Italian Survival Guide

"Habit is habit and not to be flung out the window by any man, but coaxed downstairs a step at a time"

-Mark Twain

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A few days we talked about key things to think about when eating out. Dining out truly has become a central focus for our social gatherings so it is important to know how to enjoy it without losing everything you have worked for.

After that post I decided to go more in depth in this subject. Each type of food offers it's own challenges so I am going to spend the next few posts focusing on one food type at a time.

My guilty pleasure is Italian food. I love everything from the breadsticks to the pasta, and just thinking about Olive Garden makes my mouth water. Because of my personal Italian addiction I decided to do MAKING ITALIAN HEALTHY today.

Let's first look at why Italian food can actually provide health benefits to factor into your lifestyle. First, pasta is an excellent source of carbohydrates (which we have already learned is vital in moderation). Secondly, tomatoes are typically cooked right into the pasta sauce and provide lycopene that is known to protect against cancers. A bonus is the use of olive oil (clearly better than using butter) which is high in monounsaturated fats, also known as the "good fat". Finally, garlic is in most dinner options, which is not only tasty but healthy!

Hold the reins though, these health benefits don't give you an excuse to go crazy when eating Italian. There are many healthy options on the menu hiding among some of the highest caloric meals available to Americans.

Imagine this...you walk into your favorite Italian restaurant, wait 45 minutes to finally get a table, sit down in the comfy booth with your stomach growling, and the waiter immediately places down a basket of bread. You can't help but notice the little bit of steam rising off the still warm breadstick. Your stomach gets a little louder and you try to hide the fact that your mouth is water. But wait, what are these simple breadsticks going to do for your diet? Well, the average diner digs right in, enjoying every bite, and adding up close to 500 calories before the meals arrive. Olive Garden breadsticks have 150 calories in only one breadstick, WOW! They are typically smothered with butter before cooked and are empty calories they will not put you any closer to your weight loss goals. Avoid being too hungry before getting to the table by having a small snack about an hour before going to eat. When you sit down order soup or a side salad to munch on without having to splurge on the caloric bread. If you just can't resist the breads, select one piece and put in on your plate and remove the basket from your reach.

Being overly-hungry when getting your main meal can cause you to jump right in and pig out, doing nothing but packing on the calories. Ordering an appetizer can allow you to fill up so that you eat less of the main course, both saving you calories and providing you meals for the next couple of days. Minestrone, chilled tomato, or pasta e fagioli soups are good, low-calorie soup options. Also, grilled calamari, eggplant or peppers and prociutto with melon are excellent choices.

So you passed your first test, you survived the pre-meal temptations, now for the hard test. How do you order off the menu and stay true to your healthy lifestyle?? Rule #1: Red sauces are ALWAYS better than white/cream sauces. Before the heaping serving of parmesan is added, fettucini alfredo can have 1900 calories. Yes, that is your entire days worth of calories in one meal. Red sauces are lower in fat and calories, and less damaging to your overall health efforts. So just say no to cream sauces, always!!

If you are a cheese lover and don't want to give up your obsession, try requesting half the cheese on your dinner. If you can eliminate it, ask for it off completely. It can save you calories and fat!

Check out the way things are cooked, especially the meat options. Opt for something grilled or boiled, not fried. You can always requests they cook a fried option by grilling it instead.

On salads, pastas, or meats, it is always a great option to requests sauces on the side. No, I am not saying you have to reduce yourself to plain, boring meals that are no longer exciting to eat. Enjoy your italian food, and sauce is a big part of this. The sauce is typically the good stuff, so still eat it, but by putting it on the side you will eat less of it.

Always, always, always ask for whole wheat pasta. You will be surprised what these places have to offer!!

Don't drink away your calories by indulging in wine or alcoholic beverages. Enjoy water or unsweetened ice tea...calorie free!!

The trend among all restaurants now is to mark their healthy options, so check these out first. Also, by looking up the menu before eating out will prevent you from making rash decisions. And always remember portions. Eating out is not pigging out, eat when you're hungry and stop when you're full! Taking leftovers home is a good thing!!

Choices To Savor:

-Chicken Marsala

-Pasta E Fagioli

-Vegetable Antipasto

-Minestrone Soup

-Chicken or fish with vegetables

Choices To Watch:

-Veal Pramigianino

-Lasagna

-Fettucine Alfredo

-Linguine with Italian Sausage

-Spaghetti Carbonara

-Frito Misto

-Osso Bucco

-Calzone and cannelloni

When indulged in properly, there is no reason to go running from Italian restaurants. Just be smart and enjoy the company and atmosphere. Happy dining :)

Megan