Trade Up Tuesday: Tortillas

Fajitas are one of our favorite things to throw on the grill! They are a great way to get a good source of lean protein and add in some delicious grilled veggies! However, worried about all the extra calories that a tortilla can add? Well, this week’s Trade Up Tuesday has a yummy solution for you!

By using La Tortilla Factory Whole Wheat Low Carb Tortillas in place of Mission Homestyle Flour Tortillas you can save 110 calories (almost 60% fewer calories), 3 grams of fat (and completely eliminate saturated fat!), 180 mg of sodium, all while adding an additional 3 grams of protein and 11 grams of fiber! Look how much more bang for your buck you can get!

Shopping Tip: Look for “hidden” trans fats in foods. Remember, trans fats are the fats that we want to completely eliminate from our diet, because they are extremely bad for our bodies and can cause heart disease. Even though a label may say that a product has 0 grams of trans fat, they can sneak it in if it is a very small amount. Look for key words in the ingredient list like “hydrogenated oils” and “partially-hydrogenated oils” which indicates trans fats.

Mission Homestyle Flour Tortillas
NuVal Score: 2
Nutrition Facts:
Serving Size: 1 tortilla
Calories: 190
Total Fat: 6g
Saturated Fat: 2.5g
Trans Fat: 0g
Cholesterol: 0mg
Sodium: 480mg
Total Carb: 29g
Dietary Fiber: 1g
Protein: 5g

Ingredients: Enriched Bleached Wheal Flour, Water, Vegetable Shortening (Interesterified Soybean Oil, Hydrogenated Soybean Oil and/or Palm Oil), Contains 2% Or Less of: Salt, Sugar, Leavening, Distilled Monoglycerides, Enzymes, Wheat Starch, Calcium Carbonate, Antioxidants, Cellulose Gum, Guar Gum, Dough Conditioners, Calcium Propionate, Sorbic Acid


La Tortilla Factory Whole Wheat Low Carb Tortillas

 NuVal Score: 65

Nutrition Facts:
Serving Size: 1 tortilla
Calories: 80
Total Fat: 3g
Saturated Fat: 0g
Trans Fat: 0g

Polyunsaturated Fat: 1g
Monounsaturated Fat: 1.5g
Cholesterol: 0mg
Sodium: 300mg
Total Carb: 18g
Dietary Fiber: 12g
Protein: 8g

Ingredients: Water, Oat Fiber, Whole Wheat Flour, Soy Flour, Vital Wheat Gluten, Expeller Pressed Canola Oil, Contains Less Than 2% of: Non-Aluminum Baking Powder, Sea Salt, Guar Gum, Citric Acid, Yeast, Xanthan Gum, L-Cysteine, Sorbic Acid, Calcium Propionate

Written by Breanne Durbin, Texas Tech Dietetic Intern

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