Italian cuisine is well known for its hearty and robust flavors, along with its overall healthy effect on our body. Italians are the second longest lived people in the world! so it seems like a no brainer eating Italian, however, there are some really bad choices that can ruin any diet. For appetizers/antipasto you can indulge in: salads with olive oil, bread with marinara sauce, steamed vegetables, tomatoes with balsamic vinegar, and grilled or steamed shellfish. For your entree you can order anything from: vegetarian pizzas, grilled chicken or fish, gnocchi, or pastas with marinara. Stay away from: meatballs, lasagnas, sausages, fried mozarella, garlic bread, and cheese. For dessert skip the popular Tiramisu, and enjoy an espresso with a piece of fresh fruit. Always consume plenty of water throughout your meal.

Quick Reference for Italian Food

HEALTHY ITALIAN DISHES

Bruschetta (Vegetarian - Tomatoes, Olive Oil, Basil, Bread)
Capellini Pomodoro (Pasta - Capellini, Tomatoes, Olive Oil, Basil, Garlic, Pine Nuts)
Herb-Grilled Fish (Seafood - Grilled Fish, Olive Oil, Veggies)
Mediterranean Olives (Vegetarian - Olives, Olive Oil, Herbs)
Minestrone (Soup - Pasta, Beans, Vegetables, Tomato Broth)
Penne Primavera (Vegetarian - Pasta, Olive Oil, Garlic, Onions, Mushrroms, Brocolli, Marinara)
Petto di Pollo alla Marsala (Poultry - Chicken, Wine, Olive Oil, Mushrroms, Garlic)
Pizza Margherita (Pizza - Dough, Sauce, Fresh Mozarella, Basil)
Pollo Alla Caprese (Poultry - Chicken, Tomatoes, Olive Oil, Herbs)
Shrimp Primavera (Pasta - Penne, Tomato Sauce, Shrimp, Onion, Bell Pepper, Olive Oil)

ITALIAN DISHES TO STAY AWAY FROM

Chicken Alfredo Pizza (Pizza - Dough, Cream, Cheese, Chicken)
Chicken Parmigiana (Poultry - Battered Fried Chicken, Sauce, Cheese, Noodles)
Eggplant Parmigiana (Vegetarian - Battered Fried Eggplant, Sauce, Cheese, Noodles)
Fettuccine Alfredo (Pasta - Noodles, Cream, Chicken, Herbs)
Fried Calamari (Seafood - Battered Fried Calamari)
Lasagna (Pasta - Noodles, Sauce, Meat, Cheese, Herbs)
Mozzarella Fritta (Vegetarian - Battered Fried Cheese, Sauce)
Ravioli (Pasta - Pasta, Cheese, Sauce, Herbs)
Spaghetti with Meat Sauce (Pasta - Noodles, Meat, Sauce, Herbs)
Tiramisu (Dessert - Layered Pastry, Cream, Espresso)

This website is intended as a reference only, not as a medical manual. The information given is designed to help you make informed decisions about your health. It is not intended as a substitute for any treatment that may have been prescribed by your doctor. If you feel that you have a medical problem, please seek immediate medical help. Before starting any diet, you should consult with your doctor.