Taco: He’s been around in his most basic form as long as anyone can remember, but historians
theorize that he officially went from “food in a tortilla” to “Taco” in the silver mines of Mexico back in the 18th century. He’s done a little travelling since then, working his way into the United States, popular culture
and very grateful bellies
and has evolved in some really tasty ways, including the fish taco
, tacos al pastor, gourmet veggie tacos and just about anything that anyone can dream up to drop inside a soft corn or flour tortilla or maybe even get a little wild with a crispy, baked shell. Hey, Taco’s muy bueno with whatever you come up with.
Tacos make great family dinners, and the best part is, if prepared properly, you can keep the dish healthy. Here are some tips from food-loving dietitians:
- Crispy baked is good; crispy fried, not so much – If you prefer a good crispy shell, opt for a baked version instead of fried. It will have the same crunchy texture without the added calories and fat that can add up to extra pounds in the long run.
- Pile on the produce – whether it’s lettuce, cabbage, tomatoes, onions, zucchini, peppers or even something sweet like Mango, vegetables and fruit can add lots of nutrition and filling fiber to leave you feeling fuller faster.
- Choose lean proteins to fuel the fiesta – Grilled, broiled, baked, steamed and similarly prepared lean proteins like chicken, fish, tofu, beans and even leaner cuts of beef are the way to go to stay energized and in your skinny jeans.
- Know your toppings – Salsa can be a tasty and low-calorie topping, while creamy options like those mayo-based sauces or sour cream can be high-fat additions. Even guacamole, which is loaded with healthy unsaturated fats, vitamins and minerals, can pack on the pounds with extra calories. Enjoy your favorites in smaller amounts.
With so many ways to enjoy Taco, it may be hard to decide just how to best indulge! Here are some of our dietitians’ favorites featured at participating Healthy Dining restaurants:
à LA CARTE: Soft Taco – Steak at El Torito
(230 calories, 10 g fat)
Located in AZ, CA, OR
Chicken Tacos at Jon's Bar & Grill
(450 calories, 19 g fat, 450 mg sodium)
Located in Philadelphia, PA
Grilled Fajita Veggie Tacos at Chronic Tacos
(420 calories, 18 g fat)
Located in Central and Southern CA
Taco De Nopaltios at Rosa Linda's Mexican Café
(470 calories, 10 g fat)
Located in Denver, CO
Healthy Dining Grilled Fish Tacos at Casa de Pico
(540 calories, 15 g fat)