6/4/13

Trade Up Tuesday: Tortillas





Living in Texas, we all tend to love our Mexican food! Many people have the notion that Mexican food is just a ‘splurge’ food, and may not really fit into a nutritious diet. However, there is one big way you can Trade Up and boost the nutrition of your Mexican food dinner…trade up for a healthier tortilla!

Tortillas are the centerpiece of so many dishes in Mexican Restaurants, so it is helpful to know what a difference your tortillas can make in the nutrition of your meal!

Flour tortillas are common, particularly in Tex-Mex cuisine—they are the foundation for fajitas, burritos, and some enchiladas. Mission Small/Fajita Flour Tortillas have a NuVal score of just 2. And this score is for the smaller tortillas—not the soft taco or burrito size! Flour tortillas are higher in carbohydrates and fat, and have almost no fiber.

Corn tortillas—which are usually the base for enchiladas, fish tacos, and tortilla chips, are a much better choice in term of nutrition. Mission White Corn Tortillas have the impressive NuVal score of 91! This comes close to some of the scores for fresh fruits and vegetables! These are lower in fat and higher in fiber—just be sure the corn tortillas you buy do not have trans fats listed on the label (occasionally they are made with lard).

Two Mission White Corn Tortillas (1 serving) are just 90 calories, 1 g total fat, 18 g carbohydrate (1 carb exchange for diabetic carb counting), and 3 g of fiber! In comparison, one of the Small/Fajita Super Soft Flour Tortillas tallies in at 130 calories, 3 g total fat, 22 g of carbohydrates (1 ½ carb exchanges for diabetic carb counting). Essentially, you can eat two of the corn tortillas “for the price of” one flour tortilla! And who isn’t a fan of that?

In other words, it is fine to enjoy a tortilla or two as part of a meal—and can even be good for you! So, the next time you are enjoying your favorite Mexican food meals, Trade Up to some corn tortillas for better nutrition!

Nutrition Facts:
Mission White Corn Tortillas
Serving size: 2 tortillas
Calories: 90
Fat: 1 g
Carbohydrate: 18 g
Fiber: 3 g
Protein: 2 g

Mission Small/Fajita Super Soft Flour Tortillas
Serving Size: 1 tortilla
Calories: 130
Fat: 3 g
Carbohydrate: 22 g
Fiber: 3 g
Protein: 4 g

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