Southern Italian fare is especially popular. People tend to eat more calories when portions are larger, according to research at Cornell and Penn State. So use visual cues to fill your plate with the right amount of food. In general, if your pasta portion is no bigger than your fist, your protein portion is smaller than your palm, and vegetables take up at least half your plate, you will be well on your way to a calorie- conscious meal.
Watch your carbs:
Some carb dishes are more dense in calories than others. Limit yourself to one or maybe two selections in order to keep your meal balanced and within sub-500 calorie range.
Medium slice Italian bread 50 calories
½ cup polenta 80 calories
½ cup spaghetti 110 calories
½ cup macaroni 110 calories
½ cup meat tortellini 125 calories
2 ounces thin pizza crust (standard slice) 200 calories
Medium slice garlic bread 210 calories
4 ounces pizza crust (standard slice) 400 calories
The Fat in sauces:
As a general rule, lighter-colored sauces have more fat and calories per ½ cup:
CALORIES - FAT (g)
Red clam sauce 60 1
Marinara sauce 110 4
Vodka sauce 140 10
Meat sauce with Italian sausage 160 11
Alfredo sauce 180 13
White clam sauce 300 21
Pesto sauce 620 57
How to be calorie-wise with Italian dishes:
1. Eat like an Italian—start your meal with a salad (with vinegar and a dash of oil rather than full-fat dressing), follow with a small portion of pasta, and then enjoy a simple entrée.
2. Stick with vegetable or fruit appetizers rather than using all your calories on fat-filled fare such as mozzarella sticks and other fried foods. If the appetizer menu falls short, check out the side dishes and desserts for additional options.
3. Put together your own combination of sauce, pasta, and protein (beef, veal, pork, seafood, or beans) so that you can better judge the portion size of each.
4. Ask your waitperson about the size of dishes and the number of people they serve. Many Italian restaurants provide family-size portions to be shared by three or four people.
5. Request a lunch-, appetizer-, or half-size portion of a main dish. You'll still have plenty of food, even enough to share or bring home leftovers.
6 Order cappuccino for dessert. Calories in an 8-ounce cup range from 40 for cappuccino made with fat-free milk to 80 for a drink made with whole milk.
APPETIZERS
PEPPERONCINI
¼ cup: 10 calories
10 cups: 400 calories
¼ cup: 10 calories
PROSCIUTTO
6 thin slices: 100 calories
24 thin slices: 400 calories
3 thin slices: 50 calories
PEPPERONI
10 slices: 100 calories
40 slices: 400 calories
5 slices: 50 calories
KALAMATA OLIVES
10 olives: 100 calories
40 olives: 400 calories
5 olives: 50 calories
ITALIAN BREAD, MEDIUM (½″-THICK SLICE)
6 slices: 300 calories
8 slices: 400 calories
1 slice: 50 calories
HONEYDEW SLICE, SMALL (1" THICK), WRAPPED IN PROSCIUTTO
1 slice melon + 2 slices prosciutto: 90 calories
4½ slices melon + 9 slices prosciutto: 405 calories
1 slice melon + 1 slice prosciutto: 60 calories
MARINATED ARTICHOKE HEARTS, cut into quarters
6 pieces: 180 calories
13 pieces: 390 calories
3 pieces: 90 calories
PROVOLONE CHEESE
4 oz: 400 calories
4 oz: 400 calories
1 oz: 100 calories
FRIED CALAMARI
1½ cups: 400 calories
1½ cups: 400 calories
½ cup: 130 calories
STEAMED MUSSELS
25 mussels: 340 calories
30 mussels: 410 calories
10 mussels: 140 calories
MOZZARELLA STICKS
10 sticks + ½ cup marinara sauce: 870 calories
4 sticks + 6 Tbsp marinara sauce: 390 calories
2 sticks + 3 Tbsp marinara sauce: 195 calories
BRUSCHETTA, MEDIUM (½″ x 2″): 3 pieces: 620 calories
2 pieces: 410 calories
1 piece: 210 calories
GARLIC BREAD, MEDIUM (2" SLICE)
1 slice: 210 calories
2 slices: 420 calories
1 slice: 210 calories
Appetizer Platter
2 stuffed mushrooms: 140 + 1 slice honeydew wrapped in 1 slice prosciutto: 60 + 3 pieces marinated artichoke heart
90 + 5 kalamata olives: 50 + Medium slice Italian bread
50 = 390 calories
- good fats
- fruits/veggies
Fried Calamari and Antipasti
½ cup fried calamari
130 + 5 slices pepperoni
50 + 1 oz provolone cheese: 100 + 5 kalamata olives: 50 + 5 steamed mussels: 70 = 400 calories
- protein
- good fats
Soups:
MINESTRONE SOUP
1 bowl (1½ cups): 200 calories
2 bowls (3 cups): 400 calories
1 cup: 130 calories
PASTA E FAGIOLI SOUP
1 bowl (1½ cups): 250 calories
1½ bowls (2¼ cups): 375 calories
1 cup: 165 calories
Salads:
FRESH MOZZARELLA (½ OZ SLICES) with basil, tomato, olive oil: 6 slices cheese + 6 basil leaves + 6 tomato slices + 1 Tbsp olive oil: 380 calories
6 slices cheese + 6 basil leaves + 6 tomato slices + 1 Tbsp olive oil: 380 calories
2 slices cheese + 2 basil leaves + 2 tomato slices + 1 tsp olive oil: 130 calories
GARDEN SIDE SALAD
1 cup salad + ¼ cup Italian dressing: 290 calories
1 1/3 cups salad + 1/3 cup Italian dressing: 385 calories
1 cup salad + 1 Tbsp Italian dressing: 160 calories
Soup and Salad
1 cup pasta e fagioli soup
165 + 1 cup garden side salad + 1 Tbsp Italian dressing: 160 + Medium slice Italian bread
50 = 375 calories
- fiber
- good fats
- fruits/veggies
PIZZA
VEGETABLE AND FETA DEEP-DISH PIZZA (14", CUT IN TO 8 SLICES)
1 slice: 540 calories
3/4 slice: 400 calories
½ slice: 270 calories
MEDITERRANEAN MULTIGRAIN FLATBREAD PIZZA (10", CUT INTO 6 SLICES)
2 slices: 300 calories
2 2/3 slices: 400 calories
2 slices: 300 calories
Mozzarella Salad and Pizza
Fresh mozzarella salad (2 slices cheese + 2 basil leaves + 2 tomato slices + 1 tsp olive oil)
130 + ½ slice vegetable and feta deep-dish pizza
270 = 400 calories
- good fats
Entrées:
SHRIMP SCAMPI
1½ cups: 160 calories
3 3/4 cups: 400 calories
3/4 cup: 80 calories
PASTA BOLOGNESE
1½ cups pasta with meat sauce: 390 calories
1½ cups pasta with meat sauce: 390 calories
3/4 cup pasta with meat sauce: 195 calories
PENNE ALLA VODKA
3 cups penne with sauce: 630 calories
2 cups penne with sauce: 420 calories
1 cup penne with sauce: 210 calories
BAKED ZITI
2½ cups: 1,050 calories
1 cup: 420 calories
½ cup: 210 calories
EGGPLANT PARMIGIANA (4" x ½″): 2 slices: 420 calories
2 slices: 420 calories
1 slice: 210 calories
LINGUINE WITH WHITE CLAM SAUCE
2 cups linguine with sauce: 660 calories
1¼ cups linguine with sauce: 410 calories
2/3 cup linguine with sauce: 220 calories
MEAT LASAGNA (4" x 4″ PIECE)
1 piece (1½ cups): 480 calories
7/8 piece (1¼ cups): 420 calories
½ piece (3/4 cup): 240 calories
PASTA PRIMAVERA WITH SAUCE
2 cups: 510 calories
1½ cups: 380 calories
1 cup: 255 calories
VEAL SCALOPPINE
8 oz: 560 calories
6 oz: 420 calories
4 oz: 280 calories
TUSCAN STEAK
8 oz steak + 1 cup spaghetti: 880 calories
4 oz steak + 2/3 cup spaghetti: 410 calories
3 oz steak + ½ cup spaghetti: 290 calories
SLICED CHICKEN, BROCCOLI, AND RIGATONI IN WHITE WINE SAUCE
6 oz chicken + 1 cup broccoli + 2 cups pasta with sauce: 920 calories
3 oz chicken + 1 cup broccoli + ½ cup pasta with sauce: 375 calories
2 oz chicken + 1 cup broccoli + ½ cup pasta with sauce: 300 calories
VEAL MARSALA
6 oz: 470 calories
5 oz: 390 calories
4 oz: 310 calories
CHICKEN MARSALA
6 oz chicken + 1 cup pasta with sauce: 620 calories
4 oz chicken + 2/3 cup pasta with sauce: 420 calories
3 oz chicken + ½ cup pasta with sauce: 310 calories
SPAGHETTI AND MEATBALLS
2 cups spaghetti + 4 meatballs + 1 cup sauce: 1,110 calories
7/8 cup spaghetti + 1 1/3 meatballs + 2/3 cup sauce: 420 calories
2/3 cup spaghetti + 1 meatball + ½ cup sauce: 320 calories
CHEESE RAVIOLI WITH MARINARA SAUCE
12 ravioli with sauce: 660 calories
7 ravioli with sauce: 385 calories
6 ravioli with sauce: 330 calories
CHICKEN PARMESAN
6 oz chicken + 3 cups pasta with sauce: 1,380 calories
2 oz chicken + 3/4 cup pasta with sauce: 410 calories
2 oz chicken + ½ cup pasta with sauce: 350 calories
CHICKEN SCALOPPINE
6 oz chicken + 1 cup pasta with sauce: 740 calories
3½ oz chicken + ½ cup pasta with sauce: 410 calories
3 oz chicken + ½ cup pasta with sauce: 370 calories
CHICKEN FETTUCCINE ALFREDO
6 oz chicken + 2½ cups pasta with sauce: 1,410 calories
2 oz chicken + ½ cup pasta with sauce: 380 calories
2 oz chicken + ½ cup pasta with sauce: 380 calories
Tuscan Steak
3 oz Tuscan steak + ½ cup spaghetti: 290 + ½ cup sautéed spinach
100 = 390 calories
- protein
Linguine with Clam Sauce
2/3 cup linguine with white clam sauce: 220 + 1 cup sautéed broccoli
90 + ¼ cup gelato
90 = 400 calories
- fruits/veggies
Veal Scaloppine
4 oz veal scaloppine
280 + Large steamed artichoke, no butter: 120 = 400 calories
- fiber
Chicken Marsala
3 oz chicken Marsala + ½ cup pasta
310 + 1 biscotti
90 = 400 calories
- protein
Meat Lasagna
½ piece meat lasagna
240 + ½ cup gelato
180 = 420 calories
Side Dishes
STEAMED ASPARAGUS WITH LEMON SAUCE
20 asparagus spears + ¼ cup lemon sauce: 310 calories
27 spears + 7/8 cup sauce: 410 calories
5 spears + 1 tsp sauce: 35 calories
POLENTA
1 cup: 160 calories
2½ cups: 400 calories
½ cup: 80 calories
SAUTÉED BROCCOLI
2 cups: 180 calories
4½ cups: 405 calories
1 cup: 90 calories
SAUTÉED SPINACH
2 cups: 400 calories
2 cups: 400 calories
½ cup: 100 calories
STUFFED ARTICHOKE
1 artichoke
400 calories
1 artichoke
400 calories
¼ artichoke
100 calories
STEAMED ARTICHOKE
1 large artichoke + ¼ cup melted lemon butter: 520 calories
2 large artichokes + 2 Tbsp melted lemon butter: 420 calories
1 large artichoke, no butter: 120 calories
Chicken Scaloppine
3 oz chicken scaloppine + ½ cup pasta
370 + 5 asparagus spears +
1 tsp lemon sauce: 35 = 405 calories
- protein
- fruits/veggies
À LA CARTE SAUCES AND PASTAS
RED CLAM SAUCE
1 cup: 120 calories
3 1/3 cups: 400 calories
½ cup: 60 calories
MARINARA SAUCE
1 cup: 220 calories
1 3/4 cups: 385 calories
½ cup: 110 calories
VODKA SAUCE
1 cup: 280 calories
1½ cups: 420 calories
½ cup: 140 calories
MEAT SAUCE WITH ITALIAN SAUSAGE
1 cup: 320 calories
1 1/3 cups: 430 calories
½ cup: 160 calories
WHITE CLAM SAUCE
1 cup: 600 calories
2/3 cup: 400 calories
½ cup: 300 calories
SPAGHETTI
1 cup: 220 calories
1 3/4 cups: 385 calories
½ cup: 110 calories
CHEESE RAVIOLI
6 ravioli
195 calories
12 ravioli
390 calories
6 ravioli
195 calories
MEAT TORTELLINI
1 cup: 250 calories
1½ cups: 375 calories
1 cup: 250 calories
CHEESE TORTELLINI
1 cup: 260 calories
1½ cups: 390 calories
1 cup: 260 calories
LOBSTER RAVIOLI
8 ravioli
580 calories
5½ ravioli
400 calories
4 ravioli
290 calories
Penne alla Vodka
1 cup penne alla vodka
210 + ¼ stuffed artichoke
100 + Medium slice Italian bread
50 + 1 cup sliced strawberries drizzled with balsamic vinegar
50 = 410 calories
- fruits/veggies
Pasta Primavera
1 small slice honeydew melon + 1 slice prosciutto: 60 + 1 cup pasta primavera with sauce: 255 + 1 glass prosecco
110 = 425 calories
- fruits/veggies
Spaghetti and Meatballs: Spaghetti and meatballs (2/3 cup spaghetti + 1 meatball + ½ cup sauce)
320 + 1 cup sautéed broccoli
90 = 410 calories
- protein
- fruits/veggies
Desserts:
STRAWBERRIES, sliced and drizzled with balsamic vinegar
1 cup: 50 calories
8 cups: 420 calories
1 cup: 50 calories
BISCOTTI (2/3 OZ)
4 biscotti
360 calories
4 biscotti
360 calories
2 biscotti
180 calories
GELATO
1½ cups: 540 calories
1 1/8 cups: 400 calories
½ cup: 180 calories
TIRAMISU (3" x 3″ SQUARE)
1 square
600 calories
2/3 square
400 calories
½ square
300 calories
Tiramisu
2/3 square tiramisu = 400 calories
Beverages:
CAPPUCCINO
1 cup made with 4 oz whole milk: 80 calories
5 cups each made with 4 oz whole milk: 400 calories
1 cup made with 4 oz whole milk: 80 calories
PROSECCO (5 OZ GLASS)
1 glass: 110 calories
3 2/3 glasses: 405 calories
1 glass: 110 calories
RED OR WHITE WINE (5 OZ GLASS)
1 glass: 120 calories
3½ glasses: 420 calories
1 glass: 120 calories
BEER (12 OZ BOTTLE)
1 bottle: 150 calories
2 2/3 bottles: 400 calories
1 bottle: 150 calories
Lobster Ravioli
4 lobster ravioli
290 + ½ cup marinara sauce: 110 = 400 calories