Healthy Italian Food
Like many people, you may be trying to watch your waistline, but still enjoy all of your favorite foods. You may think it is impossible to enjoy many Italian dishes and still accomplish your goal of maintaining a healthy life style. All of the carbs from the bread, pastas, and wine probably has you running for the hills. However, it is very possible to make and enjoy healthy Italian food.
When preparing healthy Italian food, it is important to remember that flavor is key. Meats and vegetables do not need to be drowned in heavy, fatty sauces. In fact, most Italians prepare dishes by simply accenting the natural flavors of the food. You must first start with the freshest meats, fish, and vegetables possible. Try to avoid, or use sparingly, fatty meats like pepperoni, salami, proscuitto, and panchetta. Marinate lean cuts of meat, seafood, fish and even vegetables in low fat marinades to naturally enhance and deepen flavors. Ingredients like wine, lemon juice, balsamic vinegar, fresh herbs, and capers add exceptional flavor without adding fat.
Butter, cream sauces, and high fat additives should not be used on vegetables. Simply sautéing fresh vegetables in a small amount of olive oil, with some salt, pepper, and fresh garlic will wow you. Choosing tomato-based sauces over cheese and cream based sauces saves a great deal of fat and calories. Switching to part-skim mozzarella and ricotta cheese, or even substituting fat free or reduced fat cottage cheese for ricotta allows you to still enjoy rich dishes like lasagna and manicotti without all the guilt.
Portion control is the next step to enjoying healthy Italian food. While Italians like to say "mangia!", there is no real reason to eat more than you need. It is recommended that you consume no more than one cup of pasta at a serving. Since most people do not know what that amount looks like, do not hesitate to measure it out to get a better idea. Adding sautéed vegetables, such as zucchini, peppers, onions, and broccoli to pasta will add more volume without adding additional fat or carbs.
When eating out, it is still possible to abide by healthy Italian food rules. Remember not to over indulge, but do not feel you need to deprive yourself either. Start by budgeting out your calories and save the majority for the main course. Do not fill up on bread, fried or cheese filled appetizers, or breadsticks. Do load up on the veggies. Start with a green salad or hearty vegetable soup, like minestrone. Order grilled, sautéed, steamed, or baked meat, fish, or seafood. Try to stay away from the fried foods. Red wine is acceptable, but in moderation. When having dessert opt for a fruit based treat that is not heavy on the cream, or coated with cake or pastry. Espresso is a great alternative to cappuccino as it does not contain the milk or whipped cream.
Remember, you do not have to miss out on your favorite foods because you have chosen to pursue a healthier lifestyle. It is very possible, and today even easy, to enjoy healthy Italian food.
