Unlock the Secrets of the Traditional Mexican Diet for Ultimate Healthy Eating!

The traditional Mexican diet (TMexD) is gaining recognition as a potentially healthy dietary pattern, rich in nutrients and flavor. Rooted in the culinary traditions of Mexico, this diet emphasizes fresh, whole foods and offers a variety of health benefits. This article explores the key components of the TMexD, its potential for weight loss and disease prevention, and provides practical tips for incorporating it into your lifestyle.

Introduction

With increasing global rates of non-communicable diseases (NCDs) and obesity, health organizations are exploring the potential of traditional diets to combat these trends. The TMexD, characterized by its abundance of plant-based foods and lean proteins, presents a promising avenue for promoting health, particularly within Mexico, where NCD rates have been rising.

What is the Traditional Mexican Diet?

Defining the TMexD can be challenging due to the evolving food culture in Mexico throughout its history. However, a systematic review of existing literature reveals consistent characteristics:

Core Elements: The TMexD prominently features grains and tubers, legumes, and vegetables.
Key Foods: Specific foods include maize (corn), beans, chile peppers, squash, tomatoes, and onions.
Other Common Foods: Maize products, fruits, beverages, fish and seafood, meats, sweets and sweeteners, and herbs and condiments are also frequently mentioned.

Benefits of the Traditional Mexican Diet

The TMexD offers numerous potential health benefits, stemming from its emphasis on whole, unprocessed foods.

Weight Loss

The Mexican meal plan for weight loss emphasizes low-calorie, high-nutrient foods common in Mexican cuisine. This plan includes plenty of fresh vegetables, lean proteins such as chicken and fish, and legumes. Portions are controlled, and dishes are prepared with minimal oil and healthy cooking methods like grilling or baking to aid in weight loss while maintaining the flavors of Mexican cuisine.

Focus on Whole Foods: The diet prioritizes fresh vegetables, lean proteins, and whole grains, all of which contribute to satiety and reduce calorie intake.
Portion Control: Emphasizing mindful eating and appropriate portion sizes is a key aspect of the weight loss plan.
Healthy Cooking Methods: Grilling and baking are preferred over frying, minimizing added fats and calories.

Disease Prevention

Promoting traditional diets could potentially reduce the current high rates of non-communicable diseases (NCDs) globally. The traditional Mexican diet (TMexD) could be specifically promoted in Mexico.

Rich in Plant-Based Foods: The abundance of vegetables, legumes, and fruits provides essential vitamins, minerals, and antioxidants, which may protect against chronic diseases.
Lean Protein Sources: Chicken, fish, and beans offer protein without excessive saturated fat, supporting heart health.
Traditional Spices and Herbs: The use of cilantro, cumin, chili powder, and other spices adds flavor without the need for added salt or sugar, promoting healthy blood pressure and blood sugar levels.

Foods to Eat and Avoid

To effectively follow the TMexD, it's important to understand which foods to prioritize and which to limit.

Foods to Include

Lean Proteins: Grilled chicken, fish, and lean cuts of beef or pork, seasoned with traditional spices.
Vegetables: Bell peppers, tomatoes, onions, zucchini, and leafy greens in salads or as part of dishes.
Whole Grains: Brown rice or quinoa as a base for dishes instead of white rice.
Legumes: Black beans and pinto beans, either whole or mashed without added fats.
Low-Calorie Fruits: Avocado (in moderation), tomatoes, and lime to add flavor without excessive calories.
Healthy Fats: Small amounts of olive oil for cooking.
Dairy: Low-fat cheese and Greek yogurt as toppings or in sauces.
Herbs and Spices: Cilantro, cumin, and chili powder for robust flavoring without added salt or sugar.

Foods to Limit or Avoid

Fried Foods: Avoid dishes like fried tacos, chimichangas, or churros.
Refined Carbohydrates: Limit white flour tortillas, chips, and white rice.
High-Fat Meats: Fatty cuts like carnitas or chorizo.
High-Calorie Sauces: Creamy sauces or heavy cheese sauces.
Full-Fat Dairy: Regular cheese and sour cream in excess.
Sugary Drinks: Sweetened sodas and juices.
Excessive Alcohol: Especially sugary cocktails or high-calorie beers.
Processed Snacks: Packaged snacks and sweets.

Healthy Swaps and Modifications

Making Mexican dishes healthier is definitely possible with some simple swaps and modifications. Here are some ideas:

Use Whole Grains: Instead of refined white rice or flour tortillas, use whole grains like brown rice, quinoa, or whole wheat tortillas. These provide more fiber and nutrients. You could even omit grains altogether and use cauliflower rice as a substitute.
Lean Proteins: Choose lean protein sources like skinless poultry, lean cuts of beef or pork, or plant-based options like beans, tofu, or tempeh instead of fatty cuts of meat or processed meats.
Reduced Fat Dairy: Use low-fat or non-fat versions of sour cream, cheese, and yogurt in your recipes to reduce saturated fat content.
Avocado for Creaminess: Use mashed avocado instead of heavy sour cream or mayonnaise-based sauces. Guacamole is a nutritious addition to any meal.
Fresh Salsas: Opt for fresh, homemade salsas or pico de gallos using tomatoes, onions, cilantro, and lime juice. These are much healthier than jarred, store-bought salsas high in sodium.
Grilled, Baked, or Steamed: Instead of frying, prepare your meats and vegetables by grilling, baking, or steaming. These cooking methods reduce the amount of added oil and calories.
Limit Added Cheese: While queso is a staple in many Mexican dishes, use it in moderation. You can also choose lower-fat options or use less to reduce the overall fat content.
Portion Control: Be mindful of portion sizes. Eat slowly and mindfully to avoid overeating.
Less Salt: Reduce the salt in your recipes and use herbs, spices, and citrus to add flavor.
Healthy Fats: Use healthier cooking oils like olive oil or avocado oil instead of lard or other saturated fats.
Load Up on Veggies: Add more vegetables to your dishes. They provide essential nutrients and fiber, making the meal more filling.
Beans as a Protein Source: Incorporate beans like black beans, pinto beans, or refried beans as a source of protein and fiber in your dishes.

Tips for Eating Out

Whether dining out at your favorite Mexican restaurant or cooking a Mexican dish at home, there are simple ways to reduce calories and fat in your meals:

Choose Wisely: Select grilled or baked proteins over fried options.
Control Portions: Be mindful of serving sizes and avoid overeating.
Opt for Healthy Sides: Choose beans, vegetables, or salads instead of rice and refried beans.
Request Modifications: Ask for sauces on the side or for dishes to be prepared with less oil.

Budget-Friendly Tips

Following the TMexD doesn't have to be expensive. Here are some tips for staying within budget:

Buy in Bulk: Purchase staples like eggs, chicken breast, and fish in bulk when possible.
Eat Seasonally: Fresh produce like berries, mangoes, and avocados are often cheaper when in season.
Make Your Own: Homemade salsa and hummus can be healthier and more cost-effective than store-bought versions.

Dispelling Myths About Mexican Food

There’s a common misconception that Mexican cuisine is unhealthy and high in fat and calories. This could not be further from the truth. Plus, it’s an unfair stigma placed on people whose heritage embraces these cultural foods.

Abundance of Fresh Vegetables

Mexican dishes are often packed with vegetables like tomatoes, bell peppers, avocados, and various types of chili peppers like green chiles. These provide essential vitamins, minerals, and fiber.

Lean Protein Sources

Many traditional Mexican recipes incorporate lean protein sources such as beans, chicken, and fish. These are excellent choices for maintaining a healthy diet.

Healthy Fats

While Mexican cuisine includes fats, they can often come from heart-healthy sources like avocados and olive oil. These fats can provide a satisfying nutrient boost.

Spices and Herbs

Mexican cuisine relies on a vibrant array of spices and herbs, such as cilantro and cumin. These not only enhance flavor but also offer potential health benefits.

Read also: A Taste of Poland: Diet and Dishes

Whole Grains

Corn is a staple in Mexican cuisine, often found in tortillas and tamales. Whole grains like these can be a nutritious source of complex carbohydrates.

Popular Mexican Vegetables and Their Benefits

Here are 17 common Mexican vegetables along with their health benefits and how they’re used in Mexican cuisine.

Cabbage: Many times, cabbage appears as a garnish in Mexican dishes. A light, refreshing cabbage slaw is often used to top tostadas or tacos. It can also be used to top Mexican soups for a refreshing and crunchy contrast to the savory, warmth of the soup. Like many vegetables, cabbage is a pretty good source of fiber-a non-digestible carbohydrate that supports healthy blood sugars, cholesterol, and digestion, per the Centers for Disease Control and Prevention (CDC). Plus, each cup of shredded cabbage contains 28% of the daily value (DV) of vitamin C, per the USDA. Vitamin C is an antioxidant that’s important for wound healing and immune health, according to the National Institutes of Health (NIH).
Carrots: Like cabbage, carrots can also be used to top tacos and tostadas. As a garnish, they’re called zanahorias en escabeche which means “pickled carrots”. They’re typically pickled with chiles, onions, garlic, oil, vinegar, and spices. Besides zanahorias en escabeche, carrots can be found in Mexican soups and stews. You may remember being told as a child that if you ate too many carrots you’d turn orange. That’s because carrots are rich in beta-carotene, an antioxidant and form of vitamin A. Vitamin A is important for vision and immune health, per the NIH, and it helps neutralize harmful free radicals that cause oxidative stress. That’s important because oxidative stress is associated with cardiovascular disease, cancer, and more, per a 2017 study in Oxidative Medicine and Cellular Longevity.
Corn: Although corn is technically a grain, we had to include it in this list since it’s a nutrition-packed food that most people think of as a vegetable. Corn is one of the most common Mexican foods. It’s found in tortillas, elote, tamales, enchiladas, and pozole. Nutritionally, corn is packed with fiber, B vitamins, vitamin C, and folate, per the USDA. As we already mentioned, corn is technically a whole grain. Whole grains are higher in health-promoting micronutrients and fiber than refined grains, so the USDA recommends that half of the grains you eat be whole grains. You can chip away at this goal by eating more corn!
Cucumber: Cucumbers are pretty low in fiber compared to other veggies, but they’re made almost entirely of water. When we think of hydration, we don’t often consider that fruits and veggies can add to our fluid intake. Yet, cucumbers are a great example of how veggies can help you stay hydrated! In Mexican cuisine, cucumbers may be topped with tajin and lime for a refreshing snack (We love this Mexican cucumber snack recipe.) They can also be used in drinks like agua fresca or cocktails.
Garlic: Garlic is a staple ingredient in lots of Latin American cuisine and Mexican food is no exception. Garlic adds tons of flavor to Mexican dishes, from salsas to stews to rice and more. It can be found whole, minced, or powdered. Research shows that garlic may help protect against cancer, cardiovascular disease, hypertension, and diabetes because it contains antioxidants that help fight inflammation and lower blood lipids.
Huitlacoche: Huitlacoche, also called corn smut, is a fungus that grows on corn. It’s said that huitlacoche has been eaten since before the time of the Aztecs! It’s considered a delicacy in Mexico-the primary country that eats this unique food. Huitlacoche’s flavor and cooking uses are similar to those of mushrooms, which is why it’s on our list of Mexican vegetables. A 2017 study in Food Science and Technology evaluating the nutrition of huitlacoche found that it’s high in magnesium-important for nerve function-and phosphorus-key for your bones and teeth. Just like mushrooms (which we’ll get to soon), huitlacoche is a good source of beta-glucans-nutrients that can help lower cholesterol and support your immune system, per a 2018 research review in the International Journal of Molecular Medicine.
Jicama: Like other refreshing Mexican veggies, jicama is sometimes served raw topped with chili powder, salt, and lime juice. It’s also eaten in salads or slaws. It’s a great source of fiber; it contains 21% of the DV per cup. Jicama is also rich in vitamin C, iron, vitamin B6, and magnesium. Iron is important for transferring oxygen from your lungs to your tissues, and the most abundant source of it is meat; however, jicama is one way to up your iron intake through veggies. You probably can’t meet your iron needs with jicama alone, but it will help up your intake. The typical way of eating jicama in Mexican cuisine is especially beneficial because vitamin C helps our bodies absorb plant sources of iron. Not only is jicama itself also high in vitamin C, but eating it with lime adds more vitamin C for optimal iron absorption. Plus, jicama is another veggie mostly made of water, so it’ll help you up your fluid intake.
Mushrooms: Mushrooms, particularly white button mushrooms, are commonly consumed in Mexico. A 2023 study in the International Journal of Gastronomy and Food Science found that wild edible mushrooms are popular amongst urban consumers in Mexico, even though they tend to be expensive and are only available in certain seasons. In Mexican dishes, mushrooms may be pickled, like carrots, or served in soups. They can also be used to substitute meat in dishes like quesadillas. They can also be sautéed and served as a side dish, like in this Champiñones A La Mexicana recipe. Mushrooms, as we mentioned in the huitlacoche section, are a great source of beta-glucans that help lower cholesterol and support immune health.
Nopales: Nopales-green pads of prickly pear cacti-are a beloved traditional Mexican food. They can be cooked and sautéed with other vegetables or eaten raw in salads. Some find them slimy, like okra, but many people absolutely love this veggie.

Healthy Mexican Recipes to Try

Healthy Mexican Side Dishes

Chicken and Tomato Soup: Full of tender meat and veggies, this easy Mexican chicken soup recipe (caldo de pollo) is loaded with flavor and toppings. It makes a great side dish or an appetizer to enjoy before dinner.
Avocado Salsa: This yummy avocado salsa is the perfect mash-up of guacamole and salsa verde. It’s amazing as a dip for tortilla chips but is also fantastic on burritos, taco salads, nachos, and more! Plus, it’s gluten-free, paleo, vegan.
Grilled Corn with Manchego, Lime, and Paprika: This grilled corn recipe is perfect when served as a side for meat lovers and vegetarians alike. Pair this with chicken tacos for a flavor-packed feast.
Grilled Vegetable Salad w/ Avocado Cilantro Lime Dressing: The grilled veggies in this vegan recipe add a smoky flavor and texture that pairs well with crunchy pepitas and the creaminess of the avocado cilantro lime dressing.
Spanish Rice and Beans: Make this recipe in about 30 minutes for a vegan dinner or side dish that everyone will love! This savory rice, combined with red beans and the perfect amount of spices, is full of flavor!
Cilantro Lime Slaw: This crunchy Cilantro Lime Slaw recipe is easy to make in 10 minutes. It tastes extra fresh and light and works great as a zesty side dish or as a topping for tacos, tostadas, tortas, and more.

Healthy Mexican Main Dishes

Shrimp Tacos: These simple street-style Mexican shrimp tacos are topped with the most flavorful salsa and a kiss of crema! We love that this comes together in 20 minutes, making it the perfect recipe for weeknight dinners.
Fajita Chicken Burrito Bowls: These delicious chicken burrito bowls are loaded with fajita chicken, bell peppers, black beans, sweet corn, red onion, cilantro lime rice, fresh romaine lettuce, avocado, and cilantro lime dressing. This burrito bowl recipe is super versatile and perfect for meal prep, dinner, or lunch. These easy, flavorful burrito bowls will become a staple in your rotation!
Vegetarian Enchiladas: This enchilada recipe is one of our favorites. These amazing vegetarian enchiladas are stuffed with black beans, broccoli, bell pepper, and spinach and then topped with homemade red sauce. Not a vegetarian? Use Signos’ slow cooker shredded chicken recipe to save time making chicken enchiladas.
Turkey Tostadas with Avocado and Sour Cream: This turkey tostada recipe is ready in under 30 minutes, plus it’s high in protein. It’s also a great way to use up leftover taco meat.
Baked Mahi Mahi Tacos: These tacos are so easy to make and so healthy and delicious! The mahi-mahi is drizzled with lime and sprinkled with flavorful seasoning, then baked to perfection in the oven. Top your favorite whole wheat flour or corn tortillas with cabbage, cilantro, avocado, baked mahi-mahi, and a flavorful cream sauce for an easy fish taco recipe that everyone will love.
Chicken Fajita Casserole: This Chicken Fajita Casserole is the easiest healthy dinner recipe! It’s made with sliced fajita veggies, shredded chicken breast, smoky fajita sauce, whole wheat tortilla pieces, beans, and spinach. Add cheese and cilantro to your liking and throw it in the oven for a melty, savory dinner recipe you’ll want to make again and again.

Healthy Mexican Salad Recipes

Taco Salad: This easy, low-calorie, low-carb taco salad is made using ground turkey and an array of colorful veggies. Spicy, creamy, and savory are the best ways to describe this dish. You could also use grilled chicken instead of ground turkey.
Corn Salad: This lightened-up Mexican Street Corn Salad is made with sweet corn, mayonnaise, jalapenos, fresh cilantro, cotija cheese, and lime juice. It’s creamy, delicious, and perfectly accompanies any main dish. It tastes just like the classic street food dish.
Mexican Chopped Salad w/ Honey Lime Dressing: This Mexican Chopped Salad with Lime Vinaigrette is packed with black beans, corn, avocado, tomatoes, mango, jicama, and a delicious honey lime dressing.

Healthy Mexican Desserts

Vegan Tres Leches: This Vegan Tres Leches Cake is one of our favorite Mexican dessert recipes. It has a light vanilla cake soaked in a triple dairy-free milk mixture. Top with fluffy coconut whipped cream, a sprinkle of cinnamon, and sliced strawberries; it’s just as beautiful as it is delicious.
Date-Sweetened Horchata: Dates replace sugar in this healthier version of homemade horchata. Hints of cinnamon and vanilla shine through in each sip. It’s perfectly refreshing on a warm day.
Mexican-Spiced Chocolate Avocado Pudding: Avocados aren’t just for guac. This chocolate avocado pudding is so rich, creamy, and so chocolatey, that you’ll forget you even added avocado in the first place. The chile powder, cinnamon, and salt add just the right amount of contrast to the chocolate.

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