Was eating healthier one of your New Year’s resolutions again this year? If so, then consider adding more Italian meals to your diet. Although many people today still believe that Italian cuisine includes heavy dishes full of cheese and cream-based sauces, the truth is that the Mediterranean diet is very healthy. The Mediterranean diet is known to have several significant health benefits, including reducing the risk of heart disease and many types of cancer.
The Italian diet is rich in cereals, vegetables, legumes, nuts and fruit, all elements that we know are good for you. Seafood also plays an essential role in the diet and portions, especially of meat, are smaller. The most significant factor, however, is probably that the fats used in Italian cooking are mostly monounsaturated, coming from olive oil, rather than saturated fat.
The Mediterranean diet has long been one of the healthiest diets known to man, but it’s unfair to simply call it a “diet” or even a way of eating because it truly is a lifestyle. For thousands of years, people living along the Mediterranean coast have eaten a high-fiber diet of fruits and vegetables that included quality fats, proteins, whole grains and sometimes even a glass of locally produced wine.
This healthy way of eating has received a worldwide reputation for disease prevention and even weight management. Considered by many nutrition experts to be one of the most heart-healthy ways of eating there is, the foundation of the Mediterranean diet is rich in anti-inflammatory foods and built on plant-based foods and healthy fats. Unfortunately, many Italian American restaurants have “Americanized” many traditional healthy Italian recipes by adding layers of heavy cheese and high-calorie sauces. You can easily avoid these unhealthy dishes and make healthier choices instead.
If these facts still don’t convince you that the Italian diet is a healthy choice, here are some additional tips for making even better choices when eating Italian:
* Most appetizers are pretty low in fat, but try to choose the best of the bunch. Avoid meats, cheeses and fried foods and instead choose grilled vegetables, vegetable-based soups or seafood options. One of my favorite appetizers is to serve crunchy, raw vegetables with an herb-infused olive oil sauce.
* If you are concerned about choosing pasta, choose a sauce in which vegetables or seafood are the main ingredients. At home, if you want to make your favorite pasta dish healthier, replace traditional wholemeal pasta with traditional refined white flour pasta. There are currently a large variety of wholemeal pasta varieties available for purchase. Also, keep your pasta portion size moderate. I calculate one hundred grams or about three and a half ounces per person. Cooking pasta al dente is also essential because it reduces and increases digestion time, helping to burn more calories. I like to season first courses with grated pecorino romano instead of parmesan because it has a fuller flavor and allows you to use less cheese.
* Try low-fat or fat-free cottage cheese and other low-fat cheeses in your kitchen. It may take some getting used to, so start with reduced-fat choices and then switch to fat-free after a few weeks.
* Soups are always a great, healthy and filling way to fill you up, and if you choose correctly by selecting soups rich in vegetables, beans and grains, you’ll get your daily fill of fibre, protein and vitamins. Replace a meat dish with a hearty vegetable and grain soup a few times a week to add nutrition and reduce calories.
* Pizza is always a concern when trying to maintain or lose weight. Unfortunately here in North America, people eat pizza with two to three times more cheese than it should have, pizza with cheese-filled crusts, pizza covered with layers of high-calorie toppings, and pizza covered in sticky, high-calorie white sauces. caloric. Instead, choose a thin-crust pizza or one with whole grains. Add some fresh mozzarella sparingly and top with grilled vegetables along with a sprinkling of high-flavor elements like chopped Kalamata olives and capers. One of my favorite pizzas involves baking the pizza crust freshly brushed with olive oil and sprinkled with oregano before baking, and then once out of the oven I sprinkle it with sliced ripe tomatoes, arugula, and a couple of very thin slices of ham . .
* Always try to avoid any recipe or menu item that contains the word creamy in the description. This often means that cream has been added or that it has been developed from a bechamel sauce based on butter. The same goes for the word fried describing any menu item. You know that these dishes will be high in fat and calories and if you’re hoping to lose weight, or even if you simply want to make healthier choices this New Year, it’s best to stay away from these dishes.
* When preparing vegetables, avoid frying them and try grilling or roasting them instead. Both of these alternative methods caramelize the vegetables, bringing out their natural flavors. If you choose a delicious extra virgin olive oil, you will only need a minimal amount when cooking for flavour. Add a little extra chicken or vegetable broth when sautéing vegetables and you won’t even notice the oil leaking. I make a delicious low-fat eggplant parmigiana dish by grilling eggplant slices instead of frying them and substituting low-fat cheeses.
* Making the right choice of appetizers can reduce a significant amount of calories from meals. Try choosing grilled or roasted fish and poultry instead of beef. Keep portions small and add whole grains and vegetables to complete the meal. You don’t have to give up steak completely if you love it. Instead, slice it thinly and serve on a bed of crispy arugula, then drizzle it lightly with olive oil and sprinkle with coarse sea salt. I serve four-ounce portions of grilled steak this way and it is not only delicious but very satisfying.
* If you must have a dessert, choose a fruit-based one without heavy sauces. A couple of my low-fat favorites are ripe peaches soaked in red wine or grilled pineapple slices served with a scoop of frozen yogurt.
You can see that although Italian foods are essentially right for you, with a little thought you can choose the best choices. Remember, they even say that a glass of red wine a day can be good for your health!
Enjoy your meal!
Debora Mele
