To build a healthy pasta meal, first measure your portion. “If pasta is associated with weight gain, it’s because we’re eating a lot of it,” says Wesley McWhorter, director of culinary nutrition at the UTHealth School of Public Health in Houston.
A serving of pasta is considered 2 ounces dry, or about 1 cup cooked. That might not sound like it would be enough for a meal, but you can and should combine it with vegetables and protein (eggs, beans, tofu, fish, or lean meat or poultry).
Tie it all together with a better-for-you sauce, such as a low-sodium marinara, a light garlic and olive oil dressing, or a touch of pesto. Here’s what you need to know about dry pasta options.
Regular white pasta
It’s refined-grain food, which is usually code for not so healthy. But pasta gets a pass. It’s made from durum wheat (semolina), a hard-wheat variety