TIPS
Eight Things You Didn’t Know About Pasta
Fact: Pasta alone will not make you fat.
Support: Excess calories create excess fat—not healthful
portions of pasta. Skip the heavy cream sauces and
choose nutrient-rich pasta “partners” that are high in fiber
or protein and low in unhealthy fats, such as fresh herbs,
vegetables, beans, and lean poultry.
Fact: A healthful portion of
cooked pasta is about the
size of two baseballs.
Support: One key to a
healthful meal is keeping
portions right sized – one
to two cups of cooked
pasta, the size of up to two
baseballs, is an appropriate
portion size. Serve your pasta in a small bowl or plate to
make it look like a bigger portion.
Fact: Pasta is a cornerstone of one of the world’s
healthiest diets.
Support: In Italy, pasta is eaten regularly as part of the
Mediterranean diet, which nutritionists consider to be one
of the world’s healthiest ways to eat. Pasta also provides
a delicious way to incorporate more vegetables into your
meals.1
Fact: It’s good for you and the planet – pasta is a
sustainable food.
Support: Plant-based foods, including fruits, vegetables,
grains and pasta, are beneficial for our bodies while also
providing the smallest environmental impact.
1
Oldways and International Pasta Organization, The Healthy Pasta Meals
Scientific Consensus Statement, 2011.
2
New England Journal of Medicine, 26 February 2009; 360(9):859-73.
Fact: ‘Al dente’ pasta keeps you fuller longer.
Support: Cooking pasta to ‘al dente’ (still slightly firm)
allows you to reap the full benefits of pasta’s already
strong ability to increase saiety, delaying hunger pangs
and providing fuel for working muscles long after meals.
Due to the special protein structure of traditional pasta
dough, pasta has a low to medium glycemic index (GI)
value depending on cut, which means that the body
digests it more slowly than most other grain foods. 1
Fact: Watching your calories? Diets including healthy
carbs like pasta can be effective.
Support: Several studies have shown that a balance
of carbohydrates, protein, and fat are crucial for
maintaining a healthy weight and reducing risk of
diseases. A 2009 study from Harvard School of Public
Health and Pennington Biomedical Research Center
found that reduced calorie diets with carbohydrates
ranging from 35–65 percent of the diet were equally
effective for weight loss.2
Fact: Pasta is calorie-friendly, and low in sodium.
Support: A one to two cup serving of cooked pasta
is calorie friendly (about 100 calories per cup), low in
fat (about 1 gram, with no saturated or trans fats),
cholesterol free, and low in sodium (unless you add salt
to the cooking water.)
Fact: Pasta is a simple and satisfying way to make half
your grains whole.
Support: A reasonable portion of cooked pasta—
one to two cups—gives you two to four of the USDA
recommended daily servings of grain-based foods.
Making sure half of your grains are whole grain is easily
enjoyed through pasta.
Brought To You By
www.barilla.com
OLDWAYS NUTRITION EXCHANGE: RESOURCES FOR SPREADING THE WORD ABOUT DELICIOUS AND HEALTHY EATING
This information may be reproduced for educational purposes. Please credit Barilla and the Oldways Nutrition Exchange.
RECIPE
Campanelle with Asparagus, Caramelized Grape Tomatoes
and Shredded Parmigiano Reggiano
INGREDIENTS
2 pints grape tomatoes
3 tablespoons extra virgin olive oil (divided)
2 sprigs thyme
2 cloves garlic, halved
1 teaspoon lemon zest
1 teaspoon orange zest
1 teaspoon sugar
Salt and black pepper to taste
1 pound Campanelle or other hollow or ridged pasta (preferably whole grain)
1 shallot minced
1 bunch asparagus, cut on a bias
1/3 cup Parmigiano Reggiano cheese, shredded
PREPARATION
1. Preheat the oven to 350ºF. On a baking sheet lined with parchment paper, season the tomatoes
with 1 tablespoon of olive oil, thyme, salt, pepper, sugar, garlic cloves, orange and lemon zest and
bake in the pre-heated oven for 15 minutes or until lightly browned. Remove the garlic.
2. Bring a large pot of water to a boil and cook pasta according to package directions.
3. Meanwhile, in a large skillet, sauté minced shallots with the remaining olive oil. Add the
asparagus and sauté for three minutes and season with salt and pepper.
4. Drain the pasta and toss with asparagus, caramelized tomatoes and top with cheese.
Brought To You By
www.barilla.com
OLDWAYS NUTRITION EXCHANGE: RESOURCES FOR SPREADING THE WORD ABOUT DELICIOUS AND HEALTHY EATING
This information may be reproduced for educational purposes. Please credit Barilla and the Oldways Nutrition Exchange.