Deciphering the Menu: Italian Cuisines

To most people, Italian food means pasta. Pasta is low in fat, and whole-grain pasta is a good choice when available. It’s the full-fat cheeses and cream sauces that add all the saturated fat and calories. So ask for fettucine with marinara sauce. That’s amore! ~American Heart Association

So many people are under the impression that "carbs" (referring to starchy foods) are the enemy and they're not.  Pasta, bread, brown rice and other grains contain B vitamins (thiamin, riboflavin, niacin, folate (sometimes fortified), panthothenic acid (rich in whole grain foods), biotin (in small amounts)) and iron. If they come from whole grains (unrefined), then the fiber content is likely higher (>2 grams per serving). Yes,  for the smallest portion, these foods tends to be calorically-dense (high in calories). For example, 2 ounces of cooked spaghetti pasta is equal to 200 calories. How often do you measure your pasta?  Are you eating 2 ounces or more when preparing a pasta dish at home or while dining out? Let's see!

 2-oz (56 gram) of dried spaghetti pasta

200 calories

*Looks like a lot of pasta but it really isn't

2 ounces (56 grams) cooked spaghetti pasta

*Looks like a reasonable portion to eat

200 calories

  

  

Tips for Eating Italian Cuisines

• 
  
  Enjoy pasta as a main entree rather than an appetizer. Be mindful of portion size. For every 2-oz of pasta eaten, it is 200 calories. Include in this dish lean protein (chicken/fish/meat/beans/soy) and vegetables.

• Share foods with your dining companions.

• Ask your waiter to hold the cheese and the bacon.

• If you order pizza, choose toppings like spinach, mushrooms, broccoli and roasted peppers to keep down the saturated fat and add up the vegetables.

1. Instead of: Fried calamari
• Try: Roasted peppers or minestrone soup
2. Instead of: Cheese or meat-filled pastas or casserole-type dishes
• Try: Pasta primavera (with sauteed garden vegetables) or pasta with white or red clam sauce
3. Instead of: Pasta with butter or cream sauces (such as Alfredo sauce)
• Try: Pasta with marsala sauce (made with wine) or marinara sauce (made with tomatoes, onions and garlic)
4. Instead of: Any scallopine or parmigiana (floured, fried and baked with cheese) dish
• Try: Marsala and piccata dishes
5. Instead of: Italian pastries such as cream cake
• Try: Italian ices

Picture credits:
Picture of the pasta and vegetable dish was taken from the American Heart Association Website