Eating nachos while on a diet may seem counterintuitive. After all, nachos are typically loaded with calories, fat, and sodium. However, enjoying nachos in moderation can be part of a balanced diet plan. Here’s a look at whether and how to fit nachos into your diet.
Can you eat nachos on a diet?
Yes, you can eat nachos while following a diet, but portion control is key. When eating nachos as part of a reduced calorie diet:
- Stick to a small serving size – about 1 cup of nachos
- Load up on veggies and lean protein instead of fatty meats, cheese, and sour cream
- Balance nacho intake with other nutrient-dense foods
- Account for nacho calories within your daily calorie goal
With mindful eating habits, nachos can be part of a healthy diet plan. The key is moderation and ensuring nachos don’t become a daily indulgence.
Nutrition facts for nachos
To determine if nachos fit into your diet, look at the nutrition facts:
| 1 cup nachos | Calories | Fat | Carbs | Protein |
|---|---|---|---|---|
| With beef, beans, cheese, etc. | 500-800 | 25-40g | 45-60g | 20-25g |
| With chicken, veggies, salsa | 300-500 | 10-20g | 30-45g | 15-20g |
As you can see, nacho nutrition varies widely depending on toppings. Loaded beef and cheese nachos come in at 500-800 calories per serving, while lighter veggie nachos are 300-500 calories. Compare these numbers to your diet goals to decide if and how nachos can fit in.
Tips for eating nachos on a diet
Here are some tips to enjoy nachos without derailing your diet:
Control portions
Stick to a single-serve portion – about 1 cup or a small appetizer size. Pre-portion nachos into individual bowls instead of serving family-style from one platter.
Load up on veggies
Pile nachos high with tomatoes, bell peppers, onions, black beans, jalapenos, and other fresh veggies to add bulk and nutrition without many calories.
Go easy on fat and sodium
Limit high-fat cheese, sour cream, guacamole, and greasy meats like ground beef. Season with salsa, pico de gallo, or hot sauce instead of fatty toppings.
Choose lean protein
Top with grilled chicken or shrimp instead of beef. Beans also add protein without much fat.
Use low-fat swaps
Swap regular sour cream for Greek yogurt, regular cheese for low-fat varieties, and chips for baked tortilla chips.
Balance with other foods
Eat nachos as part of meal with a lean protein source, vegetables or salad, and whole grains. This helps control portions and adds nutrients.
Healthy nacho recipes for diets
Try these diet-friendly nacho recipes:
Skinny turkey nachos
- Whole grain tortilla chips
- Shredded turkey breast
- Shredded low-fat Mexican cheese
- Chopped tomatoes, onions, cilantro
- Black beans
- Plain Greek yogurt instead of sour cream
Loaded veggie nachos
- Baked tortilla chips
- Refried beans
- Chopped bell peppers, onions, mushrooms
- Jalapenos
- Avocado slices
- Shredded low-fat Jack cheese
- Pico de gallo
Southwest chicken nachos
- Baked tortilla chips
- Grilled chicken breasts, chopped
- Low-fat shredded pepperjack cheese
- Corn, black beans, red onion
- Chopped cilantro
- Greek yogurt instead of sour cream
Get creative with veggie toppings and lean proteins to lighten up your nachos.
Should you eat nachos every day on a diet?
No, nachos should not be part of your daily diet. While the occasional nacho indulgence is fine, making it an everyday habit can cause problems:
- Too many calories – Eating nachos daily makes it hard to maintain a calorie deficit.
- Nutritional deficits – Heavy in fat and carbs, nachos lack adequate protein, vitamins, and minerals.
- Weight loss plateaus – Frequent nacho-eating prevents long-term weight loss.
- Unhealthy patterns – Daily nachos promote poor portion control and food choices.
Limit nachos to 1-2 times per week at most when dieting. Focus on more well-rounded, nutrient-dense meals on most days.
Healthier swaps for nachos
On days when you want to forgo nachos, try these healthier snack swaps:
| Instead of nachos… | Have this |
|---|---|
| Nachos with beef and cheese | Veggie quesadilla with salsa |
| Cheesy nachos | Edamame hummus with veggies |
| Loaded nachos | Turkey chili in a baked sweet potato |
| Beefy nachos | Stuffed bell pepper with rice, beans, cheese |
Satisfy cravings with lighter nacho alternatives within your diet framework.
The bottom line
Nachos can be part of a healthy diet when eaten in moderation alongside nutritious foods. Limit portions, pile on veggies, and swap full-fat toppings for lighter options. Nachos make an sensible occasional treat, but shouldn’t become an everyday habit when dieting.