15 Healthy Mexican Food Items With Immense Health Benefits

02 December 2024

Mexican food is famous for its spices and flavors.

However, many people are confused about whether they can include Mexican food in a healthy lifestyle or not. Actually, there are plenty of misconceptions about Mexican cuisine.

In fact, healthy Mexican food options are many, and you can easily include certain dishes into your balanced diet.

In this article, you will learn about various healthy Mexican food options to include in your balanced diet. Apart from that, you will also get to know the health benefits of each item.

Moreover, this article will also explain why people commonly misunderstand Mexican food as unhealthy. Hence, to learn more, read on to the end of the article.

A General Overview of Healthy Mexican Cuisine

The Mexican cuisine is famous for its rich flavors, diverse ingredients, and cultural significance. Hence, there are multiple healthy food options available as well.

Actually, a lot of Mexican food has a lot to teach us about nutrition. In fact, apart from the staple food items, there are quite a lot of additional factors to consider.

For example, there are some special healthy Mexican ingredients, including pumpkin, chia seeds, cactus, etc., which are quite popular among health-conscious people.

Apart from that, you will find a lot of vegetables in Mexican food. These include tomatoes, avocados, bell peppers, chili peppers, etc.

Hence, there is never a shortage of vitamins, minerals, and fibers. Additionally, many traditional Mexican food items include lean protein sources, like chicken, beans, and fish. Basically, you can use them as excellent options to maintain a healthy diet.

Why Is Mexican Food Often Misunderstood As Unhealthy?

Generally, the misconceptions about Mexican foods are due to the way many restaurants and food stalls prepare them in the US. For instance, you will frequently find high amounts of cream, cheese, and fried items on top of ingredients.

The following are some of the major reasons why many people misunderstand Mexican food as unhealthy:

Many Mexican restaurants in the US offer dishes that have large portions of sour cream, cheese, and deep-fried items. Hence, this increases your calorie count after consumption.
In many cases, Mexican dishes do not use lard. In fact, there are many healthier cooking options.
Restaurants generally serve large portion sizes of Mexican dishes. So, obviously, they contribute to overeating. Therefore, if you want to eat healthy at a Mexican restaurant, you might face difficulties.

When it comes to healthier food options, there are many dishes you can consider – legumes, grilled meats, vegetables, whole grains, etc. Basically, when you want to have Mexican food, you must make healthy choices.

For example, you must choose lean protein, grilled items, and control cheese and cream portions. This way, you can enjoy Mexican food even when you are maintaining a balanced diet.

15 Healthy Mexican Food Items And Their Health Benefits

The following are some of the best and healthy Mexican food items for you if you are on a balanced diet:

1. Beans

This is a staple source of fiber, protein, and iron for Mexicans. Apart from that, it also helps you to stay full.

Additionally, if you consume it on a regular basis, it will help you lower your cholesterol levels. Moreover, beans also help you to boost your heart health and help to maintain blood sugar levels.

2. Guacamole

The major health benefit of guacamole comes from avocados. Basically, avocadoes are monounsaturated fat and hence help to lower bad cholesterol. Also, since avocados have high fiber, it helps you to maintain your digestive tract.

Additionally, there is also no risk of colon cancer. Moreover, avocados also ensure eye health and skin health and prevent inflammation.

3. Salsa

Salsa is a good addition to your diet. With it, you can add more flavor to your food without adding excess sugar, salt, or additional fat.

Apart from that, it also contains various vitamins and minerals. In addition to that, salsa is also high in fiber and antioxidants. As a result, it will help you to remove harmful toxins from your body.

4. Grilled Chicken

Grilled chicken is a lean and high-quality protein option. Hence, it can help you to build and repair your muscle tissues.

Apart from that, it will help you to maintain a healthy immune system and facilitate muscle growth. In addition to that, lean chicken also improves your bone health and helps you fight infection in your body.

5. Sweet Potato and Black Bean Quesadillas

Basically, sweet potatoes are full of nutritional qualities. For instance, it is rich in fiber, vitamins, and minerals. Apart from that, they also add a little sweetness to the quesadillas.

As a result, it complements the earthy flavor of black beans. On the other hand, black beans come with a good amount of protein.

6. Vegetarian Enchiladas

When you make enchiladas with whole grain tortillas, vegetables, beans, and lean protein, you can control the calories. Basically, enchiladas offer you a balance of fiber, protein, and other essential nutrients.

Moreover, you can also boost your protein and vitamin intake if you want. However, one tortilla of vegetarian enchiladas contains 580 calories (approx.).

7. Brown Rice

Brown rice is primarily a whole grain which will help you reduce the risk of stroke or any other heart diseases. This is because of the presence of magnesium.

Moreover, it also helps in controlling blood sugar since brown rice has a lower glycemic index than white rice. Furthermore, vitamins and minerals also ensure a healthy immune system.

8. Grilled Vegetables

Grilled vegetables are filled with vitamins and minerals. Also, when you grill vegetables, it reduces the amount of fat in vegetables. As a result, it becomes easier to digest. Moreover, with grilling, you can bring out the natural sweetness of vegetables.

9. Cilantro Lime Cauliflower Rice

If you want a low-calorie, grain-free carb, the cilantro lime cauliflower rice is a better option. Moreover, the recipe is vegan and gluten-free.

This can be a great alternative to traditional white rice. Apart from that, due to the presence of vitamins and minerals, it is a healthy Mexican food option.

10. Corn on the Cob

Due to its high fiber content, corn helps in maintaining bowel health and helps in preventing constipation.

Apart from that, corn also contains antioxidants, folate, potassium, and plant sterols. This will help you to lower cholesterol levels. Apart from that, it will also help you to support heart health.

11. Zucchini

Zucchini has high fiber and water content. This helps in the digestion process and reduces the risk of constipation. Additionally, since zucchini is low in carbs, it also helps you to regulate blood sugar levels.

12. Fresh Tomatoes

Generally, tomatoes contain potassium, which helps to regular blood pressure in the body. Moreover, since they release antioxidants, they can also help prevent cancer.

Additionally, if you consume a tomato-rich diet, you can ensure better digestion. Furthermore, you will have an improved immune system.

13. Shrimp Ceviche

Shrimp ceviche is healthy because it is high in protein content. Apart from that, it also comes with a good number of vitamins and minerals.

As a result, it not only helps to build muscles but also ensures bone health, immunity, and nerve function. Moreover, if you are following a low-calorie diet to lose weight, shrimp ceviche is a healthy Mexican food option.

14. Pozole

It is a stew that is rich in protein. Here, for each cup you consume, you get 18 grams of protein. Additionally, it also contains fiber.

However, you can add more fiber to it by adding vegetables like avocado or cabbage. This will help you to digest your food better.

15. Chicken And Vegetable Tacos

Since chicken is a lean source of protein, it provides amino acids for muscle building. Moreover, it is also a good source of vitamin B. On the other hand, vegetables are rich in fiber, vitamins, and minerals. Hence, with a combination of chicken and vegetables, you can have a healthy diet.

Try Your Favorite Healthy Mexican Food Now

Hence, you can see that there are plenty of healthy Mexican food options. However, this is not common in the US because most Mexican restaurants in this country serve Mexican food items with a lot of oil, spices, and cream.

Hence, it looks unhealthy to common people. Therefore, if you want to have a healthy Mexican diet, you have a lot of choices.

Do you have more suggestions on healthy Mexican food items? Please share your ideas and opinions in the comments section below.

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Soumava Goswami

A passionate writer and an avid reader, Soumava is academically inclined and loves writing on topics requiring deep research. Having 3+ years of experience, Soumava also loves writing blogs in other domains, including digital marketing, business, technology, travel, and sports.

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Food Pyramid 2024: A Simple Guide To A Balanced Diet

If you want a guide to healthy eating habits, the USDA Food Pyramid 2024 is one of the best sources you must refer to. To stay healthy, you need different types of nutrients in your body. Hence, you must consume a variety of foods from each of the major food groups. Basically, the food pyramid makes healthy eating easier. In this article, you will learn about the food pyramid and how it works. Here, the article will contain a brief explanation of each shelf in the pyramid. Moreover, you will learn about the major changes in Food Pyramid 2024. Finally, you will get essential tips to follow the pyramid for a healthy lifestyle. Hence, to learn more, read on to the end of the article. Food Pyramid 2024: What Is It? With the help of a food pyramid, healthy eating will be easier for you. Basically, it shows different groups of food and how much food in these food groups you need to have a healthy diet. For instance, if you eat the right amount from each food group, you will have a balanced diet. It is important to eat well. This has both short-term and long-term benefits. By eating well, you can feel good, look your best, and maintain a healthy weight. Moreover, in the long term, with the help of a healthy and balanced diet, you can reduce heart risks. Apart from that, eating healthy will also help you deal with diabetes, osteoporosis, and some types of cancers. The recent food pyramid has equal parts of healthy fats, fruits, vegetables, and whole grains at the base. However, almost three decades ago, the base had carbohydrates. Currently, the food pyramid is an improved version and caters to the actual needs and demands of an actual person. Basically, when you are looking at the food pyramid, use it as a guideline for your diet. Do not use it to follow a strict diet. Hence, if you want a diet chart as your starting point to lead a healthy lifestyle, the pyramid is a good option. However, you must modify it as per your diet, lifestyle, and eating habits. Explaining Each Shelf of the Food Pyramid 2024 The food pyramid consists of five main shelves. Basically, there is a shelf for every food group. Here, the most important shelf is at the bottom of the pyramid, while the least important is at the top of the pyramid. The following are some basic details of each of the shelves on the food pyramid: Level 1 This level consists of vegetables, fruit, and salad. Basically, you can eat plenty of these food items every day. Level 2 Here, you have starchy foods. These consist of whole-meal cereals like bread, pasta, potatoes, rice, etc., which you can have with every meal. In fact, having a wholegrain diet is one of the best options to consider for a healthy diet. Level 3 The next level of diet belongs to dairy. Here, you must focus on consuming milk, yogurt, and cheese. Moreover, to choose the level of fat, you can go with reduced fat or low fat. Level 4 This level consists of meat, chicken, poultry, eggs, fish, and nuts. Here, you must ensure that you choose lean meat options. Also, make sure to have fish at least twice a week, especially if it is oil. This will help you consume essential fatty acids and protein. Level 5 The fifth level consists of fats, spreads, and oils. Basically, these are not fully essential, and you must consume them in small amounts. Moreover, choose unsaturated or reduced-fat oils only. Level 6 These are non-essential foods and have high amounts of salt, sugar, and fat. Hence, this shelf is of the least importance. You must have these foods at least once or twice a week. Major Changes in the Food Pyramid 2024 from Earlier Ones The following are some of the major changes you can find in the Food Pyramid 2024 from earlier food pyramids: 1. Plant-Based Proteins Modern science and nutrition understand the importance of plant protein such as legumes, tofu, and tempeh. These protein sources are not only beneficial for your health, but they also have a lower environmental impact. 2. More Refined Sugars Sweets, sugary beverages, processed snacks, and desserts are on the top shelf of the pyramid. Hence, it is better to avoid them. However, if you have a sweet tooth, look for natural options like fruits. 3. Less Dairy Products A few years ago, people considered a glass of milk as a healthy option. However, the Food Pyramid 2024 suggests you cut full-fat dairy products. Rather, it suggests you stick to low-fat dairy products or plant-based dairy alternatives. 4. More Whole Grains The old days of refined grains are over. Now, the food pyramid suggests you include whole grains as the base of your diet. For instance, you can include quinoa, buckwheat, brown rice, and whole wheat bread. Basically, these items are rich in fiber and nutrients. Hence, these should be an important part of your diet. 5. A Higher Number of Fruits and Vegetables The importance of green vegetables and fruits is increasing with time. Hence, you must include veggies that are rich in nutrients. Apart from that, you must also include fruits in your daily diet for better health. 6. More Healthy Oils Earlier, oil was present on the top shelf of the food pyramid. However, experts now encourage the use of healthy oils. For instance, to include healthy oils in your diet, you must consider virgin oils, nuts, seeds, olive oil, etc. However, you must not overuse them. 7. Inclusion of Supplements The world of health and nutrition is understanding the importance of food supplements like multivitamins and multi-minerals. In fact, these supplements help fill up the shortage of nutrients in your body. Moreover, you also need Vitamin D in your body, which you can only get from certain food options. 8. The Importance of Exercise No matter how much healthy you eat, you must exercise your body. Actually, exercise and diet go hand in hand. Hence, always exercise when you are following the Food Pyramid 2024. Related: Great Health Benefits You Get From A Protein Coconut Bar Tips To Follow Food Pyramid 2024 One of the first things you must understand regarding the USDA Food Pyramid 2024 is that you do not need to strictly follow it. Here, all you need to do is integrate it with what your diet already is. The following are some simple tips you must consider in this case if you want to have a healthier lifestyle: 1. Cook Meals At Home Of course, you might not have enough time to cook your meals at home. However, to start with, you can cook one meal per day. Moreover, if you cook at home, you can use fresh products and will also have control over portion sizes. 2. Plan Your Meals Beforehand By planning your meals, you can save a lot of time and money. However, if you consider planning for the week too much, you can start by planning what you need to buy from the grocery store. Here, you can refer to the pyramid. Also, by sticking to the pyramid, you can save yourself from impulsive purchases. 3. Try New Recipes By trying new recipes, you can include food that you have not tried before. As a result, you can expand your food pyramid. Also, this will give you a chance to include healthy options in your meals. Moreover, you might end up discovering a recipe that you really enjoy. 4. Hydration Apart from a healthy diet, you also need to drink enough water. Make sure to drink plenty during the day. This will help your body stay hydrated. Moreover, it will support your overall health as well. Start Following Food Pyramid 2024 Now The Food Pyramid 2024 offers a nutritious, balanced, and environment-friendly diet. Hence, if you incorporate each level of food into your diet, you can benefit a lot in the long run. However, you do not need to strictly follow the diet. All you need is to align your current diet with the Food Pyramid and change slowly. Do you have more suggestions on how to follow the Food Pyramid 2024? Please share your ideas and opinions in the comments section below. Read Also: 7 Benefits Of Eating Protein Rich Snacks 15 Healthy Mexican Food Items With Immense Health Benefits What Are the 5 Components of Fitness? – Let’s Find Out

Foods to eat on a low-Carb ketogenic diet

Following a ketogenic diet means cutting down the Carbohydrates content in your food and increasing the fat content. This is to ensure that the body consumes fat in order to get the energy required for its functioning. A ketogenic diet is known to have a number of benefits ranging from weight loss to sugar level control. A lot of people rely on keto diets to decrease their body weight and get in shape because of their highly effective results. Also, following the low-Carb diet helps in regulating the sugar level in the body, thus proving to be a boon for persons suffering from diabetes. The sugar level in the body can be checked easily with the help of smack at ketone strips. Food intake on a ketogenic diet needs to be done very carefully and only after analysis the proper effects of what you're eating. There are certain foods which have high nutritious value but need to be avoided on a low-Carb diet because of their high Carbohydrates content. To make things simpler for you, here is a list of the items that you can eat while being on a keto diet: 1. Seafood: Apart from being a good source of vitamins, minerals, and other fatty acids, seafood is one of the major food recommendations for those who are on a keto diet. This is because there are several types of seafood which are low in carbs and even those which are free of carbs. You can rely on clams, mussels, octopus, oysters, and squid as their carb content is very low. 2. Eggs: Eggs are of the most suitable foods to eat on a ketogenic diet. This is because of the fact that egg contains less than 1 gram of Carbohydrates, thus can be considered as a low-Carb food. Another benefit with eggs is that they keep a check on the appetite so that you don't end up feeling hungry every now and then. 3. Cheese: Cheese is a food which is known for its taste and high nutritional There are a lot of varieties of cheese available in the market and almost all of them are rich in fat and low in Carbohydrates. You can safely rely on cheese while being on a keto diet. 4. Low-Carb vegetables: The non-starchy vegetables are considered to be keto-friendly as they are low in Carbohydrates along with having an ample amount of nutrients. You can choose to eat cauliflower, kale, and broccoli if you're on a low-carb diet. These vegetables will keep a check on the carb intake along with supplying the required minerals and vitamins to the body. 5. Avocados: Avocados help greatly in controlling blood sugar level and keeping a check on cholesterol level. Being rich in nutrients and minerals, avocados are known to contain a low value of Carbohydrates. So, they're safe to consume on a keto diet. 6. Meat and poultry: Meat and poultry are a great source of Vitamin B, Omega-3 fat, and antioxidants. Being rich in protein, they're helpful in preserving muscle mass while you're on a low-carb diet. 7. Olive oil: Olive oil is considered to be a companion for your heart because it is known to contain oleic acid which lowers the risk of heart-related diseases. Being high in fat, olive oil is free from Carbohydrates and a very good option to consider on a keto diet. 8. Berries: Unlike most fruits, berries are known to contain a minimal amount of Carbohydrates. Eating blackberries, raspberries, blueberries, and strawberries can be keto-friendly. Conclusion: Amidst tough competition, you can rely on these foods to cater to your energy needs without having to compromise with your ketogenic diet. If you want to get more info, visit Seriously Smoked. Read more: Top 7 Superfoods For Healthy Skin And Hair Meals That Matter: The Best Foods And The Ways They Make You Fit

How to Glace Fruit, and Why You Need to Order It Instead

Glacing is a process where you preserve fruit in sugar syrup. The process helps in making the fruits sweeter and allowing them to last long. Usually, you can find glace fruits in cakes, bread and other types of pastries. The most common fruits are pears, cherries, and plums. They already taste great as whole fruits, but the flavours come to life, even more, when you choose the glazed version. If you are running a pastry business, you might be familiar with glace fruits as you use them often. You can choose to glace the fruits if you want to use homemade glace fruits for your business. To glace them, you need to have a pound of fruit that you want, four and a half cups of white sugar and a half cup of corn syrup. It is an excellent idea to glace them at once to avoid going through the entire process several times. You can peel the fruits or slice them into quarters depending on the type of fruit that you are glacing. You will then place the sliced or peeled fruits at the bottom of the saucepan. Add water, and allow it to simmer until it becomes tender. Take the fruit out of the saucepan and place it on a shallow dish. Remove the water from the pan except for about a cup. Add a half cup each of the sugar and corn syrup into the water. Turn the heat on until the sugar starts to dissolve. Allow it to boil and place the mixture over the fruit. Let it stay there overnight. On the following day, take the syrup out and place it in a pan. Add another half cup of sugar and allow it to dissolve in heat. When the mixture boils, start putting in the fruits again. After a while, take everything out and transfer it to a container where you can leave it for the next five days. Repeat the process, and keep the fruits there for the next two days. After another repetition, the syrup will start looking like honey. Return the fruits to the mixture and let them soak there for about ten days to 3 weeks. It is up to you to decide how long you will allow the fruits to soak in the mixture. After that period, take the fruits out from the syrup and arrange them on a wire cooling rack. Let the fruits dry in a warm place or put them inside a dehydrator. Once you can no longer feel a sticky surface, you can take the fruits and place them in a jar. If you want to eat the fruits, you can rehydrate them or put them directly on cakes and pastries. You don’t need to go through this process: It might seem like a long process to glace fruit. Aside from the effort, you put into it, you also need to wait for quite some time before you can finally use the fruits. If you are running a pastry business, you already have a lot on your plate, and you don't want to waste more time to glace the fruits. If you don't want to wait, you can buy them online. You can find stores that sell glace fruits in bulk. You can get them at a low price too. As long as you don't see chemicals or preservatives added, it is okay to use these glace fruits. Read Also: Stay Away From These Foods To Remain Healthy The Top 10 Best Foods To Eat In Early Pregnancy

15 Healthy Mexican Food Items With Immense Health Benefits

A General Overview of Healthy Mexican Cuisine

Why Is Mexican Food Often Misunderstood As Unhealthy?