By Karen Collins, RD

Q: What are the most nutritious choices at a Mexican restaurant?

A: Avoid excessive saturated fat and calories by choosing grilled chicken, seafood and lean cuts of beef or pork. Choose chicken, seafood and vegetable fillings for tortillas rather than ground beef.

Although chicken fajitas may be cooked with some fat, ordering fajitas instead of chicken enchiladas, which are covered with melted cheese, will save over 100 calories and substantial saturated fat.

You can also save fat and calories by limiting use of sour cream and guacamole. Some restaurants offer reduced-fat sour cream and cheese, but fat and calories will still add up if your portions are too large.

Black bean soup can be an appetizer or main dish, depending on portion. So can gazpacho soup, which is loaded with tomatoes, a rich source of vitamins and lycopene, a plant substance associated with many health benefits.

As at most restaurants, portion control may be one of your toughest battles. Watch how much you order. If your meal appears too large, put some away in a takeout container before you accidentally eat it all.

The other calorie trap is the basket of tortilla chips often served as an appetizer. Most people find that once they start eating them it’s hard to stop.

Feel free to ask your server to remove the tortilla chips if you don’t want to be tempted.

Q: Do herbal teas that have ginseng in the name provide ginseng in an amount likely to have any real effects?

A: Ginseng teas sold as supplements list the amount of ginseng, which may also be listed as Eleuthero, the name for Siberian ginseng. If the amount you drink adds up to about 1,000 milligrams of this herb daily, it is probably comparable to other ways of consuming ginseng.

The effects of consuming ginseng, however, are not clear. Ginseng has been used for centuries to increase stamina, immune function and general well-being. These effects are not documented by solid research.

People with high blood pressure or hypoglycemia are usually warned to be wary of consuming ginseng, because it can aggravate these conditions.

Herbal teas sold as beverages rather than supplements are not required to list how much ginseng they contain. These teas may not contain amounts comparable to ginseng supplements.

Q: You talk about changing the proportions of meat and vegetables in stews and casseroles to make them more healthful. How do I do that without a recipe?

A: Start with your usual recipe for a stew or casserole; check how much meat, chicken, or seafood it contains. If the recipe calls for more than two to four ounces of uncooked meat per serving, reduce the amount.

If the dish contains dried beans, which are good sources of the protein and key minerals that meat provides, you can reduce the meat even further or omit it completely. If the recipe doesn’t contain beans, feel free to add them anyway.

Increase the amount of vegetables to compensate for the amount of meat you eliminate. If the recipe calls for only a few vegetables, add one or two more kinds for increased variety and nutrients.

Aim for at least a half-cup—preferably one cup or more—of vegetables per serving. If reaching this amount adds more volume than you removed by cutting back on meat, just add a little more broth, tomato sauce or other liquid to the dish to keep the same consistency.

Karen Collins is a noted nutritionist and registered dietitian whose columns appear on Nubella News, MSNBC.com, and other major Web sites. She is nutrition advisor for the American Institute for Cancer Research.

Nubella News, a division of Marketing Technology Solutions, Inc., offers content intended for informational purposes only. It is not a substitute for medical advice, diagnosis, or treatment. We encourage our readers to seek prompt medical care for health issues and consult their physicians before starting a new diet, fitness regimen, or medical treatment.