It used to be, "avoid Mexican food because it is so full of hydrated fat and calories." Well, for the most part, Americanized Mexican food can be very unhealthy. But when you look at authentic Mexican food you may be able to slash the risk of breast cancer by a third and lose a little weight while you are at it. Here are a few recommendations:
1. Eat more fish: this omega-3-rich staple of coastal Mexico can be tried in seviche, snapper Veracruz, tacos and salads.
2: Go light on meat: only use an ounce or two of lean beef or chicken in your tacos.
3: Add just a bit of cheese: skip Monterey Jack and Cheddar which is practically unknown in Mexico. Try a tablespoon of crumbly, dry Cotija or low-fat feta cheese on beans in burritos.
4: Load up on beans: pinto, black and other legumes are rich in nutrients that help lower cholesterol. Refried beans can be healthy as well if you get the low-fat variety cooked without lard.
5: Pour on the salsa: green or red sauces are made from antioxidant-rich tomatoes, tomatillos, chili peppers, onions, garlic and lime or lemon juice which are low in fat and full of fiber.
6: Pile on the produce: colorful peppers for the fajita platter; lettuce, tomatoes, corn and onions for the tacos; greens and guacamole in the Southwest salad.
7: Wrap it all in corn or whole wheat tortillas: these are higher in fiber, minerals, vitamins than their processed-flour counterparts.
Ummm! I'm hungry already.
"The journey of life is taken one step at a time... none of them should be painful." G.M. Barclay, DPM, AACFAS
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