Pasta and pizza are traditionally Italian foods that are quite common around the world. Burton Anderson notes in his book, "The Foods of Italy," that Italian cuisine relies on many nutritious ingredients that can benefit your health. Choosing Italian dishes that include the most nutrients can make this cuisine a healthy addition to your diet.
Calcium
The cheese used in many traditional Italian dishes is a good source of calcium. You need sufficient amounts of calcium because it helps protect your bones and your teeth. The Italian cuisine relies on many high-quality cheeses, such as Parmesan and Romano, supply a good amount of calcium. Order your pasta or pizza with just a small amount of grated cheese to get the rich flavor but without consuming too much saturated fat, which is prevalent in cheese.
Unsaturated Fats
Olive oil is a staple in the Italian cuisine and benefits your health in many different ways. Anderson notes that olive oil is used in many traditional Italian dishes, such as pasta sauces, grilled meats and as an appetizer with fresh bread. The unsaturated fats in olive oil may help protect your heart health by keeping your cholesterol levels low and preventing your arteries from getting clogged. Drizzling olive oil into your pasta dish or over a green salad can help you get these benefits. A teaspoon or so is all you need because olive oil is still high in fat, even if is the healthy kind.
Complex Carbohydrates
Grains, particularly whole grains, have many important benefits for your health. Pasta is made from grains and is a mainstay in the Italian cuisine. Rick Rodgers notes in his book, "Mister Pasta's Healthy Pasta Cookbook," that pasta is among some of the healthiest foods you can eat. Pasta is a good source of complex carbohydrates, which are important for your energy level and metabolism. Pasta also supplies some fiber and protein to your diet so that you are able to feel satisfied with less food. Serving pasta with fresh and low-fat ingredients, such as tomatoes, is a healthy way to enjoy Italian food.
Vitamins and Minerals
The vegetables used to create many traditional Italian sauces are packed with vitamins and minerals. Tomatoes are a primary food in Italian cooking and supply vitamin C and vitamin K, as well as some fiber. Peppers, such as bell peppers, are a good source of vitamin C and fiber. Onions and garlic have many nutrients that promote good health and may also reduce cholesterol and blood pressure. Other dishes include carrots, which is a healthy source of beta-carotene.
References
- "The Foods of Italy"; Burton Anderson; 2010
- "Mister Pasta's Healthy Pasta Cookbook"; Rick Rodgers; 1994
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