Trying to lose weight or watch your fat intake? Either way, does that mean Mexican food is now off limits? Not necessarily.

While you might want to skip the fried ice cream and the crispy taquitos, when it comes to taste and nutrition, Mexican food can be great.

Each dish that’s served in Mexican cooking is as unique as the different regions of the country; one thing they all have in common is that they make the most of ingredients native to the land.

Foods like corn, beans and squash were some of the earliest cultivated foods eaten by the native Aztecs and Mayans and are still major ingredients in many Mexican dishes. When the Spanish arrived, they brought with them foods like pork, rice and spices. But unlike many cuisines that got swallowed up by the arrival of a different culture, Mexico was able to combine native and newly introduced foods. Together, they make Mexican cooking one of the most distinctive in the world.

We keep hearing about how important it is to eat locally, not only for our health but for the environment, too. It seems the people of Mexico have known this for centuries. Today, many grow vegetables in their own backyards, and a daily trip to the local market is still commonplace. And while we’re only just discovering that foods like chocolate and cinnamon have great health benefits, they’ve been major ingredients in Mexican cooking for years.

Even the once-considered-too-high-in-fat avocado is now getting a second chance in the good-for-you-fat group.

Foods to eat

If you’re watching your weight, foods like salsa are high in taste, but low in calories, and most of them are fat-free. They’re easy to make, and one way to add more flavor is to use fire-roasted tomatoes. They add more depth to soups and sauces, too. Another plus is you can use less salt in just about any dish.

One other ingredient that’s gaining more popularity is the chipotle pepper. You can buy it as a seasoning, sauce or in cans in adobo sauce. It has a smoky flavor and gives a lift to just about anything from eggs to main-course dishes.

And foods like beans, rice, and vegetables are low in fat and contain fiber. You can opt for all-vegetarian tacos and burritos or go heavier with the beans and vegetables and light on the meat.

And Mexico even supplies us with a great find when it comes to sweetening foods. There’s a product called agave nectar that comes from a cactus. It has a low glycemic index and is therefore perfect if you’re on a diet or even diabetic.

Foods and methods to avoid

Registered dietitian Lanah Brennan points out some high-fat Mexican dishes can be converted into low-fat meals.

Foods like frijoles negros y arroz, or black beans and rice, don’t have to be made with fat. And elote, roasted corn on the cob, can be made using lemon juice instead of butter.

“When you make Vera Cruz style seafood dishes, or you sauté meat or vegetables, use low-sodium chicken or vegetable broth in place of the oil to lock in flavor and moisture,” says Brennan.

In addition, lots of us don’t realize refried beans can be really high in fat and cholesterol. When you buy them at the supermarket check the label and avoid any variety that contains lard. A safe bet is to choose one that says suitable for vegetarians because it won’t contain any animal fat, which usually means lard. If you’re making your own, Brennan suggests mixing the beans with onion and garlic you’ve sautéed with low sodium chicken or vegetable broth in place of the oil many recipes call for.

And what would a burrito or enchilada be without the melted cheese and sour cream mounded on top? Still, there’s an easy solution, says Brennan.

“Choose only one source of added fat in the meal and limit portion sizes. Use a quarter cup of cheese or two tablespoons of sour cream, or just use salsa instead.”

You can even soften tortillas, enchiladas or tacos by wrapping them in a cloth and steaming them instead of adding oil. And always select lean cuts of meat. Brennan recommends flank steak for things like tacos, skinless white meat chicken, pork tenderloin, or even fish for tacos and enchiladas.

And if molé sauce is one of your favorites but you’re watching those calories, Brennan says go with chile peppers, paprika, cumin, unsweetened cocoa instead of the traditional molé which is made from a combination of oil and ground nuts.

To finish off the meal, and if Mexican desserts are your weakness, try switching ingredients; you’ll still get all the taste, but less of the fat and calories. “Skip the sweetened condensed milk typically called for in Mexican recipes. For something like flan, try evaporated skim milk, egg substitute and sugar and vanilla,” says Brennan.