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A Pasta Exploration!

Presentation by:
Devin Williamson &
Ashley Robarge
November 2016

By the end of this session, you will be able to...


1) Differentiate between portion size and serving size
2) Demonstrate increased comfort in trying different pastas
and pasta alternatives
3) Name one vegetable that can replace or be added to
noodles in a meal

Serve yourself some pasta in the portion that


you would at home!

Lets Do a Tasting!
First we will try the products, then rate them in the provided
questionnaire followed by a discussion!
Lets not forget to wash our hands!

Spaghetti Squash
Benefits:
Naturally high in vitamin C and fiber
Low carbohydrate and calorie

How to prepare:
Microwaved or baked in the oven and
shredded
Serve with your favorite spaghetti sauce
and lean meat!

Spaghetti Squash Preparation Video

How does spaghetti squash compare to pasta?


One Cup

One Cup

Vs.
42 Calories

220 Calories

10 grams carbohydrate

43 grams of carbohydrate

2 grams fiber

2 grams of fiber

1 grams protein

7 grams of protein

Rich in vitamins, minerals and natural fiber


http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5763/2

http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2642/2

Zucchini Pasta
Benefits:
Naturally high in fiber, vitamins C and K
and the minerals manganese and
potassium

Low in calories and carbohydrates

How to prepare:
Use a spiralizer or a potato peeler and
make thin noodles of zucchini which
can be boiled or sauteed
Serve with your favorite sauce and/or
lean meat

Zucchini Pasta Preparation Video

How does zucchini squash compare to pasta?


One Cup

One Cup

Vs.
38 Calories

220 Calories

8 grams carbohydrate

43 grams of carbohydrate

3 grams fiber

2 grams of fiber

3 grams protein

7 grams of protein

Rich in vitamins, minerals and natural fiber


http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5763/2

http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2642/2

Dont Sweat it!


How about mixing half and half? Primavera style!
What vegetables would you like to add to your
pasta?

So speaking of serving size lets bring back our


pasta portions from when we began...

Calories per serving:


Important to make
note of

Pasta Label
Basics!

Serving Size:
The most important
part of a label

Nutrients we will focus on as


we compare different types of
pasta

So why the added fiber?


Two types of fiber:
1.

Insoluble
a.
b.

Function:
i. Increases fecal bulk
Sources:
i.

2.

Whole grains, plants, wheat,


rice, vegetables

Not digested or absorbed!

Can be subtracted from total


carbohydrate to know amount of
carbs being absorbed
Many fiber sources such as whole
grains are rich in vitamins and
minerals
B vitamins

Soluble
a.

Function:
i.
ii.

b.

Slows movement of things


from the stomach
Slows absorption of glucose

Sources: Barley, oats, fruits, and


beans

So why the added protein?


Glucose from eating protein does not increase blood sugar
Some evidence is showing that modest increase in protein intake may be beneficial to
individuals with type 2 diabetes by:

Displaces carbohydrate intake


Increases fullness
Promoting weight loss

https://www.ncbi.nlm.nih.gov/pubmed/21207203

Lets try some pasta!


First try the products, then rate them in the provided
questionnaire and discuss!

Prince Vs. Dreamfields Healthy Carb Pasta

13.25 oz box= 6.5 servings


Serving: 56 grams
Cost: $1.89
190 Calories
CHO: 41g
Fiber: 5g
Protein: 7g

16 oz. box = 8 servings


Serving: 56 grams
Cost: $1.00
200 Calories
CHO: 42 grams
Fiber: 2 grams
Protein: 7 grams
Pasta A

Pasta B

Prince Vs. Hodgson Mills Whole Wheat

16 oz. box = 8 servings


Serving: 56 grams
Cost: $1.00
200 Calories
CHO: 42 grams
Fiber: 2 grams
Protein: 7 grams
Pasta A

16 oz. box= 8 servings


Serving: 57g
Cost: $1.99
210 Calories
CHO: 41g
Fiber: 6g
Protein: 9g

Pasta C

Prince Vs. Hannaford Hidden Veggie

16 oz box = 8 servings
Serving: 56 grams
Cost: $1.00
200 Calories
CHO: 42 grams
Fiber: 2 grams
Protein: 7 grams
Pasta A

12 oz. box = 6 servings


Serving: 56g
Cost: $1.29
200 Calories
CHO: 41g
Fiber: 2g
Protein: 7g

Pasta D

Specialty Low-Carbohydrate Pasta

Carba-Nada
12 oz. package = 5
servings
Serving: 56g
Cost: $3.95
140 Calories
CHO: 24g
Fiber: 6g
Protein: 12g

Miracle Noodles
7 oz. package =
2 servings
Serving: roughly
1 cup
Cost: $1.68
0 Calories
CHO: 0g
Fiber: 0
Protein: 0

Pasta pointers!

Remember to read nutrition labels


Remember portions sizes often differ from recommended serving sizes
Try some of the different pasta options

Throw in non-starchy vegetables for added bulk

Zucchini & spaghetti squash


Whole wheat/grain
Hidden veggie
Zucchini noodles, spaghetti squash, broccoli, cauliflower, bell pepper, mushrooms, spinach

Add lean cuts of chicken and other meat

Call to action & Thank you

Next time you have pasta for dinner, add one vegetable to your noodles!

References
http://journal.diabetes.org/diabetesspectrum/00v13n3/pg132.htm
http://care.diabetesjournals.org/content/27/suppl_1/s36
https://www.ncbi.nlm.nih.gov/pubmed/21207203
https://www.nutritioncaremanual.org/topic.cfm?ncm_category_id=1&ncm_toc_id
=255464

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