National Holidays Don’t have to Mean Diet Disaster: Nutritionists Offer Healthy Twists on Conventional Dishes
Mérida, yucatán – As Mexico prepares to celebrate its national holidays, nutritionists are offering guidance on enjoying traditional dishes like pozole, mole, panuchos, and salbutes without compromising health. The key, experts say, lies in mindful portion sizes, ingredient swaps, and moderation.Nutritionist Ina Beristain emphasizes that enjoying Mexico’s rich gastronomy and maintaining well-being aren’t mutually exclusive. ”The national holidays are an excellent possibility to enjoy Mexican gastronomic wealth without losing sight of health,” she stated.
Pozole: A Balanced Option with Smart Adjustments
A suggested serving of pozole is one and a half cups (250-300 milliliters) paired with 90 grams of lean chicken. To make it healthier, Beristain recommends using crumbled chicken without skin, reducing the amount of pozolero corn to half a cooked cup, and loading up on fresh toppings like lettuce, radish, onion, and oregano instead of cream or chicharrón. Baked toast is a preferable accompaniment to fried foods. An average dish contains between 245 to 500 kilocalories, with chicken pozole offering a balanced mix of protein, cereals, and legumes.
Mole: Lighten up the Classic
For mole, a half-cup (approximately 80 grams) served with 90 grams of chicken breast is a reasonable portion. Healthy adjustments include avoiding frying the mole paste in butter and using minimal vegetable oil. Pairing it with half a cup of normal or integral rice and plenty of steamed vegetables, alongside a corn tortilla instead of bread, further boosts its nutritional value. Due to its typically high sugar and fat content, mole is best enjoyed once a month or on special occasions.
Panuchos & Salbutes: Baking is Better
When it comes to panuchos and salbutes, limiting consumption to one or two medium pieces is advised. Baking the tortillas instead of frying them, using refried beans with little to no oil, and opting for chicken or lean meats instead of pork are all beneficial changes. Adding fresh vegetables like lettuce, tomato, and pickled purple onion completes the healthy makeover. These can be enjoyed up to once a week, keeping quantities moderate – two pieces equaling a main meal.
General Recommendations for a Healthy Fiesta
Beristain offers broader advice for navigating the holiday feasts: balance each dish with steamed fresh vegetables, avoid sugary drinks in favor of natural fruit or fruit without added sugar, and moderate consumption of fried foods and rich dressings like cream and chicharrón.
“Adopting small modifications in planning, moderating portions and caring for the frequency of consumption allows you to maintain the balance between tradition and well-being,” Beristain, also treasurer of the Mexican College of Nutritionists, Yucatan chapter, concluded. “Thus, each bite not only connects us with our cultural roots, but also becomes a gesture of care towards our body. Celebrate with flavor and health: the key is to enjoy with measure.”
