"Real Mexican food is prepared with fresh vegetables, beans jam-packed with fiber and protein"

Coastlines
March, 2007

By: Michael Bihari, M.D., owner of From Dr. Mike's Kitchen and Dr. Mike Writes.

Mexican food is one of the favorite restaurant meals for many Americans. In a lot of communities it has surpassed both Chinese and Italian food in popularity. But is it healthy for you? It certainly can be, if you make the right menu choices. However, according to studies by the Center for Science in the Public Interest and Consumer Reports, many dishes commonly served in Mexican eateries, especially in large chains and Tex-Mex style fast food restaurants, are high in calories and overloaded with sodium, fat and cholesterol.

Don't blame the Mexicans, their cuisine is generally healthy. Many “traditional” Mexican foods were developed in the U.S. and don't exist south-of the-border. Real Mexican food is prepared with fresh vegetables, beans jam-packed with fiber and protein, and the pungent flavors of spices and herbs such as chilies, garlic, cloves, cinnamon, cumin, and cilantro. In fact, it's one of the most colorful, varied, and well-rounded cuisines in the world.

Here are some suggestions for ordering from a menu in a Mexican restaurant:

•  Take it easy with the basket of chips (they're full of fat) that are usually served with some salsa. Ask for the basket to be removed from the table, or count out 8-10 chips and send the rest back.

•  Ask for cheese and sour cream on the side and use it in moderation or skip it altogether. You'll eliminate a lot of calories and saturated fat from the dish.

•  Ask for extra salsa to flavor your dish. It's low in calories and fat, and when made with fresh ingredients it's very healthy. And hopefully, it won't have too much salt. Avoid dishes that are fried, contain ground meat, or are baked with a layer of cheese. These include nachos, enchiladas, flautas, and chimichangas.

•  Healthier menu options include vegetable, fish, or chicken fajitas and tacos made with soft corn tortillas.

•  Check out menu specials and stick with fish and chicken dishes that are baked or grilled—remember to ask for any sauce on the side. Instead of rice and refried beans, ask for a salad or vegetables.Most Mexican restaurants will have cooked vegetables available since they use them in burritos and tacos.

•  Portions are often very large. You can easily share a dish or take some home for another meal.

Let the restaurant know if you have any specific dietary needs so they can accommodate you if possible. Ask that dishes be prepared with less oil and no additional salt.

Some thoughts about Guacamole and Burritos

Guacamole, made with avocados, tomatoes, onions, chilies, and lime juice, is one of the most popular items in Mexican restaurants. Although it's high in fat content, you don't need to be afraid of guacamole. The dish is a good source of fiber, vitamin K, and potassium as well as oleic acid, a monounsaturated fat that may help to lower cholesterol. However, don't overdo it; guacamole does have a lot of calories.

Burritos are also popular items on Mexican menus and many urban areas have restaurants, or taquerias devoted to build-your own burritos. A healthy way to build a burrito is to start with the flour tortilla and layer on rice, pinto beans, marinated vegetables or chicken, and lettuce and tomato. Skip the sour cream and cheese. The health benefits include lots of fiber and protein. However, a typical burrito weighs over a pound and even with healthy ingredients can have upwards of 1000 calories and a huge amount of salt. So cut it in half, order a salad, and share.

AY! CARAMBA CAFÉ

Ay! Caramba Café, located in the marketplace at the Falmouth Mall and at 703 Main Street in Harwich, is a popular lunch and dinner spot featuring authentic Mexican fare. The list of menu options includes traditional Mexican dishes – burritos, tacos, quesadillas, and enchiladas – as well as some classic examples of Mexican cuisine, such as shrimp in a spicy chipotle sauce, chile relleno (a roasted stuffed poblano chile), and chicken mole (shredded chicken in a chocolate chile peanut sauce).

If you are trying to eat healthy or have a health problem that requires a special diet, such as obesity or diabetes, you can find several options on the restaurant's menu. I often eat at Ay! Caramba and as a person with type 2 diabetes, I have no problem maintaining my diet.

You can find food that won't clog your arteries, and several dishes – loaded with fiber and “good” fat – may actually help lower cholesterol levels.

At a recent lunch, for example, I had the Yucatan Style Tuna, chunks of tuna marinated in a tangy sauce and grilled, and served with a pineapple salsa, pinto beans and slices of grilled zucchini.

Some of my other favorites on the menu include:

•  Grilled Chicken Salad marinated chicken breast, char grilled and served on a bed of greens and vegetables. Ask for the dressing on the side and skip the cheese.

•  Tacos-fish, tuna, or chicken served in a soft corn tortilla topped with minced onion and cilantro. Get one with a side of beans or guacamole.

•  Seviche-lime marinated shrimp with tomato, onion, cilantro, and sliced avocado. Ask our server to omit the crisp corn tortilla.

•  Nopales-a salad of roasted cactus paddles tossed in a lime vinaigrette with peppers, onions, and tomatoes on a bed of lettuce.

•  Burritos-I usually order the vegetarian with sautéed vegetables, rice, beans, lettuce, and tomatoes. I omit the cheese and sour cream, cut it in half and take the other half home.

•  Salsa and Guacamole-both homemade with fresh ingredients.

As they have done with other healthy ethnic cuisines, many American restaurants have super- sized, over- salted, and fattened up virtually every dish that is considered Mexican. If you want to experience some authentic Mexican cooking, avoid the fast food joints and the Tex-Mex chains, and try Ay! Caramba Cafe. Ay Caramba is the Mexican version of “oh wow!” and that's a fitting comment for our own local independent Mexican restaurant.

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