HOW CAN SOMEONE OWN “TACO TUESDAY?” “It’s a common phrase,” the brand wrote in the mission statement of its change.org petition. “Can you imagine if we weren’t allowed to say, ‘what’s up’ or ‘brunch?’“ wrote Webb Wright, New York reporter on the Drum. He reports on how Taco Bell in 2024 brought the popular saying into the public domain.
Taco Bell used legal action to attract consumer attention to the common phrase “Taco Tuesday.” In the commercial, starring NBA superstar LeBron James, titled “Taco Bleep,” the basketball player was censored from saying the popular phrase, highlighting the absurdity of the trademark claim of limiting the use of the Taco Tuesday phrase for marketing purposes. Taco Bell achieved its goal of enabling restaurants nationwide to use the phrase without legal consequences.
Now with Cinco de Mayo here on May 5, Mexican restaurants will be busy. The Mexican holiday celebrates the military victory over the French forces of Napoleon III in 1862, known as the Battle of Puebla. Many parades are held throughout the U.S and Mexico, featuring Mariachi bands, Mexican dancers, lucha libre (Mexican wrestling) matches, and eating Mexican food.
Today, Mexican food is a cultural staple, whether you eat at Taco Bell or celebrate Cinco de Mayo. Tacos come in many forms and are a common home-cooked meal or a favorite restaurant pick.
Finding meals that align with our healthy goals can be challenging, as restaurant items are often laden with unhealthy saturated fats, sodium and calories. All of which are linked to obesity, high blood pressure, heart disease and stroke.
Often, Mexican meals are in “carb” overload with all the tortillas, chips, rice and beans. That does not mean you have to cut out Mexican foods from your diet. Oftentimes, Mexican restaurants and food trucks can “customize” your order to make it healthier or you can get creative and make a Mexican meal at home.
Let's talk about tortillas and healthier options:
Corn tortillas are a healthier choice than flour tortillas. Corn tortillas are less processed, a good source of fiber, smaller, and lower in saturated fat, sodium and sugar. Choose a soft tortilla over a hard one, which is usually deep-fried.
Go easy on the tortilla chips basket, which is usually served as a delicious appetizer but is a filler when accepting another complimentary basket of tortilla chips. Consider limiting the number of chip baskets.
Build a healthy base for your burrito, taco, bowl or salad with brown rice, which has slightly more fiber than white rice.
Instead of refried beans that can be high in saturated fat, opt for black or pinto beans. Load vegetables on top, with options like salsa, lettuce, tomatoes and fajita vegetables.
Pick lean protein such as grilled chicken breast, grilled fish or shrimp, lean steak or black or pinto beans. Be careful of carnitas (simmered pork or beef), fried fish and chorizo sausage, which are high in saturated fat and sodium.
When you top tacos with loads of cheese and sour cream it can add calories and saturated fat, so keep it minimal.
Perhaps try avocado, which is rich in nutrients and monounsaturated fat.
Top your Mexican meal with jalapeño peppers, cilantro, olives, or pickled vegetables to add flavor.
Things to consider:
•Remember that restaurant serving sizes tend to be large, plan to share with a friend or plan to take half home for lunch the next day. Ask if you can order from the children’s or the seniors’ menu, which often has smaller portions.
•Go easy on the alcohol by sharing a margarita or a light beer.
•Choose water or mocktail instead.
•Avoid the fried desserts.
•Maybe cook at home, that way you can control fats, sodium and calories.
•Try using ground turkey in place of ground beef for your taco meat.
•Choose Baked Tostitos, limit cheese and sour cream and choose brown rice or no rice.
•Choose fat-free refried beans or black beans, top with pico de gallo, or your favorite salsa.
The goal here, when considering things, is to cut fat, especially saturated fat (bad fat) and sodium.
Stay healthy when enjoying Taco Tuesday at home or when picking a favorite Mexican restaurant.
Happy Cinco de Mayo, the healthy way!
Laurie Syring, RDN/LD, is Clinical Nutrition Manager at ProMedica Flower Hospital. ✲
