5 Best, 5 Worst Mexican Meals

By Susan Burke MS, RD, LD/N, CDE
eDiets Contributor
Updated: January 16, 2008

What a shame that Mexican Americans have the fastest-growing rate of obesity. It’s certainly not because of their traditional cuisine, which is "famous for its avocados, beans, corn, squash, jicama, tomatoes, chocolate, papaya, guava, vanilla, a variety of spices, and of course, chili peppers," according to Spanishaboard.com.

The native Mexican diet is plant-based, with lots of beans (high in protein), some rice and seasonal vegetables. In the USA, Mexican food means cheese, refried beans, fried chips and deep fried stuff.

Americans from Mexico are eating way more red meat than before, more refined carbs and sugar, and they’re not as active as they were in their native cultures. This isn’t unique to Mexican immigrants, it’s common for all Americans, and the rate of obesity is soaring.

Mexican restaurant chains offer the worst of the worst in terms of grams of fat, cholesterol and just plain calories per serving. Some of the dishes are shockingly rich, serving more calories per entree than most people need for the entire day.

The 5 Worst Mexican Meals

Mexican chain restaurants tend to put cheese, greasy refried beans, sour cream and guacamole on everything. But Mexican restaurants don’t have to be diet-disasters, as long as you sick to your guns and order right.

Chips: When they put the basket on the table, do you dive in? How many do you eat? Five, 10, hey, can we have another basket? If the chips are a vehicle for guacamole, that adds more fat and calories to the meal. At Baja Fresh, an appetizer serving of chips and guacamole has 540 calories and 34 grams of fat, including 3 grams of saturated fat and 1 of trans fat. Add that to the hundreds of calories from anything else you eat, and you’re over your limit for the entire day.

Nachos: More chips, smothered with cheese, sour cream and guacamole. Get a free pass to the ER for blocked arteries. Baja’s single serving of Cheese Nachos has 1,890 calories and 108 grams of fat, 40 grams of saturated fat.

Quesadillas: Flour tortillas, grilled then stuffed with meat, chicken, cheese or fish, and covered with cheese, at Baja Fresh, it’s a daunting 1,330 calories and 80 grams of fat.

Refried beans with anything: That orange paste doesn’t resemble anything you’ll find in an authentic Mexican meal: opt for stewed black beans or pinto beans, instead.

Shredded cheese: Read any menu, from Chipotle Mexican Grill, from Baja Fresh, from El Torrito... They all say “and cheese” on all the hot, and even cold dishes. Burritos, tacos, quesadillas and even salads come with cheese. Tell the waiter to hold it, and order extra salsa instead.

5 Best Mexican Meals

Some Mexican mainstays help you stay within your calories, although since everything is loaded with salt -- if you’re watching your sodium -- it’s almost impossible to keep within a recommended 2,000 milligrams for the day.

Make the most of your Mexican restaurant experience by using your South-of–the-Border smarts: Sharing an entree is always a good tactic, especially at Mexican-American chains, where dishes tend to be muy grande. Don’t forget to say, "No queso, por favor”!

Tacos: The simplest is often the best. At Baja Fresh, the Original Baja Taco is simply your choice of charbroiled chicken, steak, shrimp or pork in a grilled corn tortilla with onions, cilantro and salsa. Only 220 calories; you can order "dos, por favor"!

Soups: Soup makes a good appetizer or even main course, and Mexican black bean soup or gazpacho (cold vegetable soup) fit the bill. Say "No" to the heavy condiments, like shredded cheese and sour cream.

Arroz dishes: A filling dish made with rice, but share "con carne" (grilled meat); “con pollo” (with chicken) or “con camarones” (with shrimp).

Fajitas: Presented on a sizzling hot platter, usually with lots of vegetables and side dishes. I skip the sides of refried beans and rice, and fill up on grilled shrimp, chicken or beef.

Burrito Bowl: At Chipotle Mexican Grill you can have it “your way.” Skip the 340-calorie flour tortilla and enjoy a bowl of chicken or steak, black or vegetarian beans, lettuce and salsa. Skip the guacamole and sour cream.

(Courtesy: eDiets' "Worst Foods" Ezine)