Italian cuisine is beloved worldwide for its rich flavors and comforting dishes. However, it can be challenging to navigate the menu while keeping health and nutrition in mind. As a dietitian, I often get asked what I would order at an Italian restaurant. Here are my go-to choices that balance taste and nutrition, helping you enjoy your meal without compromising your dietary goals.
Appetizers
Bruschetta with Tomato and Basil Bruschetta is a fantastic start to an Italian meal. This dish typically consists of grilled bread rubbed with garlic and topped with fresh tomatoes, basil, and a drizzle of olive oil. It’s light yet flavorful, providing a good dose of antioxidants from the tomatoes and heart-healthy fats from the olive oil.
Caprese Salad A Caprese salad, made with fresh mozzarella, tomatoes, basil, and a splash of balsamic vinegar, is another excellent option. The combination of fresh ingredients provides a good balance of protein, healthy fats, and vitamins. The simplicity of this dish also means it’s usually free from unhealthy additives.
Main Courses
Grilled Fish or Chicken Many Italian restaurants offer grilled fish or chicken dishes. These are great choices as they are usually prepared with minimal oil and paired with fresh vegetables. Opt for dishes like grilled branzino or pollo alla griglia, which are high in protein and omega-3 fatty acids, essential for heart health.
Pasta Primavera Pasta Primavera is a vegetable-packed pasta dish that can be both delicious and nutritious. I usually ask for whole grain pasta to increase the fiber content, which aids in digestion and helps maintain steady blood sugar levels. The abundance of vegetables adds essential vitamins and minerals while keeping the dish light.
Vegetable-Based Sauces When choosing pasta, I opt for those with vegetable-based sauces, such as marinara or arrabbiata, rather than cream-based sauces like Alfredo. Tomato-based sauces are lower in calories and fat, and they provide a good source of lycopene, an antioxidant that promotes heart health.
Sides
Steamed or Grilled Vegetables Adding a side of steamed or grilled vegetables is a great way to boost the nutrient content of your meal. Vegetables like zucchini, eggplant, and spinach are commonly available at Italian restaurants and provide fiber, vitamins, and minerals without adding excessive calories.
Minestrone Soup Minestrone is a hearty vegetable soup that’s perfect as a side or a starter. It’s typically made with a variety of vegetables, beans, and sometimes pasta, making it a nutrient-dense choice. It’s filling, low in calories, and packed with fiber and protein.
Desserts
Fresh Fruit For dessert, I often opt for a fresh fruit plate. Italian restaurants often serve seasonal fruits, which are a refreshing and healthy way to end your meal. Fruits provide natural sweetness along with vitamins, minerals, and fiber.
Sorbetto If you’re in the mood for something a bit more indulgent, a small serving of sorbetto is a good option. It’s lighter than gelato or other creamy desserts and typically made with real fruit, providing a refreshing and lower-calorie end to your meal.
Beverages
Sparkling Water with Lemon Instead of sugary sodas or high-calorie cocktails, I usually opt for sparkling water with a slice of lemon. It’s hydrating, refreshing, and calorie-free, making it the perfect accompaniment to a flavorful meal.
Red Wine If you choose to enjoy an alcoholic beverage, a glass of red wine is a sensible choice. In moderation, red wine can be heart-healthy due to its antioxidants, such as resveratrol. One glass with your meal is sufficient to enjoy the benefits without overindulging.
Final Tips
When dining out, portion control is crucial. Italian restaurant servings can be generous, so consider sharing dishes or taking leftovers home. Additionally, don’t be afraid to ask for modifications to suit your dietary needs, such as asking for sauces on the side or substituting vegetables for pasta.
By making mindful choices and focusing on balance, you can enjoy a delicious Italian meal that aligns with your health goals. Remember, dining out should be an enjoyable experience, and with these tips, you can savor the flavors of Italy without compromising on nutrition. Buon appetito!
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