Tacos are a Staple
One of the first meals I conquered as a nutrition student was tacos. Tacos are:
easy to make,
cheap, and
customizable.
They can also be very nutritious.
While many fast-food tacos can be loaded with calorie-dense toppings, authentic Mexican tacos, on the other hand, can lack much besides meat, onion and cilantro.
Homemade tacos, however, can be piled with protein, veggies, and healthy fats for a balanced meal.
Below I share:
Tacos and Weight Loss - How to Order Healthy Tacos
Tacos and weight loss do not need to conflict with each other. Two nutrients that are major contributors to weight gain are added sugar and saturated fat.
Tacos generally do not have much added sugar, so individuals concerned about maintaining or losing weight will want to be aware of the saturated fat.
Fats contain about 9 calories per gram and calories can add up quickly in fat-focused tacos. Taco lovers working towards weight loss will want to look out for ingredients like full fat sour cream, cheese, carnitas, ground beef, or fried taco shells.
Here are some simple swaps you can make when ordering tacos:
Guacamole vs. Cheese
Ordering guacamole or sliced avocado instead of cheese can reduce calories and replace the saturated fat with heart-healthy unsaturated fat.
Two tablespoons of a store-bought guacamole would be an average of 50 calories. Meanwhile a serving (28 g) of shredded cheddar cheese is double the calories, averaging 105 calories.
To reduce the calories further, consider making your tacos at home and adding homemade guacamole with avocado and lime juice.
Corn vs. Flour Tortillas
Choosing corn tortillas, whether crunchy or soft, over flour tortillas can cut calories in half, saving about 120-160 calories (per two taco shells). Corn is a whole grain and choosing corn tortillas can contribute towards daily fiber.
If you love soft taco shells, whole wheat tortillas will likely have the most fiber (3g), depending on the brand, followed by soft corn tortillas (2g), and finally white flour tortillas (0g). Crunchy corn shells will have about 0.5g of fiber each.
If making tacos at home, consider using endive leaves for your taco shells. These not only reduce calories significantly, but also add fiber and hydration. They would also count as one of your two veegtables!
Endives' leaves are like lettuce cups, but a bit stronger and smaller than lettuce leaves. You can find endives in many grocery stores including Trader Joe's.
How to Build Tacos to Support Weight Loss and Health Goals
While a taco that resembles a 7-layer dip may taste good, it won't support weight loss goals. Instead consider these tips to build a taco that can fit into your weight loss journey:
Pick a lower-calorie shell.
The lowest calorie shell you might consider are endive leaves. They are like lettuce leaves, but smaller and stronger. If using these, your serving size might be 5-6 tacos instead of 2-3.
After endives leaves, corn tortillas will be the lowest calorie option. They can be hard or soft.
If corn tortillas aren't your thing, try whole wheat flour tortillas. These will be higher in calories, but contain fiber.
2. Choose a leaner protein.
Choose a leaner protein such as shredded chicken, shredded pork tenderloin, lean beef like carne asada or flank steak, beans, lentils, eggs, or tofu. You can even opt for mushrooms or canned jackfruit which has a shredded texture and is high in fiber.
2. Aim to make the majority of your taco vegetables.
The MyPlate method of building meals recommends making half your meal fruits and/or vegetables. Keep this goal in mind with your tacos. Shredded lettuce, cabbage, tomatoes, bell pepper strips, salsa, and onions are great options!
3. Choose healthy fats.
Although avocado has calories from fat, a little guacamole with lime juice can support a healthy heart. Its creaminess can replace cheese and sour cream. The key is to watch the portion size. Typically, we want to limit intake to about half of a medium avocado per day, which would be about 115 calories, or a typical snack.
4. Add herbs.
Finally, top off your tacos with cilantro. Cilantro, like many herbs, may have health benefits like helping to reduce blood sugar and antimicrobial properties.
Adding fresh or dried herbs to meals is a good habit to start because of their potential health benefits and ability to enhance the flavor profile naturally without added salt. They may not promote weight loss directly, but indirectly may fight weight-associated inflammation and co-morbidities like hypertension, high cholesterol, or insulin insensitivity if included as a regular part of the diet.
Make Taco Tuesday Part of Your Diet
Tacos Can Offer Balanced Meals
Tacos can absolutely be a nutritious addition to the diet. In fact, my family eats tacos once a week because we focus on varying types of protein, antioxidant-rich veggies, and healthy monounsaturated fat from avocado. Tacos' ability to incorporate all three macronutrients make them a fun way to balance meals.
Eat the Rainbow
Try making tacos as colorful as possible with purple cabbage, green guacamole, red tomatoes, and black beans. Eating the rainbow of colors offers a variety of vitamins and minerals our bodies need each week to function normally.
Prep Slaw with Zesty Lime Dressing
Start by making a zesty slaw with cabbage marinated in a rough mix of lime juice, jalapeno juice, and olive oil. See recipe here. This can top off any taco below, providing vitamin C, vitamin K, minerals, antioxidants, and fiber.
Tacos Checklist for All Diets
Here are some sample healthy taco ideas.
Vegan proteins:
sauteed mushrooms
boiled lentils
canned jackfruit (not a protein, but rich in fiber)
canned beans (black, pinto, or refried)
crumbled tofu sauteed in a frying pan
Vegetarian proteins:
shredded fish
eggs
see vegan options above
Flexitarian proteins:
leftover pork tenderloin
skinless shredded chicken cooked in crockpot for 1-2 hours
grilled flank steak or other lean cut of beef
see vegan and vegetarian options above
Spices:
Use a store-bought taco seasoning
hot sauce
make your own spice to sprinkle on your protein with paprika, a little chili powder, oregano, dash of cumin, black pepper
Veggies (Choose at least 2):
ZESTY Slaw
caramelized onions
roasted/raw/sauteed bell peppers
fresh diced tomatoes
sauteed mushrooms
lettuce
salsa
corn
endives
Healthy Fats (Choose 1):
avocado slices
guacamole
lite sour cream
cashew cream cheese
Herbs:
fresh cilantro
chives
green onions
The most important rule to healthy tacos that can support weight loss is to add at least two servings of veggies. This will leave less room for high-fat toppings, promote gut health, and increase satiety.
Happy Taco Tuesday!
Schedule a FREE 20-minute video or phone consultation with a Registered Dietitian at ZESTNutritionService.com.
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