Healthy Tex-Mex Swaps: How to Enjoy Your Favorite Foods and Still Lose Weight
Living in South Texas means one thing — food is part of our culture. From breakfast tacos to tamales, arroz, and enchiladas, Tex-Mex favorites bring families together. But if you’re trying to lose weight, it can feel like you have to give up the foods you love.
At Nuestro Nutrition LLC, we believe that lasting weight loss doesn’t come from restriction — it comes from balance. Our dietitians show clients across the Rio Grande Valley, Laredo, and Texas how to make simple Tex-Mex swaps that still taste amazing and support your health goals.
Why Traditional Diets Don’t Work Here
Most generic diet plans forget about our culture and food traditions. When you cut out everything you love, it’s hard to stick with it. That’s why our approach focuses on realistic, culturally inclusive nutrition — because tacos, arroz, and tamales can fit into a healthy plan.
🌮 Smart Tex-Mex Swaps That Make a Difference
1. Tortillas → High-Fiber or Protein Tortillas
Switch to whole-wheat or low-carb tortillas to add fiber and reduce calories.
💡 Bonus tip: Try making tacos with lettuce wraps for a low-calorie crunch!
2. Refried Beans → Whole or Black Beans
Skip the lard and use boiled or mashed black beans with olive oil. You’ll get fiber, protein, and heart-healthy fats instead.
3. White Rice → Cauliflower or Brown Rice
Mix half brown rice and half cauliflower rice for texture and fewer carbs — perfect for arroz con pollo or burrito bowls.
4. Ground Beef → Lean Beef, Chicken, or Turkey
Taco night can stay delicious with lean proteins. Season with fresh herbs, lime, and your favorite salsa — flavor without the extra fat.
5. Queso & Sour Cream → Greek Yogurt or Avocado Cream
Replace sour cream with plain Greek yogurt or blend avocado with cilantro and lime for a creamy topping full of nutrients.
6. Fried Foods → Air-Fried or Grilled
From flautas to fajitas, using an air fryer or grill gives you flavor and crispness with a fraction of the oil.
Balanced Plates, Not Boring Meals
We teach clients how to build meals using the “Nuestro Plate Method”:
🍗 ½ non-starchy veggies
🥩 ¼ lean protein
🌮 ¼ healthy carbs or tortillas
🥑 Add a touch of healthy fat (avocado, olive oil, nuts)
This method helps you control portions while still enjoying your favorite foods — the South Texas way.
Insurance-Covered Weight Loss Support
Most health insurance plans cover visits with a registered dietitian — often with little or no cost to you.
We accept:
Blue Cross Blue Shield
United Healthcare
Ambetter
Molina Marketplace
Cigna & Humana
Medicare (for qualifying conditions)
Medicaid (under 21)
Serving the Rio Grande Valley, Laredo & All of Texas
Whether you’re in McAllen, Brownsville, Edinburg, Mission, Harlingen, Rio Grande City, or Laredo, you can work with our bilingual, virtual dietitians 100% online.
Ready to Enjoy Food and Still Lose Weight?
Healthy eating should never mean giving up your culture. Let our dietitians show you how to enjoy Tex-Mex favorites in a way that supports your goals and lifestyle.
📞 Call us: (956) 217-5113
🌐 Visit: www.nuestronutritionllc.com
💌 Email: isaac.anzaldua@nuestronutritionllc.com
Nuestro Nutrition LLC — helping Texans lose weight while keeping the flavor of home.
