Latinos living in America today have disproportionately high obesity rates when compared to other populations. These figures are even higher for U.S.-born hispanic children than their parents who immigrated here, as well as relatives still residing in countries of origin. Studies, such as this University of California Merced one, have found that American acculturation can lead to adopting a diet heavy on processed and fast foods. Convenience restaurants and snack factories market their way into Latino communities, eventually persuading consumers away from traditional Latin meals and home-cooked feasts.

Those of us who enjoy Latin cuisine can also fall prey to the colonization of these foods, which typically pack in calories, sodium, sugar, and fat — and ultimately pounds. Nearly every menu at a Mexican restaurant presents the delicious options of queso and bottomless chips or salads toppling over with ground beef, cheese, and creamy dressing. Fortunately, we can also choose to eat at more authentic restaurants like Tamales La Pasadita and establishments like Calle Sol Latin Café & Cevicheria, where ordering options range from Peruvian to Cuban and much in between. We can also prepare fresher Latin meals with guidance from cookbooks like Healthy Latin Eating: Our Favorite Family Recipes Remixed by Angelo Sosa and Angie Martinez and sites like wearecocina.com, which shares health-minded adaptations of popular dishes (example: baked versus fried empanadas).

Eating well, with a focus on wellness, is attainable with nearly every cuisine. It just requires moderation and a little nutrition savvy. As a certified nutritionist, I’ve learned that while caloric values matter, so do other considerations: sodium levels, added sugar, types and amounts of fat, cholesterol, vitamin and mineral content, and satiety for starters. The goal of “Eat This and That” is to help UP members navigate the food and beverage scene in Charlotte from burgers to Italian and ramen, armed with enhanced dietary knowledge and confidence. We want to empower readers to attend to health goals while enjoying area restaurants. 

Skilled Latin cooks know how to play with elements like heat and spice to add flavor without over-reliance on salt, fat, and sugar. Sofritos, citrus vinaigrettes, and other seasonings amp up a recipe on their own. Latin food at its finest presents highly flavored dishes, as well as those loaded with colorful, fresh produce — including beans. And while eating too many beans can lead you to overdo carbohydrates, those carbs derive from the healthful dietary fiber form. Every now and then, consider letting a practical ½-cup portion of beans stand in as your protein in lieu of steak or pork. Other lean protein-a-plenty choices include shrimp, fish, chicken, and even tofu at times. Going beyond the taco list can be a nutritious yet delicious step to take when exploring Latin cuisine. You also might spot some tasty soups or ceviches on the appetizer list to pair with a side as your entire meal. It’s also worth mentioning that the popular side dish of rice and beans actually serves up a complete protein when these two plant-based foods are paired together. Even just two cups of this combination yields a great meal base since it provides around half of the recommended protein consumption for an adult meal.

There are additional ordering tips to try for gradual improvements to your wellbeing. These can also help you avoid feeling deprived. After all, eating Latin with friends and family can and should feel like a fiesta! 

• Eat the chips. First visualize the basket as quartered. Place about 25% of the basket contents onto your appetizer plate. Enjoy that tortilla chip crunchiness with plenty of tomato-based salsa. This is a reasonable portion that won’t leave you feeling full before your meal arrives. Once you’ve finished a helping, switch to sipping seltzer water with a lime to feel festive while you wait for your order. Give your meal the eager anticipation it deserves. Don’t have that kind of willpower? Skip the chips altogether if your dining companions are supportive. 
• A word about avocado. Avocado is a wonderful healthy fat source, but sometimes we eat too much. Right-sizing may surprise you. For example, an adult will benefit from ¼ to ⅓ of an average-sized avocado versus ½ or whole and find it is still plenty to mash on a slice of toast, pair with a Latin dish, or to mix into some salsa. The amount we require varies with age and caloric needs; avocados are a great first food for babies and a healthy choice for growing children, too. We all need fat, but we need the right kinds (like avocados’ unsaturated types) and the right amounts, especially when trying to lose or maintain weight. Lastly, we should aim to obtain healthy fat from different food sources like salmon, nut butters, and pepitas in addition to avocados for a wider variety of vitamins and minerals.
• Rethink the wrap. Flour wraps are delicious, mostly thanks to the  amount of lard and refined grains they usually contain. Enjoy them on occasion, but remember there are alternatives if you simply ask or seek them out in stores: corn, gluten-free, and whole wheat are a few. You can also go naked or choose a grain bowl as the base instead. Brown rice and quinoa are filling and tasty options. 
• See through fried plant-based toppings. Swapping animal meat as a burrito or taco filling with something like cauliflower may seem like a healthy choice, but the blackened fish or grilled chicken may actually be the better selections — especially if the plant-based option is described as battered, golden, breaded, crispy, or tempura-style. Preparation matters, in addition to eating more plant-based foods.
• Say “yes” to (a sprinkling of) salt. A margarita without salt may not satisfy, leading you to overindulge elsewhere; however, you can skip an over-salted rim. Instead, shake a little salt into the palm of your hand and toss a little directly on top of your cocktail before sipping. You’ll still get the desired effect with significantly less sodium; it is important to monitor sodium in your everyday diet to ward off high blood pressure and cardiovascular health risks. 
• Make your own pickled red onions. There is a reason we see pickled red onions dressing up so many Latin dishes. They add zing and zest, last all week, and add to the rainbow of produce you can consume for broader nutritional gains. Pickled red onions are easy to prepare in a way where you can reduce a recipe version’s sugar and salt levels by nearly half. 

Here are healthier ordering options (our Eat This picks), as well as some indulgences (And That), when visiting some Latin establishments in Charlotte. It’s okay every now and then to go for more decadent ingredients, just be aware that these preparations are typically going to be heavier in cholesterol, saturated fats, added sugar, and sodium. Savor them as the treats they are. All in all, a healthy relationship with food steers away from good/bad labels and focuses more on enjoying reasonable choices, with the occasional indulgence thrown in. Here’s our advice on what to feel good about, and what to save for special occasions.

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Calle Sol Latin Café & Cevicheria, Plaza Midwood

Eat This: One of their ceviche options with the fresh quinoa and veggie side salad
And That: Cuban fried rice with roasted lechon (suckling pig), bacon, caramelized pineapple, plantains, onions, red peppers, scallions, garlic, egg, and dark soy. Stir fried with jasmine rice and garnished with toasted sesame seeds and Yuma Yuma (yum yum) sauce.

Note: Calle Sol also has an allergy menu that lists vegetarian options as well as which foods contain gluten, dairy, nuts, eggs, allium, sesame, seafood, and soy. If only all restaurants offered such a guide!

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Tacos El Nevado, Madison Park and Plaza Midwood

Eat This: Vegetarian special with bell pepper, onion, pineapple, mushrooms, mozzarella cheese, and tomato. Served with salad.
And That: Cubana torta (Mexican sandwich) with hot dog, ham, Mexican sausage, breaded beef, lettuce, tomato, jalapeño, avocado, mayo, cheese, and beans

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RuRu’s Tacos & Tequila, Myers Park

Eat This: The “It’s All Ball Bearings” bowl with marinated chicken breast, jasmine red rice, salsa, creamy white beans, pepper jack cheese, lettuce, crema finished with Salsa Verde
And That: The “Les Bomb” burrito contianing pork belly carnitas, jasmine red rice, black beans, pepperjack cheese, crema finished with queso and RuRu’s hot sauce

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1900 Mexican Grill & Tequila Bar, SouthPark and Midtown

Eat This: Sopa de Lima, a traditional chicken soup with lime, pulled chicken, rice, cilantro & onion and a side of black beans or 1900 slaw
And That: Baja fish torta sandwich containing a battered fish fillet, chipotle tartar sauce, cole slaw, and Valentina hot sauce with a side of fries

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Three Amigos Mexican Kitchen & Cantina, Plaza Midwood and Olde Providence

Eat This: Enchiladas Calabaza, which includes three tortillas (request corn) filled with zucchini, covered in your choice of roja, verde, or mole sauce and then topped with lettuce, tomato, onions, avocado, and queso fresco.

And That: Enchiladas Jalisciences, which includes four corn tortillas dipped in guajillo chili paste, fried semi-crispy. Filled with choice of chicken, beef, or cheese and topped with cheese, lettuce, tomato, onion, and fried potato. Served with grilled steak.

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Velvet Taco, Optimist Hall, South End, Montford

Eat This: #17 (The Mexi-Cali) with blackened shrimp, napa slaw, sriracha aioli, avocado corn pico, micro cilantro (swap flour for corn tortilla) and/or #11 –– Grilled Flank Steak with portobello, queso blanco, grilled red onion, Mexican oregano in a corn tortilla
And That: #18 (The Chicken & Waffle) with crisp chicken tenders, peppered bacon, peppercorn gravy, green apple slaw, maple syrup, red chile aioli, and chives in a waffle tortilla and/or #6.5 –– Beer Battered Cauliflower with queso blanco, Texas Pete® sabor sauce, avocado corn pico, dusted candied pepitas in a flour tortilla with a slice of red velvet cake for dessert]

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Cantina 1511, Montford, Ballantyne, and Mooresville

Eat This: 1511 chopped salad with romaine, tomatoes, red onion, cucumber, jicama, chickpeas, and corn / Note: You can request the cotija cheese and chipotle ranch on the side. If the chickpeas are not hearty enough for you, there is an option to add chicken, shrimp, or salmon.
And That: Barbacoa fried chimichanga with pico, rice, mixed cheeses, black beans, queso, ranchero sauce, guacamole, sour cream, lettuce, and tortilla slaw.

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Stay tuned for the next edition of UP’s “Eat This and That” column, where I will examine a different dining out food focus. Have a request? Let me know in the comments.

Disclaimer: The information contained here is of a general nature to provide research-backed educational content. It is not intended to offer professional medical diagnosis and treatment. While a certified nutritionist produced this article, your specific needs may or may not apply. Consult your team of professional healthcare providers with health concerns or questions.

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