Simple menu items, lots of flavor. Portions in the U.S. are often double those served overseas. Many dishes are very high in fat and calories, so diligence is a must.
Common Ingredients:
Entrees are often dripping with cheese and heavy with meat. A variety of pastas, breads and tomato-based and creamy sauces dominate the menu. Olive oil is used in many lighter Southern Italian dishes, while Northern Italian cooking often features more butter.
Hidden Dangers:
Antipasto is generally a collection of cheeses, smoked meats like salami, olives and marinated veggies. Can be very fattening.
Some “extra” pizza ingredients should be avoided, like extra anchovies, sausage, pepperoni or extra cheese.
Pass up dishes with a lot of high-fat cheese, such as lasagna, veal parmigiana or cannelloni.
Pesto and antipasto can be very oily
Tortellini (20 pieces). 530 cals and 20g fat.
Sauces should be used sparingly, as they can be high in sodium and potassium, which could cause problems for kidney, liver and heart patients.
Olive oil, though lower in fat, may contain as many calories as butter
Chicken Parmigiana. 1,000 calories.
Bruschetta. May seem healthier if loaded with tomatoes, but 1 piece can carry 240 calories and 20g fat.
Fried Calamari. 1,077 cals, 53g fat.
Meat Lasagna. 625 cals, 37g fat.
Pasta Carbonara. 1,200 cals, 60g fat.
Stuffed Mushrooms. Sounds healthy, but usually contains cheese, sausage and cream
Healthy Finds:
Scampi al vino blanco (shrimp sautéed in white wine).
A hearty Italian soup, combined with crusty bread and a green salad make a nice meal by themselves.
Dishes with tomato-based sauces
Veal or chicken piccata
Chicken Cacciatore. Just 370 calories.
Chicken Risotto. 275 cals and 7g fat.
Primavera dishes. Prepared with fresh veggies, herbs and a touch of olive oil.
Insalata. Fresh garden salad tossed with a variety of fresh veggies.
Minestrone Soup. A tomato-based hearty option that’s filled with beans, veggies and pasta. 206 cals, 5g fat.
It’s very easy to add extra vegetables of your choice to just about any Italian dish.
Beans are a complex carbohydrate that can be found in many dishes.
Pasta e fagioli (pasta, beans and tomatoes in broth). 300 cals, 8g fat.
Veal cutlet with peppers and tomato sauce. 488 calories.
Spinach Gnocchi. 300 cals, 18g fat.
Chicken Marsala, if made with wine and broth rather than butter or cream.
Remember to eat as the Italians do – slowly. They like to take their time with their food over several courses. Not only does this make the dining experience more soothing and enjoyable, it helps you eat less and feel fuller before you finish your meal.
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