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Healthy Pasta

Por Emiliana Faillace, Nutrition Counselor, MyDiet™ Team -
Healthy Pasta

Are you tired of sandwiches and frozen meals, but don't have time to cook? Pasta is the solution! Besides being delicious, it is healthy, quick and easy to prepare, and very versatile. Thanks to its subtle flavor, it can be served with many types of sauces, vegetables, and meats. This way, you'll never be bored.

Pasta can be a healthy and complete meal if you know how to prepare it. This food is rich in B-complex vitamins, fiber, and "good" carbohydrates. Moreover, they keep you satisfied for several hours and provide you with energy.

Here are some tips for you to enjoy the best pasta, while getting all its health benefits.

  • Choose the type of pasta you like most, for example: spaghetti, angel hair, fettuccini, penne, fussili, elbow pasta, or macaroni.
  • To have a high-fiber meal, try to choose brown or whole-wheat pasta, or combine regular and brown pasta.
  • If you are gluten intolerant, choose rice pasta.
  • The cooking time of pasta varies between 10 and 20 minutes. Follow the instructions on the package.
  • The best way to cook pasta is: place water in a pot and bring to boil. When it begins to boil, add a pinch of salt, a garlic clove, and a tablespoon of olive oil. Finally, add the pasta.
  • Choose a low-sodium tomato sauce—even better if its homemade.
  • If you prefer white sauces, blend some plain yogurt with low fat ricotta cheese.
  • Stay away from regular sour cream and high-fat cheeses.
  • Always add vegetables to increase your consumption of antioxidants. Some examples are: eggplant, zucchini, carrots, peppers, tomatoes, onions, mushrooms, broccoli, cauliflower and Brussels sprouts.
  • It is advisable to add some type of meat to pasta in order to increase its protein content. The healthiest options are: cooked or grilled chicken, tuna in water, turkey ham, fish, roast beef, or lean red meat.
  • To add more flavor, you can use your favorite herbs and spices, like olives, capers, and Parmesan cheese, in moderation.
  • Follow the same recommendations if you want to make a lasagna.
  • If you choose ravioli, select those that are stuffed with ground turkey, spinach, or ricotta cheese. Add the same types of sauces that are recommended for all kinds of pasta, and don't forget about vegetables!
  • If you are a vegetarian, you may use tofu, beans, chickpeans, or lentils instead of meat.
  • Remember that ½ cup of cooked pasta is equivalent to one serving of starches, so take control of your portions.


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