Taco Time!

In Mexico, a taco is pretty much the equivalent of our sandwich. But instead of wheat bread, it’s a corn tortilla that packages up all kinds of fillings. Tacos have become a beloved food in the U.S., where our most common fillings have been ground beef, lettuce, tomatoes, and cheese. But in recent years the variety of fillings has grown. It’s become easy to find chicken and fish tacos, as well as breakfast tacos filled with eggs, cheese, and more. But, given those fried corn tortillas and layers of meat and cheese, can tacos fit into a healthy eating plan?

It’s the fillings! The fillings you choose to put into your tortilla can make or break the nutritional rankings of your meal. Beans, chicken, and grilled fish are all low-fat protein sources. In addition, vegetables, such as lettuce, tomatoes, and corn, offer fat-free fiber and nutrients, while avocado can provide a source of healthy fat. Go easy on the cheese, sour cream, and salsas, which often are high in fat and sodium.

Helpful hints. Consider these tips the next time you’re ordering a meal of tacos.

• Don’t automatically go soft. Choosing a hard or soft shell depends on what your health concerns are. Soft shells, while usually lower in fat, are often higher in calories and sodium, due to their larger size.
• Make it fast. In most cases, tacos at sit-down restaurants tend to be much higher in fat, calories and sodium than those from quick-serve restaurants. The large portion sizes are most likely the reason; many contain half a day’s worth of calories and a day and a half’s worth of sodium. You could eat half and take the rest home, but if you have difficulty stopping at half, you may want to limit your tacos to quick-serve spots. Order just one and round out the meal with fruit and beans.
• Taco bar. Tacos at home can be a fun, easy and healthy meal. Chop up an assortment of veggies—get creative and consider red and green peppers and scallions, use whole grain tortillas, and reduced-fat cheese. If you use meat, replace half with rinsed, drained beans. You’ll cut the fat and calories, while boosting the fiber.

—Heidi McIndoo, MS, RD

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