Food for Training – The Mexican Edition
Triathlon Ireland’s Official Food Ordering App, Just Eat, give their advice for nutrition and recovery throughout the triathlon season.
In a world where we are bombarded with mixed messages about nutrition, it can seem like meals out or takeaways are challenging when it comes to achieving your fitness and training goals. But where is the fun in that? Just Eat the official food ordering app of Triathlon Ireland have enlisted the help of Michelle Loughlin in Spectrum Nutrition Clinics to look into different cuisine types that we have online and look into what the best options are for people that are training. This month is Mexican!
I am a firm believer that extreme attitudes when it comes to food are not helpful and can do more harm than good, especially when it comes to maintaining a healthy relationship with food. It’s all about finding a balance!
Finding a middle ground, where you are both achieving your goals and enjoying food, is important. As they say, have your cake and eat it too, or in this case, Mexican food!
So where is the balance? Let’s look at how you can order in whilst making choices that are in line with your goals and your training.
Mexican Food
This month we will take a look at how to make healthy choices when eating Mexican style. Having spent 3 weeks in Mexico last year, one thing I quickly realised is that Mexicans know how to make delicious food. From Burritos to quesadillas it can be difficult to know what will be a healthy option when it comes to Mexican food. Mexican food can get a bad rep for being high in fat and calories, but with some thought and consideration, you can definitely choose a healthy option whilst enjoying the best that Mexican food has to offer.
Firstly, let’s look at some tips to consider when making healthy choices and later I will talk through some individual dishes that might be a good option when you are getting ready to order from your favourite restaurant.
1) Be Smart with your dressing- “what do you mean this delicious cheesy sauce is the highest calorie thing on the plate?”
Have you ever tried to make the healthiest choice possible only to lather your meal in a creamy or cheesy dressing? As tempting as they might be, those creamy ranch dressings, sour cream or cheesy nacho dips can be loaded with fat and calories. If you are looking for a lighter choice, simply swap creamy dressings for fresh salsa or pico de gallo. The beauty of Mexican food is that some of the tastiest sides, like salsa, are packed with flavour from lime juice and coriander, and will transform your meal without loading up the calories as well as being the more authentic choice.
2) Watch your Guac- “but it is a healthy fat??”
Yep, it is true that guacamole is packed with healthy fats as it is made from avocado, but all healthy fats are energy dense. If you are looking for a light option when eating out or getting takeaway, guacamole can add extra calories that you might decide that you can do without. In saying that, if it is a choice between a cheese dip or guacamole, then guacamole will be the best choice as it is a source of essential fats.
3) Cheeeese please……or maybe not!
Cheese is a staple of Mexican dishes, especially quesadillas which are characterised by the layers of melted cheese on top…. literal heaven for cheese lovers! If, however, you want to enjoy the meal and cut a few hundred calories, then you can ask for your favourite dish without the cheese. Easy!
4) Beans, beans, beans…are good for your heart
One of the best things about Mexican food is that they are loaded up with delicious beans, something that most people rarely eat. Beans are an excellent addition to the diet. They are low in fat, high in fibre and a great source of protein. It is a win-win. Just watch out for refriedbeans which can be packed with fat from the way that they are prepared…. The clue is in the name. Black beans or pinto beans are a great addition to your favourite Mexican dish and a great source of protein for vegetarians. Just be careful of having beans before your training or race day as they might cause some digestive discomfort, bloating or wind.
5) Need Fuel? Carbohydrate choices are a plenty, but… adjust portion sizesto suit you
When training for endurance races, carbohydrates are an important part of the puzzle and they are not to be avoided. Carbohydrates provide energy to the body to fuel your training or triathlon. Think of them like petrol in a car. Mexican dishes are not short of carbohydrates that is for sure. From wraps, tortillas to tacos you have plenty of options. The issue might be with portion size.
To keep it simple think of it like the more you are driving a car, the more petrol it needs. Similarly, the more you train, the more carbs you need. Use this analogy to guide your choice. If you are looking for the most nutritious option then you can swap white rice for brown and white wraps for wholemeal for extra fibre. Watch out for crunchy chips and taco shells which are fried and can be a source of hidden fat and calories.
6) Meet your protein goals, Mexican style
Protein is an essential ingredient for muscle maintenance among other bodily functions, and requirements can increase when you are training for triathlons. When it comes to Mexican food, you will have an abundance of protein options from meat, pork, chicken and beans. All are perfectly fine, but if you want a lighter option you could opt for chicken or bean dishes instead of meat. Some people need to avoid high-fatfoods when exercising so a bit of trial and error is definitely recommended if you are planning to eat Mexican food before an important training session or race.
7) Get your 5 a day the Mexican way
Surprisingly, eating Mexican food is a great opportunity to load up on your veggie intake. Salsa is based on tomatoes and onion, add peppers or lettuce to your burrito or fajita, or order your burrito in a bowl without the wrap. Basing your meals on veggies is the easiest way to make your meal a “light” option when eating out while loading up on your 5 a day. Again, just a note that a high fibre meal can cause digestive discomfort so make sure to try this out before any training or big race.
8) Don’t worry, cutting the calories won’t cut the flavour
One thing that is guaranteed with Mexican food is flavour, and lots of it. Add flavour by opting for jalapenos, salsa and hot sauce which are great ways to pack a punch without packing on the pounds….that is if you can handle the heat!
So with all of that in mind, next time you go for Mexican food, here are some popular dishes to consider:
- Burrito – perfect when training or carb loading
Have a heavy training session coming up or need to refuel after a race? A burrito is packed with carbs, protein and veggies. Ditch the cheese, guacamole and creamy sauces for a lighteroption.
- Burrito Bowl – great when having a rest day or want a lighter option
Having a rest day or looking for a lower calorie option? A burrito bowl has all of the best parts of a burrito without the wrap. You can keep the rice if you want some carbs for energy (which is needed every day of the week) but remember to ditch the cheese, sour cream and guacamole if you want to keep it light.
- Fajitas – Great, nutritionally balanced option
Fajitas are a great option if you want a balanced meal. Like a burrito, but without the rice and beans. Load up your fajita with extra vegetables for an added dose of fibre, vitamins and minerals. Like all other Mexican dishes, if you are looking for a lighter option, opt for your fajita without cheese, sour cream or guacamole.
So there you have it, some simple tips to guide you when eating Mexican food. Buen provecho…life is too short not to!
