Like many chain restaurants, On the Border provides the nutrition information for many of its menu items. If you're trying to eat healthy, the menu is a good place to start. It may take a little planning, but no matter what type of diet you're following, you may be able to find something that fits.
Please note that menus differ from restaurant to restaurant and this may affect nutrition information.
For the health conscious, On the Border has a special section of the menu that features low calorie items called Border Smart. Many of these items are good for fat and calorie counters, but they tend to be high in carbohydrates and sodium. The Spinach and Mushroom Tomatillo Enchiladas without a side is the lowest calorie option with 250 calories, 7 grams of total fat, 42 grams of carb, 1 gram of fiber, 7 grams of protein and 840 milligrams of sodium.
You can also create your own meal using the Border Smart menu. For example, a healthy combo might include the Grilled Chicken Fajita Taco with the Side Salad with Salsa, which has 210 calories, 6 grams of total fat, 27 grams of carbs, 5 grams of fiber, 14 grams of protein and 950 milligrams of sodium.
To help reduce the sodium in your meals at On the Border, ask the server if you can have your food prepared without any added salt. You can also ask for any special sauce or cheese to be served on the side.
Fajitas are a Healthy Option
When dining at a Tex-Mex style restaurant like On the Border, look to fajitas as a good choice. You get to control the ingredients to some extent and they're loaded with vegetables. In fact, the Grilled Vegetable Fajitas without any sides at On the Border is a good low-calorie choice, with 240 calories, 13 grams of total fat, 1.5 grams of saturated fat, 30 grams of carbs, 5 grams of fiber, 5 grams of protein and 640 milligrams of sodium.
The Chicken Fajitas is your next best option with 320 calories, 14 grams of total fat, 2 grams of saturated fat, 12 grams of carb, 2 grams of fiber, 40 grams of protein and 770 milligrams of sodium. If you're counting carbs, eat the chicken and vegetables without the tortilla.
Soups and Salads
Soup and salad are also relatively good options when dining at On the Border for those following a special diet, although many of the choices are very high in sodium and some are high in fat. A cup of the Chicken Tortilla Soup has 290 calories, 14 grams of total fat, 6 grams of saturated fat, 25 grams of carbs, 2 grams of fiber, 18 grams of protein and 950 milligrams of sodium.
The Mango Chicken Salad with Fat-Free Mango Citrus Vinaigrette is low in calories and high in fiber, but very high in carbs. One serving has 400 calories, 6 grams of total fat, 3.5 grams of saturated fat, 52 grams of carbs, 11 grams of fiber, 43 grams of protein and 870 milligrams of sodium.
Create Your Own Combo
The Create Your Own Combo may be a good place to get a taste of some of your favorite Tex-Mex items without having to order an entire meal with all the calories and fat. For example, consider Chicken Tinga Enchilada with Green Chile Sauce and the House Salad without dressing, which has 330 calories, 15 grams of total fat, 6.5 grams of saturated fat, 35 grams of carbs, 5 grams of fiber, 17 grams of protein and 820 milligrams of sodium. Ask for the fat-free dressing on the side for your salad to limit additional calories and sodium.
Jill Corleone is a registered dietitian and health coach who has been writing and lecturing on diet and health for more than 15 years. Her work has been featured on the Huffington Post, Diabetes Self-Management and in the book "Noninvasive Mechanical Ventilation," edited by John R. Bach, M.D. Corleone holds a Bachelor of Science in nutrition.