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Healthy Taco Tips!

Updated on August 3, 2013

Traditional taco...I think not!

Here is my version of a taco!
Here is my version of a taco!

If you REALLY want your taco to work for YOU...

Add fresh guacamole! While it is true that there is fat in avocados...there are also HUGE benefits to the misunderstood powerhouse. It is high in Fiber, monounsaturated fats, both vitamins C and E, and potassium. The "good" fats in guacamole may actually help to lower your cholesterol. Avocados also give you a natural energy boost by providing TONS of vitamins and nutrients. To get the most from your guacamole--make it yourself. Smash a ripe avocado with tomatoes, onions, cilantro, and peppers. Add a dash of lime juice and you are DONE! If you go store bought, BEWARE of guacamole "dips". These are sometimes mixed with sour cream and provide HUGE amounts of fat.


I don't think that I have ever met a person who doesn't love a great taco! I am not talking the kind from Taco Bell, I am talking about a real Taco....but what do I mean by a real taco? Everyone has a different opinion of what a "taco" is. A taco can be a deep fried or soft tortilla, it can be stuffed with many different meats, and topped with hundreds of different toppings. Somewhere along the way, this simple street food once topped with onions, cilantro, and guacamole became complex and to many of us....LOADED with unnecessary fat and calories.

Are you trying to eat better and think that you have to give up the taco? Never! Eating better isn't about deprivation....its about upgrading (tweaking) recipes! In the end, I believe that you will find that most of the upgraded recipes have more flavor than their heavier-fat laden counterparts and are easy meal enhancements that you will want to stick to.

Here are 5 ways to UPGRADE your Taco!

1. Start with the Shell! Swapping your deep fried corn tortilla for a grilled soft tortilla will automatically save you 5-10 grams of fat depending on what style of shell you are using. If you want to take your health mission even further - make your own whole wheat tortilla (get the recipe here). They only have 5 ingredients, take just a few minutes to make, and are packed with health benefits.

2. Skip the meat! - This may sound like a tough one but honestly it is not! Go for heart healthy black beans or pinto beans instead. Back beans are high in protein, fiber, vitamins, and aid your body in functioning at its peak. 1 cup of black beans has only 1 gram of fat vs. 1 cup of cooked ground beef..a whopping 22 grams of fat! To pack flavor in your beans, cook them with diced onions and cilantro. With all of that flavor, you will never miss the meat...nor will you miss the 10-22 grams of FAT per taco!

3. Pack in the veggies - We all know how good veggies are for you so I will skip the why! Grill peppers, onions, garlic, and any other veggies you like together and toss them in the taco.

4. Change your Cheese! - Give Feta cheese a try. Feta is made from goat or sheep's milk and has about 5 grams of fat less per ounce than cheddar cheese. Feta is full of flavor so you need to use less of it than you did the cheddar cheese. Did you actually ever taste the Cheddar? You will certainly taste the Feta! This will save you AT LEAST 5 grams of fat per taco!

5. Skip the Sour Cream! - Top your taco with plain non-fat Greek yogurt instead! Greek yogurt is PACKED with protein and Probiotics. Compare one cup of non-fat Greek yogurt to a cup of low-fat sour cream....One cup of Greek Yogurt has 200 less calories and 29 grams of fat less! I would say this will save you about 7 grams of fat per taco!

I hope that these 5 tricks have helped you to enjoy your next taco! This is a true recipe UPGRADE and something that you can do with every meal. It is packed with flavor, protein, fiber, and taste.


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    • Mommymay profile image

      Heather May 4 years ago from Ohio

      Thanks for checking this out. I LOVE guacamole. I spent 21 years of my life afraid to try it and now I am spending this 21 years making up for it! The greek yogurt is a great substitute because it has a "tang" to it and it nice and thick. Let me know what your family thinks of it!

    • hawaiianodysseus profile image

      Hawaiian Odysseus 4 years ago from Southeast Washington state

      Hey, Heather!

      My wife and daughter make our own guacamole, so we got that going on, and we use black beans and veggie meat. But what's really interesting here is the substitution of sour cream with non-fat Greek yogurt! Excellent idea, and I can't wait to tell my girls something new that will absolutely impress them...for all of 5 seconds of glory! Also, the Feta cheese is a new item for me. Thanks for sharing this great information!


    • Mommymay profile image

      Heather May 4 years ago from Ohio

      Thanks careermommy! I hope you enjoy them! I will put feta cheese in almost ANYTHING!

    • Careermommy profile image

      Tirralan Watkins 4 years ago from Los Angeles, CA

      Mommymay, I love what you did with this taco recipe. And I love the idea of adding Feta cheese and Greek yogurt. This is so creative. You took taco- making to a another level. Great job with this one. I will be making this for my lunch next week!

    • Mommymay profile image

      Heather May 4 years ago from Ohio

      KittHill thanks for reading! My kids were also skeptical at first. They love corn so theirs are filled with corn and some beans. We don't have a true "weight problem" either but I am trying to keep them from going through the yo-yo stuff I did when I was in my late teens to ..well... now. Definitely not saying that they don't get a greasy cheeseburger every now and again! You are very right...the key is once in a while!

    • profile image

      KittHill 4 years ago

      Tacos are a favorite at my house. If I made one with black beans and vegetables no one would eat them. We do not have a weight problem in our house so it is no big deal to have tacos once in a while. That is the key, once in a while.