What to Eat When You’re Eating Italian

The aroma fills the air and suddenly you’re so overcome by the delightful smells around you that your mouth is watering. Not only does Italian food taste great – but it’s also good for you, right? You don’t feel badly about ordering pasta because pasta is low in fat and calories – or so you think…

Italian food can be healthful. Olive oil is full of healthy fats, pasta is naturally low in fat and calories and many dishes are tossed with vegetables – especially tomatoes, which are high in the antioxidant lycopene. However, you can get too much of a good thing. But, don’t fear, CaloriesCount.com is here to help you navigate your way through the menu.

Appetizers
Who doesn’t love the taste of fresh Italian bread dipped in olive oil? It’s delicious and olive oil is healthy. Hang on a minute – before you go dipping away, you should know that 1 tbsp of olive oil has 100 calories. So if you indulge in the bread, watch your servings of olive oil carefully.

What to order:

Skip the fried entrees and opt for a breadstick without the olive oil.

Drinks
When in Rome…. Many people have visions of Italians downing wine at cafes. However, their glasses of wine are much smaller than the typical American serving. Just one glass of wine can really add on the calories.

What to order:

Opt for one small glass of red or white wine. Or, order a sparkling or carbonated water or diet soda, which contain no calories.

Main Entrees
When you are ready to order, think two things – small servings and red (as in marinara). First, although pasta is healthy and typically low in fat and calories, the serving sizes given at most restaurants are three to four times the standard serving size (and sometimes more). So, opt for an appetizer portion or split an entrée with your companion. Or take half home for the next day. Stay away from the cream sauces, which have more fat and calories and opt for the marinara sauces, which are tomato based.

What to order:

Order the plain spaghetti (forego the meatballs). Or, order a small portion of lasagna (forget the extra cheese and meat – go vegetarian).

Sides
You may be offered another plate of pasta to go along with your side. However, to increase your vegetable consumption, opt for a salad instead. But beware – not all salads are created equal.

What to order:

Order a garden salad (think all veggie) and opt for a light dressing on the side.

Here’s just one example of how you can make lighter choices (and how those choices can really make a difference) at your favorite Italian restaurant:

You can dine out when trying to lose weight and you can order healthier selections. Some restaurants offer nutrition information, so ask your server or look it up online to see if it is available. Remember, stay away from fried foods and extra sides of pastas – it just isn’t necessary. Stick to the salad and your entrée. And, keep in mind that most portions are very large – so order an appetizer portion, split an entrée or take at least half home for another time.

Mange Bene (Good Eating)!