Enjoy Cinco de Mayo without regret

by Jeni Tackett, Registered Dietitian, Trinity Medical Center

Cinco de Mayo is a time to celebrate with friends and family and enjoy Mexican cuisine at home or at one of the many excellent Mexican restaurants in the Quad Cities. My mouth is already watering just thinking about chips, salsa, enchiladas, and, of course, a margarita.  If you want to celebrate Cinco De Mayo without waking up the next day full of regret (and perhaps a few pounds heavier), I have some recommendations for lighter Mexican fare.

5 lighter options:

• Gazpacho:  a cold Spanish tomato-based soup
• Chicken or vegetable fajitas: soft tortillas are a good choice and load up on the vegetables.
• Fish soft tacos
• Chicken or beef soft tacos
• Chile con carne (hold the cheese)

With all of these entrees, if you are served three, do not feel you have to eat them all. Portion control is key when you are watching calories and fat. Also, watch the toppings that you add to all of these dishes. Go easy on cheese and sour cream. Ask for cheese and sour cream to be served on the side and just add enough to taste. Salsa, lettuce, and tomato are low calorie and fat free toppings that you can add in larger amounts. Guacamole is made from avocados which contain a good monounsaturated fat. If you are watching your weight then you should add guacamole sparingly.

Most Mexican entrees are served with beans and rice. You do not have to eat all of the beans and rice. Beans and rice add a lot of calories to your meal. If you really like one more than the other, then just eat one. Try eating just ½ of the portion you are served. Or leave the rice and beans alone altogether. Practicing portion control and listening to your body (stop eating when you feel satisfied) is an important behavior to master.

At a Mexican restaurant, the big challenge you face is the bottomless basket of chips paired with yummy salsa. I’m not concerned about the salsa which is made of vegetables. But the fat and calories from the chips add up fast. When you eat from a basket of chips (which magically gets refilled), you have no idea how much you’re eating. Here’s the scenario:  you’re starving and chatting with a friend while you put chip after chip in your mouth. Then your food comes, and you’re not even hungry.

Avoid this scenario and ask for a small plate when ordering your drink. Then count out 5-10 chips and place them on your plate. Eat the chips slowly and stick to the portion you set out for yourself. When you eat from a basket, it’s hard to know how many chips you are consuming. Each tortilla chip has approximately 1 gram of fat, so if you eat 20 chips you’ve already consumed 20 grams of fat and about 300 calories. No wonder you’re full before you get your meal! Practice a little portion control from the get go, and you’ll be so proud of yourself when you’re meal arrives and you’re not stuffed.

Finally, I have to mention margaritas. Margaritas are loaded with calories. Alcohol also increases your appetite and decreases your judgment. Try drinking water before you get your meal and then limiting yourself to one sugary margarita. A margarita has approximately 35 calories per ounce. A 6 ounce margarita will pack on an additional 200-300 calories to your meal. Go easy on the margaritas and if you have more then one make sure to drink a glass of water in between. Water and tea are great calorie-free beverage choices to keep you hydrated and reduce your calorie intake for the meal.

Cinco De Mayo is a time to enjoy friends and family and good food. Remember to eat slowly and enjoy the conversation. If you go in with a plan you can leave your favorite Mexican food establishment feeling satisfied not stuffed. I think that is a reason to celebrate!

Jeni Tackett is a registered dietitian at Trinity Medical Center and the Two Rivers YMCA. Jeni majored in Nutrition and Dietetics at East Carolina University in Greenville, North Caroline. She lives East Moline with her husband, Nathan and their two children, Noah and Lily and two dogs. Jack and Lola.For a listing of all of Jeni’s blog posts on MVHNews, click here.