Still, it’s easy to enjoy more “chips and guac” than you had planned (considering they taste so good!). “It is also nice to try this at different restaurants, since typically try to put a spin on it by adding different ingredients, such as fruits, seeds, herbs, or spices,” Rodriguez adds. According to the University of Pittsburgh Medical Center, the avocados in guacamole provide, among other nutrients, monounsaturated fat, which may improve brain function, lower your cholesterol levels, and reduce your odds of heart disease and stroke. “I love avocado, and it is a great way to start my meal off with some healthy fats, vitamins, and fiber,” says Rodriguez. If you love guacamole (and really, who doesn’t?), then consider making it your appetizer. Vitamin C acts as an antioxidant in the body, helping fend off free radicals and create collagen, a type of protein necessary for wound-healing, the National Institutes of Health (NIH) notes. Plus, it’s an easy way to incorporate vegetables like tomatoes and onions to your meal and score valuable vitamin C (1 cup of pico de gallo salsa, for example, contains 26 milligrams of vitamin C, per the USDA, making it an excellent source). “It’s one of the most versatile toppings that you can eat with chips or add to meats and sides,” Ramirez adds. Is there anything more crucial at a Mexican restaurant than starting your meal off with some salsa? “Salsas include so many nutritionally dense ingredients that blend together to make a variety of beautiful flavors,” says Ramirez. Seafood is also a great way to score beneficial omega-3 fatty acids, good-for-you fats that may support your heart, the Cleveland Clinic notes. The dish delivers bright flavors and is a relatively low-cal, low-fat source of protein, with 20 grams (g) per three-ounce (oz) serving, according to USDA data. “If I can eat something I love and get healthy fats, vitamins, and minerals, it’s a win.” Her favorite entrée is aguachile, a shrimp dish that’s similar to ceviche, made with lime juice, avocado, cucumbers, and onion. “One of my favorite main dishes to eat at Mexican restaurants is Mexican seafood, also known as mariscos,” says Briauna Ramirez, RDN, a Phoenix-based registered dietitian-nutritionist and a cofounder of Viva La Comida. People tend to think of beef, pork, and chicken when it comes to Mexican food, but seafood has a major place in Latin cuisine as well. The Mayo Clinic also notes that they have antioxidants (that help protect your cells from harmful free radicals in your body, according to Harvard T.H. Nopales are high in fiber and contain calcium, vitamin C, and potassium, per data from the U.S. “They can be an excellent option to fill up on veggies, not to mention they are nutrient-dense,” says Chaparro. Nopales can be served raw in salads, but are more commonly grilled or boiled and added to eggs or tacos, or even used to flavor smoothies or sauces, according to Chaparro. Surprise, the pads of the opuntia or prickly pear cactus (the one with round, flat, prickly leaves) are not only edible, they’re delicious, and healthy to boot! The cactus fruit, known simply as prickly pear, can also be eaten, but the pads, called nopales, are a popular ingredient in Mexican cuisine. Here, discover what she and other registered dietitians order at Mexican restaurants, and what advice they have for balanced, tasty meals. “My goal as a pediatric Latina dietitian is to teach families to enjoy their favorite cultural foods without guilt and help parents raise healthy eaters who have healthy relationships with all types of food,” says Chaparro. The next time you crave Mexican food, think of it as an opportunity to order something your taste buds will love. In fact, past research that looked at 500 post-menopausal women of Mexican descent found that those who ate more traditional Mexican foods, such as corn tortillas, beans, and even Mexican cheese, while limiting added sugars and fats and refined grains, experienced improvements in obesity-related inflammation and insulin resistance. “I wish people knew the vastness of Mexican food, which includes many different types of grains, fruits, veggies, and sauces.” Chaparro grew up in Juarez, Chihuahua, and El Paso, Texas, and now lives in Miami. “There’s the misconception that Mexican food is unhealthy or that eating tortillas and rice is ‘bad.’ Nothing could be farther from the truth,” says Marina Chaparro, RDN, an author and the founder of Nutrichicos. In spite of its popularity, however, Mexican food still has a bad rap as far as health goes, possibly because roughly one-quarter of all Mexican restaurants in the United States are considered fast food. To the surprise of no one who has observed the rise of Cinco de Mayo celebrations and the proliferation of taco trucks, Mexican food remains the most popular ethnic cuisine in the United States, according to an industry report.
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