Healthy Mexican Food Choices for Eating Out

Seafood enchiladas in corn tortillas and Spanish rice make for a healthy Mexican meal, although the cheese sauce adds fat and calories.


The basket of chips with salsa that appears on your table as you sit down at a Mexican restaurant is just the first unhealthy choice you have when it comes to choosing what to eat at this ethnic eatery. Navigating the menu around yummy deep-fried rellenos and palate-pleasing but high-calorie combination plates can be tough, but if you look close enough, you'll find plenty of healthy options that are low in fat and also supply key nutrients.

Beans and Rice

Beans and rice are nutritious sources of fiber, which promotes normal digestion, and iron, which supports healthy red blood cells. Choose whole beans instead of refried beans because they are significantly lower in fat and calories than the fried versions, which often contain lard. Order Spanish rice as another nutrient-dense option. The rice is made with tomatoes and peppers, which add vitamin C to your meal.


Fajitas are a combination of grilled meat and fresh vegetables, such as peppers and onions. Grilled chicken, beef or shrimp fajitas supply a good dose of protein for energy, as well as iron and zinc, two nutrients that support a strong immune system. The vegetables supply fiber, potassium for heart health, vitamin A for good eyesight and vitamin C for healthy skin and teeth. A small amount of cheese adds bone-building calcium. Order your fajitas without sour cream and creamy cheese sauces, which contain unhealthy amounts of fat and sodium. Opt for corn tortillas instead of flour tortillas because they are usually lower in fat and sodium and supply a good amount of fiber as well.

Vegetable Dishes

Order your dinner with a side of tomato salsa, which supplies vitamin C and potassium and is low in fat and calories. Guacamole contains a large amount of fat, but most of it is heart-healthy unsaturated fat. Have a small side for a significant amount of fiber as well. Calabacitas, which is offered on many Mexican food menus in the side dish section, is a combination of sauteed zucchini, corn and onions, which is a nutrient-dense addition to your meal. A taco salad without the fried shell and sour cream is another nutritious meal that supplies fiber, vitamin A and potassium.

Additional Foods

Grilled fish or shrimp with pico de gallo, which is a combination of tomatoes, onions and jalapenos, is a low-fat meal choice. Grilled chicken soft tacos are another low-fat item that supplies protein. Order the tacos with lettuce and tomatoes to boost the nutritional value even more. A bean burrito made with whole beans or a white-meat chicken enchilada are among your best choices as well. Green and red chilies, which smothers burritos and enchiladas at many Mexican restaurants, is one way to boost the flavor of your meal without adding huge amounts of calories or fat.

About the Author


Photo Credits

  • Jupiterimages/Comstock/Getty Images
Suggest a Correction