Your friends invite you out for Mexican food and you're trying to watch your waistline, but don't want to say no to the invite.

Here are some helpful tips to choosing the best options!

1. Aim for a High Protein based dish with lots of vegetables and minimal sauces and cheeses. Chicken, Beef, Pork or Shrimp are great to have as a base. Order a dish with at least 4-6 ounces of meat. (Think fist size or size of standard smartphone.) If you're vegetarian, be sure to specify ordering a larger amount or double up on beans. Black beans are best for highest protein content and most fiber as well.

2. Better your nutrition with more veggies!

If the dish mentions only a couple vegetables, don't hesitate to ask for more or even as a side. Lettuce, peppers, onions, cilantro, green onions, tomatoes, avocado/guacamole, corn, salsa, refried beans and black beans are all great options to have along with your main meat dish.

3. To stay Lower Carb & also save yourself from 400+ extra calories, opt for NO tortilla chips, tortilla shells, rice, sour cream, or cheeses. Yes, you can order ANY entree or appetizer no dairy unless it's a pre-made item.

A few of my staple favorites are Fajitas & Taco Salads! With fajitas you can choose one or more meats as a base with bell pepper, onions, tomatoes, and are pretty much guaranteed a side helping of lettuce, pico de gallo/tomatoes, beans, guacamole and rice.

Ask for no tortillas, sour cream, or rice as well as an extra plate and you can piece the meats, beans and veggies together nicely. Plenty of food to keep yourself full and fuel your body with good nutrition!

There are a few different options for salads. Some restaurants have a basic "Taco Salad" that you can choose either chicken, beef or shrimp. Some restaurants offer a "Fajita Salad" in which you'll also receive the bell peppers and onions along with your lettuce, salsa and beans. If they don't have the fajita option you can always order a side of the bell peppers, onions, or any extra veggies.

When you order your salad also opt for no sour cream, cheese, or eating the outside taco shell to save yourself the extra sodium, empty carbs and calories.

However, if you're still wanting a little more to add to the salad or even a dressing, use the guacamole, salsa, or even hot sauce on top! All of these will mix together nicely and add a ton of flavor!

Again, for BEST RESULTS (Health AND Waistline)...

Aim for a High Protein base to your meal (4-6 ounces of Meat or Black Beans for vegetarian), Lots of Vegetables, and Minimal sauces and cheeses!

Lose the tortilla chips, shells, wraps and sour cream to save yourself the carbs, sodium and extra 400+ calories! Not to mention the bloat later and the need for a nap....

Don't be afraid to ask for extra vegetables, substitutes in a dish, or even salsa to make the meal more complete and fulfilling!

Mas Salsa, Por Favor!

--Riannan Peterson, Author and Mexican Food Lover :P