Everyone can find something that he or she likes on an Italian menu. Though these foods can be an excellent source of carbohydrates, they are often loaded with cheese and cream sauces that make them high in fat and sodium. For a healthier meal, remember these tips the next time you order Italian foods:

• Enjoy grilled or broiled meats instead of breaded and pan-fried meats, such as chicken or veal parmigiana.
• Look for traditional dishes that have beans for vegetables instead of high fat sausages or high sodium cured meat.
• Order a bowl of minestrone soup. The soup is filled with beans, vegetables, and pastas.
• Order a fresh tossed salad with dressing on the side.

Pizza is a popular Italian food and provides servings from three or more food groups. The crust is a good source of complex carbohydrates. The cheese is a good source of calcium and protein. The tomato sauce and vegetable toppings add vitamins and lycopene. Lycopene is a phytonutrient found in tomato products, such as tomato sauce and tomato paste. Research shows that lycopene may help decrease heart and cancer risks. But pizza can be high in fat and calories, depending on your choice of toppings. For a healthier pizza, remember to do the following:

• Go easy on high-fat toppings such as bacon, pepperoni, sausage, olives, anchovies, and extra cheese.
• Choose lean meats such as lean ham or chicken.
• Load up on vegetable and fruit toppings for less fat and more fiber, phytonutrients and vitamins. Try bell peppers, mushrooms, broccoli florets, spinach, pineapple chunks, and/or tomato slices.

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