Home > Cooper Updates > Build Your Way to Healthier Spaghetti

Build Your Way to Healthier Spaghetti

Are you counting calories? Trying to increase your fiber intake? Looking to “sneak” more veggies into your diet? You can check all three of your list and still enjoy a warm bowl of spaghetti!

This popular Italian comfort food, while perfect for winter months, can often be high in fat and carbohydrates, but that doesn’t have to be the case. Use the chart below to create your own healthier spaghetti recipe.

Before you build your masterpiece, review these tips from Cooper Clinic Nutrition Services on how to craft your healthiest spaghetti yet.

  • Aim for high fiber
  • Choose whole-grain pasta over white pasta
  • Make sure you get some protein! You can do that in the pasta itself or by topping it with lean protein, such as ground turkey
  • Keep your meal low in saturated fat
  • The more color the better. Mix veggies in with your favorite pasta sauce and or use as noodles

 

Noodle

Serving Size

2 oz. uncooked

White Spaghetti Noodles Whole-Wheat Spaghetti Noodles Explore

Black Bean Spaghetti

Noodles

Banza

Chickpea Spaghetti

Noodles

Zucchini Noodles
Calories 200 180 215 190 10
Fat 1 g. 1.5 g. 2 g. 3.5 g. 0 g.
Sat. Fat 0 g. 0 g. 0 g. 0 g. 0 g.
Carbohydrate 43 g. 41g. 23 g. 32 g. 3 g.
Fiber 2 g. 5 g. 12 g. 8 g. 1 g.
Protein 7 g. 7 g. 25 g. 14 g. 1 g.
Meat

Serving Size

4 oz.

80/20 percent lean/fat

Ground Beef

90/10 percent

lean/ fat Ground Beef

93/7 percent

lean/fat

Ground Beef

99 percent lean

Ground Turkey

Ground

Chicken Breast

Calories 280 190 180 120 130
Fat 22 g. 11 g. 9 g. 2 g. 3 g.
Sat. Fat 9 g. 4.5 g. 3.5 g. .5 g .5 g.
Carbohydrate 0 g. 0 g. 0 g. 0 g. 0 g.
Protein 19 g. 22 g. 23 g. 26 g. 26 g.

 

Sauce

Serving Size

½ C.

Prego®

 Original Spaghetti Sauce

Barilla® Chunky Traditional Trader Joe’s

Organic Marinara Sauce

Newman’s Own®

Marinara

Prego®

Smart Heart Traditional

Calories 70 60 60 70 70
Fat 1.5 g. 1 g. 0 g. 1 g. 1.5 g.
Sat Fat 0 g. 0 g. 0 g. 0 g. 0 g.
Carbohydrate 13 g. 13 g. 12 g. 12 g. 13 g.
Fiber 3 g. 3 g. 2 g. 3 g. 2 g.
Sugar 10 g. 7 g.  6 g. 7 g. 10 g.
Protein 2 g. 2 g. 2 g. 3 g. 2 g.
Sodium 480 mg. 400 mg. 35 mg. 460 mg. 360 mg.

For more information on Cooper Clinic Nutrition Services, visit cooperclinicnutrition.com or call 972.560.2655.

Categories: Cooper Updates
  1. January 10, 2018 at 10:35 am

    This is so helpful. I would love to see more like this!

  1. No trackbacks yet.

Leave a Comment

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: