A Dietitian's Take on Taco Bell's Decades Menu

Taco Bell's new Decades menu offers a taste of nostalgia by bringing back the most iconic discontinued items. But can these meals help you achieve your healthy nutrition goals? We asked a dietitian.

Nostalgia sells in these highly uncertain times, and Taco Bell is the latest company to reintroduce beloved products to bring their customers back to the good old days.

The new Decades menu available from October 31st offers the "most iconic items over the last 60+ years," including

• 60s Tostada, which contains 170 kcal and includes refried beans, red sauce, iceberg lettuce, cheddar cheese, and a shell made from ground corn.
• 80s Meximelt is a 250 kcal snack that combines seasoned beef, a three-cheese blend, a flour tortilla, and pico de gallo salsa made from tomatoes, onion, cilantro, and lime juice concentrate.
• 90s Gordita Supreme, which includes flatbread made with wheat and malted barley flour, seasoned beef, iceberg lettuce, reduced-fat sour cream, tomatoes, and a three-cheese blend. It contains 280 kcal.

The new menu has attracted considerable attention, although consumer reviews are mixed. One Redditor called the tostada "heaven," while others swore that some of the items were better in the past.

Healthnews asked Amanda Sauceda, a registered dietitian, to explain how these nostalgic foods can help — or prevent from — meeting daily nutrition needs.

Is the Decades Menu a good source of protein?

Sauceda says the Gordita and Meximelt can easily help meet daily protein requirements, as they contain over 10 grams each. These meals can also help reach daily iron intake, while plant-based Tostada is lower in iron.

Meximelt contains about 20% of the daily calcium value, thanks to the blend of three cheeses — mozzarella, cheddar, and Monterey Jack. However, as with most fast food, consumers must be aware of calories.

It is very easy to overdo the calories, especially when you're most likely to get more than one item from the menu. One Gordita and Tostada will have almost 500 calories.

Sauceda

Daily caloric needs vary from person to person, depending on several factors, including age, sex, and level of physical activity.

According to the Dietary Guidelines for Americans, women need between 1,600 and 2,400 kcal per day, while estimated calorie needs for men range from 2,000 to 3,000 kcal.

Beware of sodium, saturated fats

Although these Decades' menu items can be a rich source of protein and iron, they are also high in sodium, the key component of salt.

Sauceda says that among the three analyzed items, Tostada has the least sodium, although it still contains 8% of the recommended daily value. Individuals with high blood pressure, as well as those concerned with heart health and kidney disease, may need to limit their salt intake.

She adds, "Increasing your potassium intake can help with lowering blood pressure. Adding some extra guacamole to your meal can help, thanks to the avocado, which has potassium."

These meals can also be sources of saturated fats, which may negatively affect the "bad" LDL cholesterol. Increased LDL cholesterol levels can lead to plaque buildup in the arteries and result in heart disease or stroke.

"The American Heart Association recommends having less than 6% of your daily calories come from saturated fat; for a 2000-calorie diet, that would be 13 grams daily. A Meximelt has 7 grams of saturated fat, so if you eat two of them, you'd be at the recommendation," Sauceda says.

As with any other meal, moderation is key when enjoying Taco Bell's Decades menu. If you have health concerns and are not sure whether these meals are good for you, a registered dietitian can help you determine your dietary needs.