Mexican food offers benefits

MELISSA

MOORE

By Melissa Moore

SPECIAL TO THE CAPITAL-JOURNAL

Mexican food is one of America's favorite ethnic foods. However, depending on your choices, Mexican cuisine can be high in fat and sodium. Favorites like taco salad, nachos, guacamole, chips and crispy taco shells are quite tasty but high in fat. Mexican dishes can be healthy, but you have to learn to make the right choices.

The staples of Mexican cooking --- tortillas, rice and beans are good sources of complex carbohydrates. Pinto and black beans are good sources of fiber --- both soluble and insoluble, protein and iron. Tomato salsas are low in fat but full of beta carotene, vitamins A and C and lycopene. Moderate portions of meat and poultry provide adequate amounts of protein. When beans and rice or beans and tortillas are eaten together, they supply high-quality protein.

When considering your menu, go easy on condiments like sour cream, cheese and guacamole as they tend to add fat to your meal. Remember that fried entrees like flautas tend to be served in large portions. Instead choose healthier appetizers and entrees that are baked or stir-fried like enchiladas or fajitas. Always include vegetables and fruits when eating in or out. The perfect end to a Mexican meal is fruit like mango or papaya or flan, a custard dessert.

You can easily prepare great tasting Mexican dishes at home by using fresh vegetables, beans, lean meat and grains.

Fresh Salsa

6 tomatoes, chopped, preferably Roma (or 3 large tomatoes) 1/2 medium onion, finely chopped 1 clove garlic, finely minced 2 serrano or jalapeno peppers, finely chopped 3 tablespoons cilantro, chopped Juice of 1 lime 1/8 teaspoon salt 1/8 teaspoon pepper 1/2 avocado, diced

1. Combine all ingredients in a glass bowl.

2. Serve immediately or refrigerate. Serve within 4 or 5 hours.

Makes 8 servings.

Nutritional analysis per serving (serving size: 1/2 cup): Cholesterol, 0 grams; calories, 42; sodium, 44 milligrams; total fat, 2 grams; calcium, 12 milligrams; saturated fat, less than 1 grams; iron, 1 milligrams.

Melissa Moore is a registered dietitian at the Cotton-O'Neil Heart Center. Call Health Connections

at (785) 354-5225.

Copyright 2005
Provided by ProQuest Information and Learning Company. All rights Reserved.