1. When eating out at a Mexican restaurant, which of the items below is typically lowest in fat?
The answer is: Beef fajita
While you may think that a salad or chicken is the healthy choice, in this case, it’s the beef fajita. Typically, fajitas are grilled and prepared with much less fat than even the taco salad (the fried shell and high fat toppings really bring up the calories). The burrito, which could be a healthy choice if you omit the cheese and sour cream and add vegetables, can have as many as 50 grams of fat. This time, choose the fajita with grilled meat and vegetables with far fewer fat grams.
2. If you are making burritos for a party, which would NOT be a smart low fat alternative for creating a healthy dish?
The answer is: Replace beans with beef
If you want to cut some of the fat out of a burrito, you can replace many of the typical ingredients with low-fat alternatives. Beans are a good alternate to beef. You still get the protein, but much less fat. Replacing sour cream with cottage cheese cuts the calories a lot, too. It may taste different at first, but the cottage cheese provides the same cool, creaminess as sour cream. Pack the burrito with lots of steamed vegetables and rice to increase nutrients and decrease overall fat. Compare a burrito with nonfat beans, steamed vegetables and rice with cottage cheese to one with sour cream, Spanish rice, sautéed vegetables and beef:
Healthy option: 3.5 grams of fat and 430 calories
High Fat option: 45 grams of fat and 721 calories
3. If you want to order an appetizer, which is a low-fat alternative to chips?
The answer is: Baked tortilla strips dipped in salsa
Appetizers, in general, can fill you up with lots of extra calories. But if you must, go for something light. The baked tortilla chips or strips dipped in salsa is a good choice. You can do this at home yourself or ask your server for baked chips or warmed tortillas. Salsa typically has no fat or very low fat making it a great dip for these chips. For 8 chips:
Regular tortilla chips = 140 calories and 6 grams of fat
Baked Tortilla strips = 110 calories and 1 gram of fat
4. Which topping is the lowest in fat?
5. Which topping is the lowest in fat?
The answer is: Salsa
Sour cream, guacamole and cheese sure sound yummy, but if you want to add flavor and moisture to your meal, the healthy choice is salsa. Salsa even has the added benefit of vitamins. Compare the toppings at 1 tablespoon each:
Sour cream = 30 calories, 3 grams of fat
Guacamole = 50 calories, 5 grams of fat (may vary, depending on how it’s made)
Shredded cheese = 100 calories, 9 grams of fat (1 oz)
Salsa = 5 calories, 0 grams of fat
6. Which part of a taco salad can be omitted to decrease the fat?
The answer is: The shell
The shell on the taco salad is very high in fat. Don’t blame the tortilla, blame the deep frying! One fried taco shell has 200 calories and 12 grams of fat. So, if you are watching your fat intake, it’s better to just order the salad and forgo the shell entirely. Or ask for a warmed tortilla instead. The lettuce, tomato and verde sauce are fat free and low in calories. So fill up on them, but remember to watch out for those fat-filled toppings mentioned in question #4.