You don't have to sacrifice your diet plan just because you're craving fettuccine Alfredo. Although restaurant versions of fettuccine Alfredo are packed with fat and calories, you can make a modified version at home that's more nutritious but just as tasty. Talk to your doctor before making any changes in your diet, especially if you have allergies or medical conditions.
Nutrition Facts
Fettuccine Alfredo is a popular pasta dish at Italian restaurants. It features a thin, flat noodle called fettuccine topped with Alfredo sauce -- a thick white sauce made with cheese and cream. One serving of fettuccine Alfredo at an Italian restaurant chain contains approximately 1220 calories, 75 g of fat, 47 g of saturated fat, 1350 mg of sodium, 99 g carbohydrates, 5 g fiber and 36 g protein.
Dietary Guidelines
It's fine to splurge and eat fettuccine Alfredo at a restaurant occasionally, but it packs in more calories and saturated fat than is necessary for one meal. According to MayoClinic.com, adults should get only 7 percent of their daily calories from saturated fat to lower the risk of heart attack and stroke. Based on a 2,000-calorie diet, that's about 140 calories, or 16 g of saturated fat per day. Fettuccine Alfredo from a restaurant contains 47 g of saturated fat, nearly triple the daily maximum recommended amount of saturated fat for adults, packed into only one meal.
Additionally, fettuccine Alfredo contains a whopping 1220 calories per serving, which is more than half of the calories you need in a day, based on a 2,000-calorie diet. If you eat three meals per day, your remaining two meals must be 390 calories each to stick to your diet.
Healthy Modifications
Ditch the restaurant fettuccine Alfredo and opt for your own low-calorie version, recommends "Real Simple" in the article "Low-Fat Fettuccine Alfredo." Cook 12 oz. of fettuccine in boiling water according to the package's directions, then drain it in a colander. Cut one head of broccoli into small florets, then boil them in a pot of water for three minutes. Drain the broccoli in a separate colander. Heat 1 1/2 cups skim milk and 1 tbsp. butter in a saucepan on low, then whisk 1 tbsp. flour into the mixture for 2 minutes, until it is thick. Remove the saucepan from the heat, then add 3/4 cup grated Parmesan cheese and 1/2 tsp. salt. Add the pasta and broccoli to the saucepan and stir over low heat until the mixture is hot. Top with a sprinkle of Parmesan cheese.
One serving contains 445 calories, 9 g of fat, 5 g of saturated fat, 23 mg of cholesterol, 4 g of fiber and 22 g of protein.
Eating Out Options
If you do decide to order fettuccine Alfredo at a restaurant, make nutritious choices that won't sabotage your diet plan. Order the meal with a salad or a side of steamed vegetables and eat it first to fill yourself up. Ask your waiter if the chef can make the fettuccine Alfredo without salt and to go easy on the sauce. Put half of your meal in a take-out container to bring home with you and eat for lunch the next day. Stop eating as soon as you get full, and keep your hand out of the bread basket to cut out excess calories.
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