Eating pasta with no regrets is a possible dream, despite it being a food high in carbohydrates, which are components that give a great amount of energy to the organism, but which could lead to diseases like obesity if consumed in excess. In this article we’ll show you how to maintain a balanced diet, without leaving behind those delicious meals based on pasta.

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The first step consist in managing proportions. Having in mind the nutritional requirements of an adult human body, a portion of pasta should be around 3 to 3 & ½ ounces per person, for children it should be around 2 ounces. There are a couple of tricks to calculate this portion easily.

The first is based in the weight of the pack. If you have a 9 ounce pack, this means that the whole pack is suitable for 3 adults. In case you have an 18 ounce pack, you’ll know that the whole pack will do for at least five people.

The second way to calculate the respective portion of pasta is based on measuring it by handfuls. When taking a handful of spaghetti, and the hand can be closed with the tips of the thumb and index fingers touching, we are then taking the recommended amount for an adult person.

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Another basic advice is to choose the right kind of pasta. In this case, whole grain pasta is better for our nutrition that simple pasta made with white flour. Since it has greater amounts of cereals, this kind of pasta is a strong and healthy source of energy, containing less calories and being rich in protein, fats, vitamin E, and fiber, which facilitates the elimination of waste and toxins.

Now, after knowing the right portion of pasta for an adult, following a balanced diet, you’ll be able to carry on with exquisite variants for its final preparation. The first one is a pasta salad, which comes from the specialist in nutrition, Sascha Barboza.

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Taking the portion of pasta to be cooked, you’ll have to pick a few mixed lettuce leaves, a tomato, an onion, 100 grams of mushrooms, a medium sized cucumber, 100 grams of cauliflower and 100 grams of celery. For the dressing you can used garlic powder, pepper, mustard, and balsamic vinegar. Cutting all the vegetables, you will then mix the pasta al dente, to finalize with the dressing. “Accompany the pasta salad with 100 grams of grilled chicken”. The pasta should be al dente so that its glycemic load isn’t too high, which means less sugar in your blood, which in turn makes the body segregate less insulin and helps it burn more fats.”

A second way is to prepare your pasta with zucchini. Grating the zucchini with a grater, stir-fry the fine strips of zucchini with minced garlic and a teaspoon of olive oil over a skillet. This way you’ll be able to enjoy a simple and delicious pasta dish with no remorse.

ALFA