Survival Guide to Eating Out at
a Mexican Restaurant

Written by Linda Gassenheimer
Published in October 2007

We all enjoy eating out from time to time but this can be a perilous path if you're trying to following healthy eating principles. But there's no need to give it up. Simply follow these easy tips and you can enjoy a delicious Mexican meal out without having a calorie disaster.

Pick up a chicken and bean burrito or order a Chili Relleno (stuffed pepper) dinner and you may be eating a day's worth of fat that's equivalent to 8 oz (227 g) of bacon. Refried beans are another disaster. They're usually made with cooked pinto beans mashed with lard, bacon, or cheese. A serving of 1 cup (252 g) can add a half day's saturated fat to your plan.

Another word of caution - hold back on the second margarita. These drinks can be made with tequila, a sugar and citrus (usually lime juice) mixture, Grand Marnier, Cointreau, or Curacao. A margarita may have as many as 45 calories per 1 oz (30ml). An 8 oz (237 ml) drink would supply 350 calories and that doesn't count the fried tortilla chips and guacamole you may have with it.

But, Mexican food can be a treat and portion-plan winner providing you make the right choices. Look for chicken fillings and order a la carte if at all possible. This helps to cut down on the beans, guacamole, sour cream, and fried tortilla chips that usually come with the meal.

	Choices to savor Fajitas made with grilled or sauteed vegetables and lean meat Ouesadillas made with a small amount of cheese and lean protein such as chicken or shrimp Burritos made with shredded lettuce, lean beef, and a small amount of cheese Enchiladas made with chicken (avoid if made with lots of cheese and heavy cream)

Linda Gassenheimer is a Cordon Blue chef, syndicated columnist and author of over 12 books, including the best-selling Low-Carb Meals in Minutes. She has written for many leading food magazines including Food and Wine, Prevention Magazine and Cooking Light. She has appeared on Canada A.M. and Good Morning America.

Reprinted from: The Portion Plan - How to Eat the Foods you Love & Still Lose Weight by Linda Gassenheimer

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