Healthy fast food at Mexican chains

Healthy fast food at Mexican chains

Mexican fast food restaurants can be a good option for finding healthy fast food. But they can also be caloric minefields—especially when it comes to burritos, nachos, and other cheese-heavy items. Portion control is also important, since the serving size on many Mexican fast food items is enormous. In order to enjoy what you want without blowing your diet, simply eat half and take the rest home for your next meal.

Several Mexican chains, including Taco Bell and Baja Fresh, have “healthy” menu options that are lower in fat and calories. You can also find healthier choices at chains such as Chipotle and Taco Del Mar, including whole-wheat tortillas and fresh vegetables. But portions are still huge, so limiting the amount you eat in one sitting is key.

Tips for making smarter choices at Mexican fast food restaurants:

• Go easy on the rice and beans (including in your burrito). These starches add hundreds of calories to your meal.
• Skip the sour cream, which can add 100-200 calories. For a healthier option, add avocado or guacamole.
• Say no to chips. They add hundreds of calories (570 calories for an  order from Chipotle) along with lots of added sugar and sodium you don’t need.
• Look for Baja-style fish dishes. Fish is usually the healthiest meat choice—as long as it’s not fried.
• Opt for soft tortillas. Whether made of flour or corn, soft tortillas are lower in fat and calories than crispy, deep-fried shells. Soft corn tortillas are usually healthier than soft flour tortillas.
• Try holding the cheese. You may be surprised how little you miss it in your burrito or taco, and it can save you over 100 calories.
• Load up on fajita veggies. Adding them to your burrito or burrito bowl is an easy way to add tons of flavor and heart-healthy vitamins and phytochemicals without adding a lot of calories.

Healthier Mexican fast food options
INSTEAD OF…	TRY…
Crispy shell taco	Soft taco
Ground beef or fried chicken or meat	Grilled fish or chicken
Refried beans or pinto beans	Black beans
Crunch wraps or gordita-type burritos	Grilled “fresco” style steak burrito
Beef burrito	Veggie and bean burrito

Best choices at the top Mexican chains

• Baja Fresh Original Baja Taco: 200-230 calories, 5-8 grams fat (1-2 grams saturated fat), 230-280 mg sodium OR Baja Fresh Grilled Mahi Mahi Taco: 230 calories, 9 grams fat (1.5 grams saturated fat), 300 mg sodium (sugar not specified)
• Chipotle Chicken Burrito Bowl with Black Beans, Fajita Veggies, and Tomato Salsa: 340 calories, 8.5 grams fat (3 grams saturated fat), 950 mg sodium, 6 grams sugar
• Del Taco Taco al Carbon with Chicken: 150 calories, 4 grams fat (0 grams saturated fat), 300 mg sodium, 0 grams sugar
• El Pollo Loco Avocado Chicken Taco: 310 cal, 17g total fat, 870mg sodium, 2g fiber, 20g protein, 6g sugar
• Freebirds two soft tacos with corn tortillas, white meat chicken, cilantro, corn relish and tomatoes: 364 calories and 616 mg of sodium
• Qdoba Mexican Grill Naked Burrito (with black beans, pico de gallo, cilantro-lime rice, lettuce, grilled veggies, and ranchera sauce): 460 calories, 7 grams fat, 1,220 mg sodium, (plus 18 grams of protein and 20 grams of fiber)
• Moe’s Southwest Grill The Full Monty taco with fish (6-inch flour tortilla, black beans, shredded cheese, salsa, and lettuce): 172 calories, 6 grams fat
• Taco Bell Fresco Grilled Steak Soft Taco: 160 calories, 4.5g fat (1.5g saturated fat), 11g protein, 430mg sodium, 2 grams sugar
• Taco John’s Super Burrito with Chicken: 420 calories, 14 grams fat (5 grams saturated fat), 1020 mg sodium, 2 grams sugar
• Taco Time Soft Pork Burrito: 460 calories, 690 mg sodium, 6 grams fiber

Worst choices at the top Mexican chains

• Baja Fresh Burrito Ultimo (Steak or Carnitas), Enchilado Style (served with nachos, pico de gallo and sour cream): 1,550-1,580 calories, 84 grams fat (40 grams saturated fat), 3,760-3,789 mg sodium (sugar not specified)
• Chevy’s Tostada Salad (not including dressing) : 1,500-1,560 calories, 91-100 grams fat (34-38 grams saturated fat), 2,220-2,550 mg sodium
• Chipotle Mexican Grilled Chicken Burrito: 1,179 calories, 7 grams fat, 125 g carbs, 2,656 mg sodium
• Del Taco Macho Nachos (Steak): 1,040 calories, 53 grams fat (14 grams saturated fat), 2,380 mg sodium, 11 grams sugar
• Moe’s Southwest Grill Closetalker Salad with crispy shell, ground beef, beans, cheese, olives, cucumbers, lettuce, chipotle ranch sauce and bacon:  1,215 calories, 84 grams fat (21.3 grams saturated fat), 2,103 mg sodium
• On the Border Mexican Grill & Cantina Dos XX Fish Tacos w/ Creamy Red Chile Sauce: 2,150 calories, 144 grams fat (31 grams saturated fat), 3,740 mg sodium OR On the Border Grande Taco Salad with Taco Beef: 1,450 calories, 102 grams fat, 78 g carbs, 2,410 mg sodium (sugar not specified)
• Taco Bell XXL Grilled Stuft Burrito Beef: 880 calories, 3 grams saturated fat, 2130 mg sodium, 6 grams sugar
• Taco John’s Baja Boneless Wings (Honey Habanero sauce) ½ lb.: 630 calories, 25 grams fat (4 grams saturated fat), 1440 mg sodium, 26 grams sugar
• Taco Time Chimichanga, Ground Beef: 650 calories, 27 grams fat (13 grams saturated fat), 2520 mg sodium

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