I cannot believe that a serving size of pasta is just ½ a cup? How could this be true?
It is true that one serving size of pasta is just ½ cup of cooked pasta. However, according to the American Diabetes Association, the serving size of pasta for a diabetic is only 1/3 cup of pasta. Eating large portion sizes is one of the biggest problems leading to weight gain. The best way to look at your plate is to divide your plate into 4 parts. When eating a pasta dish, Â¼ of the plate should be equal to your pasta portion. One fourth should equal your meat portion. And, the remaining 2 fourths or ½ of your plate should be filled with watery, non-starchy vegetables. This does not mean that you need to stick to one portion of pasta at a meal, but you should stick to the total recommended amounts in a day.
For an average 2000 calorie diet, the American Heart Association recommends:
- Lean meat, skinless poultry and fish - no more than 6 oz. (cooked) per day; fatty fish eaten at least twice a week
- Vegetables: 5 or more servings per day
- Fruit: 3 servings per day
- Fat-free milk and low-fat dairy products 2 – 3 servings per day
- Breads, cereals, pasta and starchy vegetables 6 – 8 servings per day
- Fats and oils 2 – 3 servings per day
- Limit sweets and sugar intake
The American Heart Association also recommends reducing intake of refined grains, like white pasta noodles. Eating whole-grain pasta will incorporate more fiber and nutrients into your diet. They also have a tendency to make you feel fuller quicker, making ½ cup of pasta seem not quite so small.
For more information on a heart-healthy diet plan, please contact the Preventive Cardiology and Rehabilitation Program at 216.444.9353 (or toll-free at 800.223.2273, extension 49353) and we can schedule a nutrition consultation - or - use our Remote Cardiac Nutrition Counseling Services.