption.
Truth be told, we’d be better off adding some of that guac to our meal, and skipping the chips. It’s one of the Healthy Food in Mexico
Total calories for this first meal: 515 Macros: 13 grams of fat, 67 grams of carbs, 32 grams of protein.
Just notice how the stats change if I were to add that 4 ounce serving of guac, even if it is healthy unsaturated fats, OR if we had those chips and guac.
The real thing we need to discuss with this meal: SODIUM.
This meal contains 1250 milligrams of sodium if you DON’T get the chips and guac. The AHA recommends no MORE than 2300 milligrams of sodium a day and an ideal limit of 1500 milligrams for most adults.
So that ONE meal is almost as much the “ideal limit” for your ENTIRE day. Sodium is going to be high almost no matter what when you go out to eat! Chipotle just let us actually see that when we calculate it out, unlike restaurants that don’t offer nutrition.
While it is a high number, it’s important to remember that, if we aren’t eating Chipotle every day and are enjoying it “in moderation,” then our bodies can handle the occasional extra intake of sodium, IF we are healthy otherwise when it comes to our diets, our exercise, and drinking large amounts of water.
If we are eating Chipotle regularly and are not exercising and not watching what we eat and not drinking water, then yes, we want to be more considerate of that sodium. And, of course, if you have any other pre-existing health conditions that require you to monitor your intake.
Another factor to consider: if this burrito bowl can last you two meals instead of one, you’ve cut all of those numbers in half, making it much more nutritionally manageable.
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Healthy food in Mexico-Rice and bean Salad
Rice and Bean Salad is Healthy food in Mexico.
A SALAD! This one will go more quickly now that we’ve gone through the menu once. Obviously, we need lettuce for our salad.
Let’s really change things up here and OMIT the meat completely.
I know to some Chipotle fans this sounds like a sin, but, honestly, a rice and bean salad is a delicious and nutritious way to keep calories down.
while still feeling satisfied. We’ll keep brown rice, as we did previously. Go with black beans this time to switch it up. And, of course, add those fajita veggies for bulk.
Skip the fatty element again, but this one is still a bit low in calories and I might still get hungry, add the guac. But, quick tip! You can ask for a half portion of guac easy peasy! Plus, 4 ounces of guac is quite a large serving anyway.
Chipotle: the VINAIGRETTE! the vinaigrette at Chipotle has pretty horrendous stats because it is a vinaigrette, which means it’s an oil base.
We don’t know what type of oil that means, but regardless, 25 grams of fat and 270 calories for 2 ounces of dressing is a LOT. This is a classic example of where the dressing can nutritionally RUIN a healthy salad choice. Also, not to be forgotten: the fact that the sodium here is higher than almost any other item on the menu!
AND there are a whopping 12 grams of added sugar! 18 grams of carbs in a dressing? I’d rather eat a slice of bread or an apple! That is pretty much a tub of oil mixed with sugar and salt.
Go with any of those salsa options in place of the dressing for the salad.
Total calories: 525 Macros: 18.5 grams of fat, 76 grams of carbohydrates, 15 grams of protein. Macros if you had gotten that salad dressing.
And remember, that’s WITHOUT the meat! And your sodium: 1483 milligrams We’ve still got a good amount of protein, even without the meat. That sodium is a bit high, and if you’re wanting a meal that will fill you up at Chipotle, chances are, the sodium is a sacrifice you have to make.
Just remember to drink lots of water throughout the day and the next day to help flush out your system, and try to find a balance with your other meals on surrounding days.
It could be a good idea to get the salsa on the side and just add a bit as needed.
Time for the final meal example. If you’re more of a hand-held Mexican cuisine person, how about the TACOS.
Healthy Mexican TACOS
Now, you can choose regular tacos, but, if you think the portions at Chipotle are large, you may consider a KIDS meal, which offers 2 tacos instead of 3 and a small side instead. And, fun tip: you don’t have to be a kid to order them!
The differences in tortilla choices are amazing. You would think the crispy would be worse because they’re fried, but the fat in the crispy and flour tortillas are the SAME, and the calories are actually HIGHER in the flour.
The craziest part: that SODIUM! And that is only for 2 taco shells, not 3. When we add the soft corn tortillas to the mix, we hit gold. Same calories as crispy, surprisingly, but only 1 gram of fat instead of 5 for the 2 shells.
They are relatively low-sodium, but still higher in fiber because it’s corn rather than refined flour. For meat, let’s switch it up this time and go with barbacoa.
We already do know the situation with the protein from the first meal. For tacos, we need both rice AND beans, because one grain or starch is often enough to satisfy since we already have those taco shells.
Plus, adding both can overfill these tacos and make them tough to eat anyway. With the black beans, and keep the veggies for bulk, too.
For salsa, it just wouldn’t be a classic taco without the fresh tomato salsa. It is high in sodium, but it’s the lowest in calories and the rest of the ingredients are lower in sodium than my previous meal to try to offer SOME sort of balance.
You win some, you lose some. For a fattier element, let’s go with guac, because this meal is still not too high in calories or fat, and the guac will help satisfy, make the meal more filling, AND give me some of those healthy unsaturated fats.
Plus, the kid’s portion of guac is a much more appropriate size, even for adults! And let’s keep the romaine lettuce again because it’s more like a fresh garnish anyway!
The kid’s meal also has a side option, so why not go with a mandarin orange or Valencia orange, so you have a more fuel-filled choice than the chips? The answer is, of course, the chips taste better, but assume you’re reading this because you want to make a healthier choice.
Total calories: 490 Macros: 15.5 grams of fat, 61 grams of carbs, 21 grams of protein. Sodium: 1075 milligrams So this meal is the lowest in calories that we’ve seen, but remember, calories don’t define how “healthy” something is.
One reason this is perhaps a “better” choice is lower in sodium, but those corn tortillas possibly aren’t providing as much “nutritious” fuel as the salad or bowl. It’s a toss-up, and when you’re eating out, it’s always going to be finding a balance and a bit of a give and take with macronutrients.
Something might have more calories, but it might be lower in sodium or more fuel-filled. You have to decide what’s worth it to you, and the only way you can do that is by educating yourself.
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