Was one of your New Year’s resolutions again this year to eat healthier? If so, then consider adding more Italian foods to your diet. Although many people still believe that Italian cuisine consists of heavy dishes filled with cheese and cream-based sauces, the truth is that the Mediterranean diet is a very healthy diet. The Mediterranean diet is known to have many important health benefits, including reducing the risk of heart disease and many types of cancer.
An Italian diet includes whole grains, vegetables, legumes, nuts and fruits, all of which we know are good for us. Seafood also plays an important part in the diet, and portion sizes for meat in particular are small. Perhaps the most important factor, however, is that most of the fat used in Italian cooking comes from olive oil rather than saturated fat.
The Mediterranean diet has long been one of the healthiest diets known to man, but it’s not fair to call it just a “diet” or even a way of eating because it’s really a way of life. For thousands of years, people living along the Mediterranean coast have indulged in a high-fiber diet of fruits and vegetables with quality fats, protein, whole grains, and even the occasional glass of locally produced wine. is included.
This healthy way of eating has gained worldwide popularity for disease prevention and even weight management. Considered by many nutritionists to be one of the heart-healthiest ways to eat, the foundation of the Mediterranean diet is loaded with anti-inflammatory foods and includes plant-based foods and healthy fats. Unfortunately, many traditional healthy recipes from Italy are “Americanized” by adding layers of heavy cheese and high-calorie sauces in many Italian-American restaurants. You can easily avoid these unhealthy dishes and make healthy choices instead.
If these facts still don’t convince you that the Italian diet is a healthy choice, here are a few additional tips for making even better choices when eating Italian:
* Most antipasti dishes are fairly low-fat, but try and pick the best of the bunch. Avoid meat, cheese and fried foods, and choose grilled vegetables, vegetable-based soups or seafood options instead. One of my favorite appetizers is serving crisp, raw vegetables with an herb-flavored olive oil dipping sauce.
* If you are worried about choosing pasta, choose a sauce where vegetables or seafood are the main ingredients. At home, if you want to make your favorite pasta dish healthier, swap out whole-grain pasta for the traditional refined white flour variety. There is a wide variety of whole grain pastas available to buy right now. Also, keep your pasta portion sizes moderate. I calculate one hundred grams or about three and a half ounces per person. Cooking your pasta “al dente” is also very important as it reduces the time it takes to digest which helps burn more calories. I like to top my pasta dishes with pecorino romano cheese instead of parmesan cheese because it has more flavor which makes it possible to use less cheese.
* Try low-fat or fat-free ricotta and other low-fat products in your kitchen. They can take a while to get used to, so start with low-fat options, and then switch to fat-free after a few weeks.
* Soup is always a great healthy, heart-filling way to fill you up, and if you make the right choices by choosing soups full of vegetables, beans and whole grains, you’ll get your daily fiber, protein and Vitamins will be found. Replace meat entrees with hearty vegetable and grain-based soups a couple of times a week to boost nutrition and cut calories.
* Pizza is always a concern when you’re trying to maintain or lose weight. Unfortunately here in North America, people are eating pizza with two to three times as much cheese as it should, pizza with a cheesy crust, more. Pizza covered in layers of high-calorie toppings, and pizza covered in high-calorie white sauces. Instead, choose either a thin-crust pizza or a whole-grain pizza. Add some fresh mozzarella, and top with grilled vegetables as well as high-flavor items like sliced Kalamata olives and capers. Spray. One of my favorite pizza choices involves baking the pizza crust by simply brushing it with olive oil and sprinkling it with oregano before baking, and Then once it comes out of the oven I top with sliced ripe tomatoes, arugula, and very thin slices of prosciutto. .
* Always try to avoid any recipe or menu item that has the word creamy in the description. This will often mean that it has either added cream or is made from a béchamel sauce that has a butter base. The same goes for the word fried describing any menu item. You know these dishes are going to be heavy in both fat and calories, and if you’re hoping to lose weight, or even if you want to make healthier choices this New Year, steer clear of these dishes. It is better to stay.
* When preparing vegetables, avoid frying, and try grilling or roasting instead. Both of these alternative methods caramelize the vegetables, bringing out the natural flavors. If you choose delicious extra virgin olive oil, you’ll only need a minimal amount when cooking to add flavor. Add a little extra chicken or vegetable broth when sautéing vegetables, and you won’t even miss the oil. I make a delicious eggplant parmesan dish that’s low in fat by frying up eggplant slices and substituting low-fat cheeses.
* Making the right entree choices can cut a significant amount of calories from your meal. Try choosing grilled or roasted fish and poultry over beef. Keep your portions small, and include whole grains and vegetables to round out the meal. You don’t have to give up steak entirely if you like it. Instead, serve it thinly sliced on a bed of crisp arugula, then drizzled lightly with olive oil and sprinkled with coarse sea salt. I serve four-ounce portions of grilled steak this way, and it’s not only delicious, but very satisfying.
* If you have a sweet tooth, choose a fruit-based one without heavy sauces. Some of my low-fat favorites are ripe peaches soaked in red wine, or grilled pineapple chunks served with a scoop of frozen yogurt.
You may find that even though Italian cuisine is right for you, with a little thought, you can make the best choices. Remember, they even say that a glass of red wine a day can be beneficial for your health!
Bon appetit!
Deborah Miles