去吃意大利美食吧！
无论你是在当地的披萨店或是名厨驻店的高档餐厅用餐，您都可以通过本文了解到如何健康饮食。
这也在一定程度上解释了为什么意大利餐厅是美国最受欢迎的种族餐厅。仅仅享受如此丰盛、可口、充满奶酪的意大利式美国美食就可以获得即时的快乐。然而，流连忘返于世界上最美味的餐厅之间，却会让你的减肥目标功亏一篑。
不要为你身上的赘肉感到困扰不已，如果你获得了正确的信息，你就能够经常在意大利餐厅享用美食了。芝加哥肯代尔大学烹饪学院（Kendall College Culinary School）讲师、营养学会（Academy of Nutrition and Dietetics）发言人Melissa Joy Dobbins, RD表示，享用正宗的意大利美食是一个健康的选择，“但是问题却随着美国化的意大利美食和人们的食量越来越大而产生。”
走访美国的几乎任何一家意大利餐厅，你都会看到在那不勒斯（Naples）或佛罗伦萨（Florence）的大多数家庭里看不到的很多配菜。对于第一次来 吃的人而言，菜肴就像无穷无尽的粮仓一样。一大块带肉奶酪披萨放在一个人的面前，而非一个六人桌的中心位置。如果你想要在意大利餐厅享用最健康最令人愉快 的美食，就像意大利人一样用餐。从开胃菜到甜点，以下建议将会对你有所帮助。
菜肴：面包&开胃菜
就着蛋白质吃面包
最佳的选择是让面包篮远离餐桌。然而，如果想避免吃得过多的话，至少配着开胃菜吃一些主食。Dobbins表示：“面包配着小块奶酪或熟食吃，食物会更加 可口，也会让你少吃点主食。”小心香草橄榄油面包：一小块就相当于7PointsPlus值，相当于一块正常白面包的两倍。
使用油而非黄油
橄榄油不仅是一种健康的单不饱和脂肪，而且康奈尔大学（Cornell University）的研究发现使用橄榄油作为面包调味品的人比那些使用黄油的人少吃23%的面包。不要把面包全部浸入其中，一滴就足够了。
午餐肉不要过量
一道普通的肉类开胃菜含腌肉，或含有像意大利熏火腿、烟肉、熏香肠和牛肉干等肉干的意大利熟食。尽管这些肉的脂肪和蛋白质含量都很高，一盎司热量大约70 到90卡路里，但是这些都是切成小条食用。Dobbins表示：“一小块就足够了，因为它的味道十分丰富，但是关键是不要用其制作三明治。”
考虑配菜
上意大利面之前的小配菜被称为“意大利式开胃菜”，这些配菜都非常丰富健康，如腌泡蔬菜、橄榄、洋蓟和预防心脏病的菜肴煎南瓜花配奶酪。 Brandwein表示：“做配有开胃菜的菜肴是非常棒的主意。最让人感到满意的是，你可以选一道主食如意大利调味饭，搭配各种更健康的配菜。”
不要忽略汤
汤是意大利餐厅的主菜，14美元的价格，份量很大。你可以把汤当做开胃菜来点。传统的托斯卡纳和佛罗伦萨汤，内含茅菜、豆类、意大利面和香肠，是搭配肉类开胃菜或奶酪沙拉的很好选择。
意大利面或主食
合菜
在传统的意大利人进餐过程中，第二道菜通常都是一小块肉，加上单点的配菜。如果可以选择的话，你可以支付额外的费用在你的意大利面中加入鸡肉或虾，跳过第 二道菜。Dobbins说道：“尽管再加东西有点违反人的正常思维。但是一道菜的话你就会吃少一点食物。再多来一道菜你会吃比意大利面更多的东西。”
意大利面减半
意大利面种类和份量不一，它是意大利用餐体验中最重要的一部分。通常情况下，不是意大利面本身而是其份量打破了健康的饮食。Brandwein表示：“我 经常点半份意大利面。”你也可以点两个不同的半份意大利面，既健康又省钱。但是烤宽面条就困难多了，但是你可以让服务员将其切成两份，放在2个盘子中分享 （1杯的量大约7到12 PointsPlus值，具体数值取决于它的原料和密度）。
用空气装满盘子
空心意大利面如意大利通心面、猫耳朵面等，会让你感觉到它比实心意大利面更大份，就像意大利面条或意大利宽面条。它会让你吃的少一些，同时你又会感觉很 饱。反过来，这也适用于意大利调味饭。Dobbins表示：“白面和白米在营养上类似，但是米的密度更大。所以相比于更轻的空心意大利面你会吃更大份的意 大利调味饭。”
吃全麦意大利面吧——如果你确实喜欢吃的话
一杯全麦意大利面比5 PointsPlus 值的普通意大利面少1PointsPlus 值，但是如果你不喜欢吃的话就不值得了。毫无疑问全麦意大利面比白意大利面更加营养，而且除了专业制作以外都非常耐嚼。Dobbins表示：“只要你吃了 别的主食，那你从全麦意大利面中就不能获得什么营养了。如果不喜欢全麦的话，就点自己喜欢的吃，从其它食物获取营养。”
豆类搭配
豆类经常用于意大利菜肴，例如大蚕豆、意大利白豆和扁豆。意大利面配豆类是第一道菜的最佳选择，因为豆类代替了意大利面的一部分，为这道传统菜肴带来了纤维和蛋白质。这道菜因为地域的不同其呈现模式也不同，有时它就像一道汤一样。
少吃奶酪
一盎司帕尔玛干酪会增加3PointsPlus 值。如果你想吃的话，就让服务员磨一点放在你的意大利面上，或你自己撒一点奶酪，随后就把奶酪从餐桌上拿走。否则的话，你就会在吃饭期间吃更多的奶酪。不 要在加有奶酪的意大利面中再加帕尔玛干酪。Dobbins表示：“意大利面中已经含有奶酪了。”
另外一条建议：意大利人不会在含有鱼、虾或蚌的意大利面中加入奶酪。所以用他们的方式吃意大利面。
了解不含麸质意大利面
如今，你会在越来越多的菜单上看到不含麸质意大利面，因为这已经成为一种趋势。但是不要认为不含麸质的意大利面就比白意大利面或全麦意大利面更健康或含有 更少的卡路里。不含麸质的食品是专门为那些不能吃麸质（腹泻病）、小麦、大麦、燕麦和黑麦的人士制作的。除非你不能吃麸质，否则点这种意大利面对你一点好 处都没有。
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Let’s Go Out for … Italian
Whether you’re at the local pizza parlor or a white-napkin establishment with a famous chef, here’s how to mangia bene.
There’s a good reason why Italian staples like spaghetti, lasagna and pizza have become naturalized citizens at the American table. “I think of Italian food as happy food — accessible, with tons of flavor, but it doesn’t take itself too seriously,” says Amy Brandwein, executive chef of Casa Nonna restaurants in Washington DC and New York.
That partly explains why Italian restaurants are the most popular ethnic restaurants in the United States. Just opening a menu filled with such hearty, zesty, cheese-smothered Italian-American fare can mean instant joy. Repeatedly indulging in restaurant portions of some of the most delicious food in the world, however, can wreak havoc on your weight-loss goals.
But don't mourn your meatballs just yet: If you’re armed with the right info you can enjoy frequent meals at Italian restaurants. Authentic Italian cuisine can be a healthy choice, with fresh ingredients typical of the Mediterranean diet, according to Melissa Joy Dobbins, RD, spokesperson for the Academy of Nutrition and Dietetics and instructor at Kendall College Culinary School in Chicago. “The problem comes with the Americanized Italian dishes and the tendency toward outrageous portions.”'
Venture into almost any Italian restaurant in this country, and you’ll see plenty of extras that you won’t find on most family tables in Naples or Florence. Like a bottomless bread basket, for starters. And a mountain of cheese-smothered pasta with meat set in front of a single person, rather than at the center of a table of six. If you want to enjoy the healthiest, most pleasurable meal at an Italian restaurant, eat like an Italian. From antipasto to dessert, these tips will help.
Course: Bread & Antipasto"
Have your pane with protein
The best decision is to leave the bread basket off the table. However, if that would risk starting a riot, at least eat it with some antipasto. “Have bread with a small bite of cheese, or charcuterie, which offers more satisfaction and won’t send you reaching for another slice,” says Dobbins. Watch out for the focaccia: A single piece can total 7 PointsPlusvalues, twice the amount in a normal piece of white bread.
Use oil, not butter
Not only is olive oil a source of healthful monounsaturated fat, but a Cornell University study found that diners who used olive oil as a bread condiment ate 23 percent less bread than those who used butter. Just don’t soak the bread entirely; one dip is enough.
Don’t O.D. on lunchmeat
A common meat antipasto is misto salumi, or Italian charcuterie that includes dried meats like the familiar prosciutto, as well as speck, mortadella and bresaola. While these meats are high in fat and protein, with about 70 to 90 calories per ounce, they usually come in very thin slices. “A thin slice can be satisfying because it’s intense in flavor, but the key is to not make a sandwich with it,” says Dobbins.
Consider going tapas
The small plates that precede pasta are known as “antipasti,” and they run the gamut from healthy choices like marinated vegetables, olives and artichokes to heart-stoppers like fried squash blossoms stuffed with cheese. “It’s perfectly fine to make a tasting meal of antipasti,” says Brandwein. “The beauty is, you can pick one indulgence, like risotto balls, and balance it with a number of healthier selections.”
Don’t overlook soup
Soup is a main course in authentic Italian restaurants, hence the $14 price and large serving. But you can also order it as an appetizer. Traditional Tuscan and Florentine soups, with combinations of escarole, beans, pasta and sausage, can be good alternatives to meat antipasti or salads filled with cheese.
Pasta or main course
Combine courses
In traditional Italian dining, the second course, or secondo, is usually a simple piece of meat, with contorni, or side dishes, ordered separately. If it’s an option, pay the premium to add chicken or shrimp to your pasta and skip this course. “It’s counterintuitive, because you’re adding something. But you’ll eat less food overall with one course. And that single plate will be more filling and satisfying than pasta alone,” says Dobbins.
Go halves on pasta
Pasta, in its many shapes and sizes, is the heart of the Italian dining experience. Often, it’s not the pasta itself, but the portion that is most destructive to a healthy diet. “I frequently order a half portion of pasta,” says Brandwein. You can also order two different half portions, and split the difference between a splurge and a healthier choice. It’s harder to do this with lasagna, but you can ask the server to cut it in half and serve it on two plates for sharing (a 1-cup serving will run 7 to 12 PointsPlus values, depending on its ingredients and density).
Fill your plate with air
A hollow pasta, like ziti, orecchiette, bucatini, etc., will appear to give you a larger portion size than solid pasta, like spaghetti or fettuccine. And that may help you eat less of it while still feeling satisfied. The opposite is true of risotto, by the way. “White pasta and white rice are nutritionally similar, but rice is much denser,” says Dobbins. “So you’re likely to eat a larger portion of risotto than of a lighter, hollow pasta.”
Go whole-wheat — if you really like it
A cup of whole-wheat spaghetti will shave 1 PointsPlusvalue off regular spaghetti’s 5 PointsPlus values — but it may not be worth it if you don’t enjoy it. While whole-wheat is undoubtedly a better nutritional choice than white pasta, it can also be chewy unless expertly prepared. “As long as you’re getting your whole grains somewhere, there is not much to gain nutritionally from one meal of whole-wheat pasta,” says Dobbins. “It might pay to order what you enjoy, and get your grains elsewhere.”
Know beans
Beans are traditionally used in Italian cuisine, notably giant favas, cannellini and borlotti. Pasta e fagioli (pasta with beans) is a smart choice for the first course, since beans replace a portion of the pasta, bringing fiber and protein to this traditional dish. The dish comes in many regional variations, sometimes appearing more like a soup.
Be stingy with the cheese.
An ounce of Parmesan cheese adds 3 PointsPlus values. If you want some, ask the waiter to grind a bit onto your pasta — or sprinkle it on yourself and then get that cheese off your table. Otherwise, you’ll be tempted to keep spooning on more cheese throughout your meal. And don’t add Parmesan to pasta stuffed with formaggio. “You’ve already got your cheese in the pasta,” says Dobbins.
Another tip, Italians don't add cheese to a pasta dish that has fish in it, including shrimp or clams. So try it their way.
Understand gluten-free pasta
You’ll see this on more menus now, as it’s trendy. But don’t think that gluten-free pasta is healthier or lower in calories than white or whole-wheat pasta. Gluten-free foods were developed for people who have gluten intolerance (or Celiac Disease) and exclude wheat, barley, oats and rye. Unless you can’t tolerate gluten, there’s no benefit to ordering this pasta.
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