When it comes to portion control, there are few foods that are more confusing than pasta. Some questions I get frequently are:
So, what is a serving of pasta? According to Canada's Food Guide and the Diabetic Exchange System, a serving of pasta is ½ cup of cooked pasta (this is equivalent to about 2 ounces [60 grams] of cooked pasta). This would provide approximately 80-100 calories and 15-20 grams of carbohydrate.
How do I measure pasta? Pasta can be measured before or after cooking. A good rule of thumb to keep in mind is that pasta doubles in size and weight when it is cooked. Here are some guidelines to follow when measuring pasta.
If you would prefer to measure the pasta before you cook so you are not making too much, the following tips can be helpful:
In summary, a good generalization to measure pasta is as follows:
1 Serving cooked pasta = 2 ounces (60 grams) or ½ cup
1 Serving uncooked pasta = 1 ounce (30 grams) or ¼ cup
Yes, I know that your thinking….a half-cup of pasta might not be enough to satisfy your appetite. So, have more than a half-cup of pasta at a meal, just be sure to count it as more than one serving. Also, try adding extra vegetables to the sauce, have a side salad or a small chicken breast along with the pasta.
You may also want to substitute some or all of your pasta noodles for spiralized veggies.
Here's my creation of spiralized zucchini noodles with a tomato meat sauce! Yum!!!