Going Healthy When Eating Italian Food

When you decide on “Italian Food” what pops into your mind? Pasta, pizza, bread, rich and creamy dishes, you say?  True.

Ordering a healthy meal at an Italian restaurant actually isn’t that difficult because of the abundance of healthy ingredients like tomatoes, olive oil, herbs, vegetables, beans, and lean proteins like chicken and seafood. But, the toughest part is not overeating. Below are a few ways to keep the delicious Italian Cuisine a part of your healthier and lower-calorie lifestyle.

Portion the Pasta

Pasta isn't off-limits — but the dish you choose matters. Just pick wisely – Skip the heavy cream and butter based sauces, and no heavy meat/sausage dishes. If a dish has a white sauce listed and you are interested in ordering it, you can always ask to have the red sauce instead and save yourself a lot of calories. My go-to entrée is pasta primavera, which is pasta prepared with lots of sautéed vegetables and some sort of protein—usually chicken or shrimp. If you fill up on the veggies and protein first, you'll be less tempted to pick at the remaining pasta.  

Many Italian restaurants list the pasta in the traditional small first dish "primi". If this is the case, you may be okay with this as your main entrée. If the order is a larger main entrée, split the dish or just order your own side of pasta.

Ignite the Grill

Order grilled dishes. I always look for fresh fish and seafood dishes in Italian restaurants since fish tends to be on the lighter side. Just be mindful of the portions. Remember, too much of anything is TOO MUCH. Roasted is also a great option for fish or chicken. But, be mindful that roasting a dish can hold a little more fat and oil. Try peeling back the skin on the chicken or ask for the vegetables to be roasted lightly (with less oil).

Begin It Right

I like to fill up on a nice house salad or minestrone soup to help keep myself from over-eating other higher calorie entrées. Vegetables are lower in calories, high in fiber and are a great way to keep you from diving face-first into your main dish. Watch for dressing portions, though: When ordering salad,  always ask for dressing on the side so you can control how much to add.

Pass on

Anything breaded and/or fried "fritti" including fried calamari, mozzarella sticks, etc.
Bread baskets. I know it’s tempting. If it is the best bread EVER, then enjoy one slice.
Cheesy dishes: Mushrooms stuffed with cheese, fried cheese sticks, or a caprese salad. 

Dessert Course

If dessert is a must, your go-to dessert is a fruit sorbet. It's a better option than ice cream or gelato since it's lighter and lactose and gluten free. Half-cup serving of sorbet contains about 120 calories; whereas the same amount of ice cream can have more than 250 calories. Another option would be an espresso or a non-fat cappuccino with a small biscotti.

Remember The Basics

Go lean. Choose seafood, vegetarian, or chicken over beef. It can cut fat and calories down tremendously without sacrificing flavor.

Avoid fried, crispy, heavily sautéed, au gratin, coated, basted, or stuffed food items. 

Instead ask for steamed, broiled, baked, or poached.

Share dishes with your friends or family.

Sip on a glass of wine instead of choosing a bottle to share with your dinner companion. A bottle of red wine has about 25 ounces and 530 calories vs. 100 calories per cup

Option for dishes made with oil instead of butter. It may not cut calories but it will reduce the unhealthy saturated fat. 

To reduce the calories, just ask the restaurant to go light with the oil.

Buon Appetito!