Cooking at home gives you complete control over what goes into your meals. But, let's face it, it's just plain nice to go out to eat once in a while. You can try new tastes and -- bonus -- there are no dishes to wash. When you know what to look for, eating out can be healthful, too.

If you're heading out to eat, try these tips that will help you enjoy Mexican food without the guilt:

• Skip the chips. If you can stop at three or four chips dipped in salsa, then go ahead and enjoy. (And please send me some of your willpower.) But when that big basket of chips is dropped off at your table, most people keep reaching for more without realizing how many they're eating.
• Just say no to the margaritas. I know, I know ... they're ridiculously yummy. But margaritas can be up to 45 calories per ounce. Considering the margaritas most restaurants serve are roughly the size of a swimming pool and made with sour mix, that can really add up. Heck, margaritas even made Forbes' list of the most fattening drinks.
  
• Soup it up. Want an appetizer? Try a gazpacho or a black bean soup. Not only are these options significantly lighter than nachos or other appetizers, they're tasty and provide some decent nutrition.
• Go lean with protein. Opt for grilled chicken or shrimp instead of beef.
  
• Don't get fried. Chimichangas, chile rellanos, flautas and other fried entrees really bump up the calorie count. Avoid the fried foods altogether.
• Switch up your sides. Many dishes will come with refried beans, guacamole or other sides. Ask for other options such as seasoned rice or rice and beans (neither of which is low-cal, but it's a slightly better option).
• Know the language. The menu descriptions should let you know what you're ordering, but you can still keep your eye out for a few key words: asada (grilled), pollo (chicken) and arroz (rice).
• Go veg. More and more restaurants are offering vegetarian options. Even if it's not on the menu, you can request something like vegetarian fajitas.

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I'm a big fan of Mexican food, but not a fan of all the fat that usually goes along with it. That doesn't hold me back from enjoying it whenever I want, though. I just order or make each dish in a much smarter and healthier way.

Homemade Tortilla Chips are a staple item and the great news is, they're painfully easy to make. I whip up a batch quickly and serve them with salsa (which is naturally nonfat) or my Fat Free Mexican O-Layered Dip.

Both recipes are available in my online recipe book at Fitzness.com, and I hope you'll give them a try. Other fun toppings to add to your chips are lean grilled meat, veggies, low fat or nonfat cheeses and sour cream.

Just like any other style of cooking, whenever you ditch the oil, butter and fatty sauces ... you'll end up with a much healthier meal. Ole!

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I don't know about you, but as the days grow shorter and colder, I find myself drawn to warm, comforting foods -- things like soups, stews, pastas, and casseroles. You know, winter foods that can warm you up on the coldest of days.

I love spicy foods, so it's not surprising that Chili Con Carne is one of my winter go-to foods. It's easy to make, it's chalk full of healthy veggies and beans, and -- most important -- it's hot, both in taste and temperature. Topped with a little sour cream, a bit of melted cheese and a slice of warm, freshly baked bread, it's an ideal cold-day treat.

But how healthy is it? How many calories does it have?

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• Corn tortillas count as a whole grain. Whole corn is an influential member of the whole grain family and reportedly has twice the antioxidant activity of apples.
• Taco-sized tortillas are quick calorie cutters. Two six-inch soft yellow corn tortillas in place of the same sized flour version saves 110 calories and adds an extra gram of fiber to your diet.
• Tortillas can be made from a variety whole grains -- corn, multigrain (mixtures of whole wheat, rye, barley and oats), brown rice, hemp and teff (a whole grain staple in Ethiopia).
• Tortillas are versatile. You can't go wrong if you fill with black or pinto beans, lots of veggies, sliced avocado, guacamole, even nut butter and fruit.
  

Perhaps I need to rethink my Mexican mindset. Seems I can find some healthy helpings of food at my favorite local hot spot. Just need to make sure to keep the chips and salsa off the table. Well, maybe not the salsa. But the chips, for sure.

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This weekend, our family went to a Mexican Fiesta party. I gotta say, not only were the food offerings delicious -- and plentiful! -- they were also healthy. From guacamole and veggies to slow-cooked beans with cilantro, there was something to satisfy every taste, and every nutritional need.

My favorite had to be the Mexican chopped salad with honey lime dressing. This salad had greens, chunks and color, color, color. Everything is fresh and the balanced ingredients are oozing nutrition.

Talk about a masterpiece: romaine, black beans, corn, tomato, avocado, jicama, radishes, red pepper, and a delectable dressing, complete with fresh garlic.

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A friend of my mom's has been sick for weeks, with a case of possible salmonella poisoning. The culprit, she thinks, are the peppers she put on her build-your-own salad at a local restaurant. I'm not sure what kinds of peppers are to blame for her illness but I do know this: government inspectors have just issued a strong warning to consumers not to eat jalapenos, or fresh salsa made from them.

The warning comes as a result of one single Mexican-grown jalapeno pepper found in Texas. This discovery, say officials, is the equivalent of a fingerprint. Still, it's cause for worry.

Perhaps the tainted pepper came straight from a farm, a plant, a packing house. It's all pretty unclear. But those involved realize the need to iron out the details of this scare soon, as parts of the country are entering prime hot pepper season.

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It's almost Cinco de Mayo, which is, unfortunately, one of my favorite holidays to celebrate because, even though it packs a lot of calories, I really love Mexican food. And, what good is an enchilada without a margarita?

In case your mouth is watering just thinking about a cold, delicious margarita (because, honestly, mine is watering just writing about it), I've pulled together some links that look like good options. They'll keep your calories lower than a regular margarita, but it's no free pass -- most of these still pack over 100 calories per serving. But, if you have a recipe you dig, share the love! And feliz Cinco de Mayo!

• Fitnessmagazine.com -- Frozen Lime Margarita
• Hungry-Girl.com -- Rockin' Razzy Rita, HG's Fruitylicious Margarita, and HG's Magical Low-Cal Margarita
• Ehow.com -- Delicious Low-Cal Margarita
• MargaritaTexas.com -- Low-Cal Margarita
• Suite101.com -- Low Calorie Agave Margarita

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Agave nectar has shown up as tidbits in various post on That's Fit before, whether it's an ingredient in a hot chocolate recipe or an element of a celebrity's diet. But for those of you who don't know the details of what this sweet syrup is, where it comes from and why it's a good alternative to sugar or artificial sweeteners, this is for you:

Agave nectar is derived from a Mexican plant and considered a healthy alternative to sugar and artificial sweeteners because it's naturally derived and has a low glycemic effect, which is explained thoroughly in this article on Shake Off the Sugar a web site devoted to low-carb options and reducing sugar intake. And here's another article about the trend in use of agave as a sweet alternative.

As for me, I use it in tea and baking recipes as well as in my morning oatmeal. The other day, I used it in lemonade. But I found adding a little organic sugar made the taste of the lemons come out more. Call me crazy.

My experiments have been fun and mostly successful. And I can vouch for agave's low glycemic load as I'm a type 1 diabetic using an insulin pump to control blood sugar and testing often. The effect of agave nectar on my blood sugar is minimal. But of course other experiences might be different. Our bodies are not entirely identical in how they react to various substances. And I'm not your doctor, so talk to yours about how you might use agave in your diet.

You can usually find agave in your local health food store. My local Super Target stocks it too. And you can buy online too. Sweet!

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So, I tried the new Havana Chicken (with a touch of lime) Lowest Fat! burrito from California Tortilla yesterday. And, boy, was it a tasty burrito. Mesquite chicken, Mexican rice, black beans, spicy low fat Havana sauce with a touch of lime, fresh salsa and romaine.

One of the things I like about getting burritos at California Tortilla -- besides the chance to sample the varied hot sauces from their Wall of Flame -- is that they offer a small and regular size. Most restaurant burritos are made one size -- huge. They're often more than I want or anyone should have. Another bonus within this Mexican food chain: lite versions of menu items.

That means in the case of my new Cuban burrito discovery, if you opt for the small lite version you're taking in less than 4 grams of fat and less than 30 carbs. If you want to try one, there are locations in several states including my home state of Virginia despite the name. Ironically, there are no locations listed for California. You might also check out the listing of grand openings planned to see if there is one planned for your area. California Tortilla gives free burritos and drinks to all patrons during certain hours on the first day of business for all new restaurants and a free burrito every week for a year for the first 10 people in line. (My town was the lucky one in February!)

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I think I need to head to my favorite Mexican restaurant, a place I typically avoid because I just can't stop myself from inhaling chips and salsa. Maybe if I stick with Mexican cheeses, beans, soups, tomato-based sauces, and meats I'll be OK, though. I may even prevent breast cancer from paying me a return visit.

A tradition Mexican diet may help prevent breast cancer, says a study of hundreds of women living in the Four Corners region (Colorado, Utah, New Mexico, and Arizona). Hey, low fat diets and moderate consumption of red wine are credited for warding off heart disease. Why not Mexican food and breast cancer?

Researchers happened upon their study after noting lower rates of breast cancer among Hispanic women. They looked at diets such as the Native Mexican diet, the Western diet, the Mediterranean diet, and low-fat diets. The lowest risk of breast cancer turned up among those who closely followed the Mexican and Mediterranean diets.

This isn't a one-size-fits-all diet, though. To read more about the folks who benefit most -- like premenopausal women with a BMI of less than 25 -- read more here.

Incidentally, the diet associated with the highest risk of breast cancer, regardless of menopausal status is the Western diet.

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Americans eat out on average four to five times per week, says a survey conducted in 2000. Once a special treat, going out to eat is now routine, which makes it more important than ever that we're careful about what we consume. Keep these guidelines in mind when enjoying your favorite cuisines.

Italian

• Don't go overboard on portions that come with the names pesto, creamy tomato, alfredo, carbonera, pancetta, sausage, pepperoni, parmigiana, stuffed, or frito -- this means fried.
• Cut down on your servings of pasta dishes stuffed with cheese, like manicotti and lasagna. Instead choose noodles with a sprinkling of cheese.
  

Chinese

• Watch out for sauces. They are generally low in fat but high in sodium or sugar. Examples are: Black bean, hoisin, oyster, plum, and sweet and sour.
• Steer away from the words fried, crispy, or golden brown. It means the food has been battered and fried. Think egg rolls, egg foo young, spring rolls, pot stickers, won tons, and sesame noodles and you'll know what I mean.
• Beware of MSG (monosodium glutamate), a flavor enhancer that may come with sensitivity issues. Ask for your food to be prepared without this additive.
  

Japanese

• Minimize your sodium intake by passing on some of these: Miso, soy sauce, and teriaki. Try balancing these items with a lot of fruits, veggies, and water.
• Be mindful of the amount of cream cheese, avocado, and fried foods that are packed into your sushi rolls.
  

Mexican

• Choose your sides wisely. Most Mexican meals automatically come with chips, beans, rice, and tortillas. Forgo some and pick only what you really love.
• Order a side salad instead of either rice or beans for added nutrition and fiber.
• Take black or pinto beans over the refried variety -- these are higher in fat and some restaurants still use lard when preparing them.
• Use salsa and pico de gallo -- they are loaded with nutrients -- to add flavor without adding fat.
  

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Hola! I just made some of my favorite party dip tonight for a get together tomorrow and thought I should share it with you. I make my Fat Free Mexican O-Layered Dip often and it's always a crowd pleaser. It only requires a few simple ingredients and is quick and easy to just throw together. Add some lean meat to it and you can enjoy it as a meal.

Have a looksy here at the recipe, give it a try and let me know what you think! I love great food, and have had great success substituting the fattening parts for equally tasty not so fattening parts. Adios!

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I love spicy food -- though not as much as my partner Jon does (he's notorious for putting hot sauce on everything.) -- and it's a good thing I do because spicy foods are actually really good for you (though they might be hard on your gut if you're not used to them.) According to Fitsugar, spicy foods can do the following for you:

• Help you lose weight
• Help you build muscle
• Help you fight off Alzheimer's
• Help improve your overall mood

So now it's your turn -- what's your favourite spicy food? Me, I love curries, particularly Penang and green curries from Thailand. I also love pretty much all foods Indian and Mexican.

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At the office the other day I was talking with a co-worker about the kind of crap I used to eat at the mall when I was a teenager. Cinnabuns with extra icing (the entire bun) and poutine (a French-Canadian specialty that consists of fries covered in cheese and gravy -- trust me, don't knock it until you tried it because it's indescribably delicious) were always the order of the day. I finished my end of the chat with the statement "no wonder I was so chubby in Jr. High".

I tend to avoid mall food altogether now but when I do need to grab a bite from the food court, I skip the fries and sugary stuff and stick to the healthy options that are available. These days there's way more variety with wraps, soups, sandwiches, salads and more on offer at most shopping centers.

As this article points out, lots different cultures are represented these days including Mexican, Greek, Italian, Chinese and Japanese. If you're willing to skip the fried stuff, ask for dressing on the side, opt for whole-wheat rather than white bread and avoid extra sauces like mayo and ketchup, you can cut calories while still consuming healthy veggies and protein. For ideas on the best items to order at the food fair, take a look here.

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Mexican food is definitely a fan favorite, but tends to be atrociously heavy in fat and calories. It doesn't have to be though, and getting the taste you like without the love handles to match isn't such a challenge.

The ingredients on almost all Mexican meals are mainly the same. Meat, beans, veggies, rice, cheese, sour cream, guacamole, salsa and some version of a tortilla shell. Give or take a little bit of each ingredient, the meals don't vary much. Cooking at home or ordering out there's a few adjustments you can make to keep things more healthful than not.

First, choose a lean meat. Doesn't matter which one, just make it lean; not cooked in oil. Black beans or fat-free re-fried beans are your next choice. Beans are high in protein, but also high in calories so avoid too much. Fill up on those veggies, just make sure they are grilled, not sauteed. My favorite Mexican restaurant will grill mine dry, grease free. Pile on the fresh veggies like lettuce and tomatoes freely.