Mexican restaurants can be a health hazard unless you know how to order. Consider what the menu has to offer: Fried, salty tortilla chips containing 142 calories per ounce and 47% of those calories as fat; 2 small burritos with beans and meat will give you 508 calories, 32% to 36% fat with 49 mg of cholesterol; one chimichanga is 443 calories, 48% fat and 50 mg cholesterol; and finally, an enchilada with cheese and beef is 323 calories, 49% fat and 40 mg cholesterol. Foods not fit for anyone wanting to stay trim, and avoid a heart attack and cancer,

Taking the trouble to ask questions and order intelligently will get you meals that are great tasting and good for you. Mexican restaurants start out the day with a large pot of beans cooked in boiling water. These are healthy beans; consider ¼ cup of pinto beans contains 59 calories and is only 3% fat with no cholesterol. This quality doesn’t last long.

The cook soon mashes the beans, adds lard, and refries them. Now this ¼ cup of beans is 12% and more fat, depending upon the amount of grease used. Each tablespoon of lard adds 117 calories of 100% fat and 12 mg of cholesterol.

So, to get the foundation for healthy Mexican meals--the beans--all you have to do is ask the waiter for whole beans--served before the cook ruins them. Whether or not you eat healthy in any restaurant depends almost entirely upon your attitude before you walk through the doors. If you decide you’re going to order right, you will. Here are examples of some of the foods you can easily get by ordering off the standard menu.

CHIPS AND DIPS:

The first thing brought to the table in most Mexican restaurants is salty, fried chips. Ask the waiter to take them away and instead bring you soft fresh corn tortillas. Cut or tear the tortillas into bite size pieces and dip them in the fresh salsa served with the chips. One soft corn tortilla (one ounce) contains half the calories (63) of the refried chips and is only 9% fat with no cholesterol. Or if you planned ahead you could bring a bag of low-fat, no cholesterol Baked Tortilla Chips (Frito Lay) or another brand.

A SIDE OF WHOLE BEANS:

Order a side of whole beans in a bowl as a dip for your soft corn tortillas.

GUACAMOLE:

If you feel you can take a little more fat in your meal you can order some guacamole made with avocados (71% fat), tomatoes, onions, and chilies.

ENSALADAS (salads):

Fresh lettuce and tomatoes with a salsa for dressing. Vinegar and lemon also serve as tasty dressings. Any combination of vegetables can be ordered and topped with salsa, vinegar, and / or lemon.

MAIN DISHES:

Your main dish is made of no-cholesterol beans, rice, and vegetables. Here are the ingredients that will be used.

Corn tortillas at 63 calories per tortilla (1 ounce) and 9% fat
Fat free whole wheat tortillas at 60 calories (1 ounce) and 7 % fat
Regular (fat added) wheat tortilla: calories 76 (1 ounce) and 19% fat
¼ cup of pinto beans: 59 calories and 3% fat
1/8 cup rice: 27 calories and 5% fat
lettuce: 2 calories /ounce
tomato: 4 calories / ounce
onion: 10 calories / ounce
salsa: 15 calories / ounce
1/8 cup enchilada sauce: 12 calories and 8% fat

BEAN BURRITOS:

You can order a bean burrito made with whole beans, rice, lettuce, tomatoes, and/or onions wrapped in a corn or wheat tortilla shell, topped with a mild or spicy Mexican salsa. The healthiest tortilla shells are made of corn only and every Mexican restaurant has them. They also serve wheat shells, which most times have a small amount of added vegetable fat--you may decide whether or not this is an insignificant indiscretion.

BEAN TOSTADAS:

A bean tostada is made with the same ingredients--whole beans, rice, lettuce, tomatoes, and/or onions--layered on top of a corn tortilla.

ENCHILADAS:

Have the cook roll whole beans--and some rice, if you wish--up in a couple of corn tortilla shells and cover them with enchilada sauce to make this dish. Add some shredded lettuce and diced tomatoes on the side.

PLATE LUNCH:

Ask for a plate of beans, rice, and tomatoes. Cover with salsa or enchilada sauce and eat. Order a basket of hot corn tortillas to eat along side or fill with the beans, rice and tomatoes.

LAYERED LUNCH:

Start with a base of rice, top with whole beans, then cover with enchilada sauce, and finally top with lettuce, tomatoes, onions, and salsa. Order soft corn tortillas on the side and make your own wraps.

DESERT: