Many dieters believe they can eat as much pasta as they want without damaging their diet. But just because you're only topping your Italian dish with marinara sauce or fresh vegetables doesn't give you a license to consume all you want. A serving size of pasta is approximately 1/2 cup cooked or 1 ounce uncooked and equals 110 calories. To play it safe, measure out your helpings. The good news is that pasta has gotten better for you with the introduction of whole-grain varieties that are higher in fiber and protein, which means they're more filling and satisfying. Higher fiber also keeps the digestive system running smoothly and may prevent certain kinds of cancers, like colon cancer. These pastas are lower in glucose than traditional semolina pasta, which lowers their glycemic index and keeps blood sugar at an even keel longer. Though they may take some getting used to, whole-grain pastas are heartier and have more flavor than white pastas.
Experiment with different brands as you get used to replacing semolina pasta with whole-grain pasta. Another way to ramp up the healthfulness of your pasta dish is to choose a healthy sauce. Marinara is usually a great option, but if you like the higher-fat options of alfredo and pesto, then there are ways to enjoy them in moderation. Add plenty of steamed veggies - which you can throw in to the boiling pasta toward the end of its cooking cycle - to "cut" the sauce. When adding pesto, you can add a few tablespoons of pasta water to dilute the fat - although much of pesto's fat is derived from olive oil, a healthy fat.