A cup of cooked pasta contains about 200 calories, according to editors at "Fitness" magazine, making it a healthy part of a balanced meal. Unfortunately, many people smother their pasta with rich cream sauces or meaty marinaras, which can turn it into a high-calorie indulgence. High-calorie pasta sauces can jeopardize your diet and nutrition plan, so it is important to lighten them up whenever possible by choosing lower-calorie options.
Meatless Sauces
Even if a sauce lacks meat, ingredients like butter, cream or oil can greatly increase the caloric content of your pasta dish. Dr. William Sears, author of "The Family Nutrition Book", dubs dishes -- like fettuccine alfredo -- in which you cover noodles with cream, butter and cheese as "high calorie disasters." Pesto sauces contain ample amounts of olive oil, which is a good fat, but still increases the caloric content. Even though they are chock full of vegetables, the heavy cream in most pasta primavera sauces make them a fattening choice.
Meat or Seafood Sauces
Adding meat to marinara sauce can turn a relatively low calorie sauce into a heavier one. Carbonara sauces, made with cheese, bacon and eggs, are another common culprit behind high fat and calories. White clam sauces generally have higher calories than red ones because of their heavy cream content.
Considerations
Generally, people should partake of high calorie sauces sparingly, but individuals with certain medical conditions might need high calorie foods to help them meet their nutritional needs. Children with cystic fibrosis, for example, often cannot digest foods properly due to the thick mucus that clogs their digestive systems. The Kids Health website features a high fat and high calorie pesto alfredo dish --- weighing in at 787 calories a serving -- designed specifically to help children with cystic fibrosis get the calories and fat they need for proper growth.
Misconceptions
Many people perceive pasta as a fattening food, but Dr. Sears emphasizes that this is not always the case. The grains used to make pasta are low in fat and calories, and it is the toppings you choose that can turn pasta into a high-calorie meal. For a healthy medium-calorie pasta option, top your favorite pasta with olive oil, vegetables and chicken. Sears also suggests choosing pastas made of whole grains instead of the more commonly used semolina to add protein and fiber to your pasta dish.
Prevention/Solution
Instead of creamy or buttery sauces, the Help Guide recommends topping your pasta with tomato sauces and steamed vegetables. Avoid dishes with fattier meats like bacon, because their high-calorie and high-fat content can increase your risk of high blood pressure, high cholesterol and other obesity-related illnesses. Sprinkle on parmesan cheese -- a hard cheese packed with calcium -- to put extra flavor in your dishes without adding excessive amounts of fat and calories. The American Cancer Society urges diners to order regular-size portions of meals instead of the larger sizes popular at many restaurants.
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