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Are fajitas fattening?

While restaurant fajitas are often loaded with calories, refined carbohydrates, sodium and fat, you can easily make healthy fajitas at home that help you stick to your diet.

healthyeating.sfgate.com - Fajitas for a Diet - Healthy Eating | SF Gate

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Many diets fail due to their unsustainability – if you’re always eating diet fare that you don’t enjoy, you won’t be able to stick to your plan long enough to see results. Finding ways to make healthy versions of foods you love can help you make your new diet a lifestyle change, which will make it more likely you will achieve long-term results. While restaurant fajitas are often loaded with calories, refined carbohydrates, sodium and fat, you can easily make healthy fajitas at home that help you stick to your diet.

Reduce Fat Intake

The fat in fajitas comes from a number of sources, including cheese, sour cream, cooking oil and meat. Two easy ways to cut your fat intake and make fajitas more diet friendly is to reduce or eliminate the cheese on fajitas and limit your use of cooking oil. Instead of pouring oil freely into the pan, try measuring a tablespoon of olive oil to cook your vegetables and meat. You can also reduce the fat content of your fajitas by rinsing the cooked meat in water before seasoning to wash away the excess fat, or use beans or chickpeas in place of meat to cut your fat intake. Instead of topping your fajitas with sour cream, consider substituting the condiment with unflavored non-fat Greek yogurt. You’ll get the tangy flavor and creamy texture of real sour cream without the fat.

Reduce Carbohydrate Intake

Most of the carbohydrates in fajitas come from tortilla wraps. Many tortilla wraps are very rich in carbohydrates, and white tortilla wraps contain refined grains that cause a spike in your blood sugar after eating. To reduce the carbohydrate content of your fajitas, try selecting low-calorie or low-fat wraps made from whole grains. While these wraps still contain some carbohydrates, whole-grain wraps also contain dietary fiber, which will help fill you up and prevent overeating. If you’re on a diet, it’s important to get the most from your food so that your body has the nutrients it needs to run efficiently. Loading your fajitas with healthy ingredients such as vegetables helps you increase your nutrient intake without adding extra calories. Since a healthy diet should include vegetables of every color, include a mix of red, yellow and green peppers along with mushrooms and onions in your fajitas. Baby spinach and zucchini, while not traditionally associated with Mexican cuisine, have mild flavors that work well in fajitas.

Control Your Calorie Intake

If you’re eating fajitas on a diet, practicing portion control is essential. Even if you make healthy substitutions on your fajitas, overeating sabotages your weight loss efforts. Measure the amount of meat and cheese you add to your fajitas so you can accurately calculate the calorie content of your meal and avoid accidentally over-consuming these calorie-dense ingredients.

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