For refried beans, mash the cooked beans with a little of their cooking liquid to give them the right texture, rather than using lard. For enchiladas, instead of dipping tortillas in oil to soften them, dip them in the sauce for the enchiladas or in nonfat broth. Or, just soften them plain in a warm, nonstick pan to get them soft enough to roll. Substitute corn for flour tortillas. Corn tortillas have about gram of fat, flour tortillas about 4.5 grams.
Corn is a more traditional food in Mexican-American culture than refined flour and is a whole grain.
Choose soft white Mexican cheese over yellow cheese such as cheddar, American and Monterey Jack. Pick the brightest, most colorful vegetables because those contain the most nutrients. To get more vegetables into your diet, make your tacos more interesting with lettuce, tomato and other vegetables. Choose baked over fried tortilla chips. Spread them out onto a nonstick baking pan in a single layer and mist lightly with a little water.