Pasta is a delicious staple food but choosing the right sauce can make a big difference in terms of nutrition. Pasta sauces can contain high amounts of sodium, sugar, and fat, which can be concerning for those looking to maintain a healthy diet. When choosing a healthy pasta sauce, it’s important to consider factors like sodium content, added sugar, and saturated fat. The Dietary Guidelines for Americans recommend limiting sodium intake to 2,300 milligrams per day, while the American Heart Association suggests no more than 36 grams of added sugar for men and 25 grams for women daily.
To ensure you are choosing a healthy pasta sauce, look for options that are low in sodium, fat, and added sugar. Creamy and cheesy sauces tend to be heavier in fat and calories compared to tomato-based options. It’s also essential to pay attention to portion sizes and consider adding nutritious ingredients like veggies or lean protein to bulk up the dish. Lean meat choices like ground turkey or chicken, as well as meatless protein sources, can be great additions to pasta sauces to increase the protein content without adding excessive fat and calories.
Marinara sauce and pesto are generally considered healthier options for pasta sauces. Marinara sauce is a simple tomato-based sauce that provides antioxidants like lycopene and vitamin C without the added fat and calories of creamy sauces. Pesto, made with olive oil, nuts, and basil, offers healthy fats and tons of flavor but can also be loaded with calories and saturated fat, so it’s important to check the nutrition label. While jarred pasta sauces can be convenient, making a homemade sauce allows you to have more control over the ingredients and reduce salt and sugar levels while adding fresh herbs and veggies.
When choosing a jarred pasta sauce, look for options with lower sodium and added sugar content and consider adding extra vegetables or lean protein to enhance the flavor and nutrition of the dish. Adding garlic, fresh herbs, or crushed red pepper to a jarred sauce can elevate the taste without relying on excessive salt or sugar. Making a creamy sauce with lighter ingredients like marscapone or using bold flavors like lemon and black pepper can help reduce the calorie and fat content of the dish without sacrificing taste. Ultimately, whether you choose a jarred or homemade sauce, paying attention to the ingredients and portion sizes can help you enjoy pasta in a healthier way.
