NutritionDoc

There is nothing more American than Italian food. Dishes like spaghetti, pizza and lasagna are fixtures in our kitchens and our restaurants.

 

But what is the cost - to our waistlines, our arteries, and our blood pressure - when we go out for Italian? The menus at Olive Garden (the leading sit down Italian restaurant chain) and Romano's Macaroni Grill ( the #2 chain)  explain why many of us have taken on the shape of a meatball, with arteries that resemble stuffed manicotti. A traditional Mediterranean diet - low in sat fat and rich in fruits and veggies - may be a lifesaver. But most US Italian restaurant food is more like a lead weight.

 

Olive Garden's Web site discloses calories, total fat and fiber but not sat fat or sodium on only 6 lower fat items from its lighter menu.  I like Macaroni Grill Web site for:

                                    

1. posting nutrition numbers for most menu items.

2. frying only in trans free soybean oil

3. offering a "create Your Own Pasta" that allows diners to mix and match sauce, pasta, veggies and chicken or shrimp.

4. and you have to admire a chain that is honest enough to post numbers that range from excessive to they have gotta-be-kidding.

 

Tips for surviving a visit to your favorite Italian restaurant with minimal damage to your waistline, arteries, and blood pressure.

 

1. Split an entree, take home half, or order a lunch size portion.

2. Pick a pasta with tomato sauce or olive oil sauce. Stay away from creamy sauces like Alfredo and vodka.

3. Order dishes built around veggies, seafood, or grilled chicken that do not come with cheese or cream sauce.

4. Fill up on salad, but hold the cheese and get the dressing on the side.

5. If you want some cheese, sprinkle a little Parmesan on top of your entree, soup or salad. A tablespoon has just 1 gram of sat fat, 20 calories, and 80 mg of sodium.

6. Make your side dish veggies rather than pasta or potatoes.

7. Limit the unlimited supply of bread.