Ways to make your tacos nutritious

Tacos are one of the most iconic and beloved dishes of Mexican cuisine. Their versatility allows them to be adapted to suit all tastes, budgets, and regions. However, if you want to take care of your health and contribute to the well-being of the planet at the same time, it's possible to transform your tacos into a more nutritious and sustainable option without sacrificing flavor. Below, we share practical tips to achieve this.

Choose whole wheat or nixtamalized corn tortillas

The base of the taco is the tortilla, and its quality matters. Opt for nixtamalized corn or whole-wheat tortillas, which contain more fiber, antioxidants, and nutrients than refined or processed versions. Additionally, nixtamalized corn is easier to digest and has a lower environmental impact compared to highly processed products.

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Replacing some or all of your animal proteins with plant-based options is an effective way to reduce the environmental footprint of your meals. Some healthy and tasty alternatives include:

• Beans, lentils or chickpeas stewed in the Mexican style.
• Mushrooms with garlic or spices.
• Marinated and grilled tofu or tempeh.
• Nopales, which in addition to being low in calories, provide fiber and antioxidants.

If you prefer meat, opt for lean cuts, moderate portions, and local or responsibly raised sources.

Add fresh, seasonal vegetables

A simple way to improve the nutritional value of your tacos is to include a variety of vegetables. You can add:

• Shredded red cabbage, rich in fiber and antioxidants.
• Carrot, lettuce, spinach or arugula as a fresh base.
• Cucumber, tomato or radishes to add texture and freshness.
• Red onion, garlic or chili to add flavor without adding fat.
• Buying local, seasonal vegetables reduces the impact of transportation and supports the economies of nearby producers.

Be careful with the type of fat you use

Avoid frying your ingredients in large amounts of oil. If you're going to use fat, choose healthier options like olive, avocado, or coconut oil in small amounts. You can also roast, bake, or steam your fillings to maintain flavor without adding unnecessary calories.

Moderate dairy and high-sodium sauces

Cheese and creams can be tasty, but too much can increase the saturated fat and sodium content. Choose low-fat versions, fresh cheese, or plant-based substitutes like almond butter or avocado. For sauces, opt for homemade preparations with natural ingredients and no preservatives.

Take advantage of leftovers and reduce waste

A taco can also be a great way to use up leftovers from the refrigerator: rice, beans, stews, cooked vegetables, or even salads. By repurposing food, you avoid waste and take advantage of what you already have on hand, promoting more conscious cooking.

Serve balanced portions

Size matters. Serve your tacos in quantities that you really need, pair them with fresh water or unsweetened infusions, and avoid sodas or highly processed drinks. A well-balanced taco doesn't have to leave you feeling heavy or guilty.

Turning your tacos into a nutritious and environmentally friendly option doesn't mean giving up their traditional flavor. It's about making informed choices, incorporating more fresh and local ingredients, and adopting habits that benefit both your body and the planet. That way, every bite will be a celebration of flavor and shared well-being.

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