eat pasta and lose weight

Like most people I watch my weight, but never really have the time to buy food for special diets, and so over the years I have always tried to eat healthily without it becoming a major task. There are many myths about losing weight, but the main key to a healthy, sustainable diet is to have variety, balance and moderation. By selecting a variety of low-calorie, nutrient based foods in the appropriate amounts, you can make every calorie worthwhile, and you don't have to give up all your favorite foods and eat lettuce leaves and grapefruit for every meal! If you want to lose a large amount of weight you should always check with your doctor first, to determine what is a safe goal to set and over what period of time, but if you just want to shed some unwanted pounds before a vacation, or (like now) to look good before the party season begins, there are many recipes with foods you would eat every day that can help you to lose weight, if you follow a few very simple principles.

One of the things I learned a long time ago was that I misjudged the amount of food required for each person. Everything before cooking looks small and it is difficult to envisage how much each person is going to eat, so the best thing to do before cooking foods such a pasta and rice is to weigh them for the correct serving size per person. At one time, I think I was cooking almost a whole box of dried pasta for two people - the problem with this is that once it is cooked, it's hard to resist, so you tend to eat until you've reached the couch potato stage and then sit back with the remote control until bedtime. Not good! The scale shown here from Williams-Sonoma is relatively inexpensive and easy to use.

Also be sure to include plenty of water and fiber (from foods such as fresh fruit). Water is necessary for normal body functioning and fiber aids digestion.

Calories are what dieting is all about. Calories measure energy - both the energy the body uses and energy in food. The body needs calories for bodily processes, such as breathing and heartbeat, for physical activity and for digestion. Body weight is maintained when you eat the same number of calories that you burn on a given day. When you take in more calories than the body needs for basic body functions and activity, you gain weight. Conversely, when you eat less than your body needs you lose weight.

There are many books available to help you lose weight, but choose one that is easy to follow, includes recipes that you and your family would normally eat, or don't mind trying, and that does not mean you will be running all over town to buy special ingredients. Below is one of my favorite recipes from the New Dieter's Cookbook.

Mediterranean-Style Chicken - (312 calories per person - serves 4 people)
Preparation time 20 min; Cooking time 40 min; Low fat; Low cholesterol


Ingredients
1 1/2 to 2 pounds meaty chicken pieces (breasts, thighs, drumsticks), skinned
Nonstick spray coating
1 14.5 oz can tomatoes, diced
1/4 cup red dry wine
1 teaspoon sugar
1 teaspoon dried basil, crushed
1 clove garlic, minced
1 bay leaf
1 small tin tomato paste
4 oz spaghetti, cooked
1/4 cup sliced pimiento-stuffed olives (optional)

Recipe
1. Rinse chicken, pat dry.
2. Spray a 10-inch skillet with nonstick spray coating. Preheat over medium heat. Add chicken and brown for 10 to 15 minutes, turning to brown evenly.
3. Add undrained tomatoes, wine, sugar, basil, garlic, and bay leaf. Bring to boiling; reduce heat. Cover and simmer for about 35 minutes or until chicken is tender. Remove chicken from skillet; keep warm.
4. In the meantime, bring water to boiled for pasta. Add pasta and cook for approx. 12 mins (follow directions on packet).
5. Add half tin of the tomato sauce to the tomato mixture and stir. Cook and stir until thickened and bubbly. Cook and stir for 2 minutes more.
6. Drain the pasta.
7. Serve the chicken and sauce over cooked spaghetti. Garnish with olives, if desired.

Serve with a mixed green salad.