Healthy Italian Dining

The Italians are known for their sumptuous pasta dishes. In fact, their dishes have become so popular that most are already on the daily menus in different countries. Some either have already become common fare or were developed to suit the country's taste and ingredients.In Italy, the pasta itself is the main dish, while the sauce, which comprises about a quarter of the dish, merely complements it. They love to dine in open-air dining areas called piazza and only opt for the freshest ingredients. The Italians regard food as a blessing, a way of interacting with others, and healthy nourishment. They take pleasure in eating, often chatting. As they often say, "It's not just what you eat but how you eat."

The basic ingredients for a healthy and well-balanced Italian meal include bread, vegetables, fruits, pasta, olive oil, cheese, wine, and moderate amounts of protein sources like red meat, chicken, and seafood.

Pasta is a rich source of carbohydrates and B vitamins. The tomatoes, the basic ingredient in the sauce, are rich in lycopene which is a cancer-fighting carotenoid.

Pasta dishes also contain fresh fruits and vegetables that are rich sources of antioxidants and beta carotene which protect the body from oxidation and free radicals.

Studies indicate that Italians are comparatively healthier than other nationalities when it comes to lower cholesterol levels and cardiovascular diseases. This is attributed not only to the healthy ingredients in Italian dishes but also to olive oil-a keystone in traditional Italian cooking. Olive oil is great substitute for fats that clog arteries because it is a monounsaturated fat high in phenol compounds.

Also, red wine is a staple in Italian dining. Red wine, research indicate, contain antioxidants that help lower cholesterol, inhibit cancer and reduce the risks of cardiovascular diseases and stroke.

And in order to maximize the health benefits of your Italian dishes, simply follow these healthy cooking tips:

1. Read the labels. The more durum or semolina wheat, the higher its protein content.

2. To prevent the pasta from sticking together, use a larger pot to give it room to boil instead of adding more oil.

3. Choose pasta that looks shiny and smooth.

4. Minimize the use of butter and cream. Preferably, use unsalted butter. If you are going to use cheese, use one that has lower fat content.

5. Instead of deep-frying, sauté your ingredients.

6. Use healthier spices like basil, sage, parsley and rosemary instead of salt and monosodium glutamate.

7. Use fresh organic ingredients for the sauces.

8. Buy sun-ripened tomatoes because they are more flavorful than the packed or canned tomatoes.

9. Follow the Food Guide Pyramid: start with carbohydrate (pasta, bread or rice), garnish with lots of fruits and vegetables, put an adequate amount of meat or seafood, and top with a small amount of oil or dressing.

10. Choose pasta that's perfect for the sauce to prevent sauce overload.