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You’re Eating Pasta Wrong, This Nutrition Pro Says

By U.S. News & World Report

Despite its reputation for being fattening, studies show that eating pasta the authentic way may actually improve your diet and help you stay slim.

People who live from Bergamo to Sicily have some of the lowest rates of obesity, yet they enjoy delicious pasta dishes nearly every day. In fact, Italians feast on more than 50 pounds of pasta per person per year, while Americans average about 15.5 pounds per person. And yet, our friends in Europe are significantly slimmer than we are.

[See: 10 Heatlhy Habits of the ‘Naturally’ Thin.]

In fact, in one study published in Nutrition and Diabetes, the amount of pasta consumed by more than 20,000 Italians did not correlate with an increase in body weight. In fact, the opposite was true: Adults who ate a traditional Mediterranean diet — a primarily plant-based diet with plenty of pasta, produce, seafood, whole grains and healthy oils — were thinner and had smaller waistlines than those who didn’t follow a traditional regional eating pattern.

Follow these tips to enjoy pasta the Mediterranean way:

1. Eat it like an Italian.

Consider this: Mac and cheese, Alfredo sauce, deep-dish pizza and garlic bread are as Italian as fast-food hamburgers and apple pie. They would not be considered “Italian” in Italy. Using national food surveillance data of more than 10,000 U.S. adults, a recent study published in the journal Current Developments in Nutrition reported that only about 1 in 5 Americans (17.3 percent) eat pasta the traditional Mediterranean way, which means eating it as part of a diet high in fruits, vegetables, fish, dairy, whole grains and plant-based proteins. Those few who did, though, had overall diet quality scores that were 20 percent higher than those who didn’t eat pasta.

[See: Here’s How People in Other Countries Stay Healthy.]

The researchers reported that most pasta-eating Americans have low intakes of fruit, fish and whole grains, and lower diet quality overall. However, when researchers removed mac and cheese from their analyses, they found study participants’ diets, while higher in sodium, had higher amounts of dietary fiber, folate, iron and potassium than non-pasta consumers.

2. Cook it right.

Prepare your pasta like they do in the Mediterranean — al dente, which means neither too hard nor too soft. When cooked correctly, pasta will have a lower glycemic index than when it’s cooked to be soft or mushy. The average GI of al dente penne pasta is 50, which is even lower than the GI of oatmeal or many whole-grain breakfast cereals. A lower GI can help keep blood sugar levels stable so you will stay fuller longer.

To cook pasta perfect every time, use a 4- to 6-quart pot, add enough water to fill three-quarters of it, add salt and bring it to a rolling boil. Gently add pasta and cook it according to the directions on the box since cooking time varies depending on the shape and type of pasta. Stir frequently while cooking to prevent clumping or sticking to your pot. There’s also no need to rinse pasta after cooking it or to add oil to the water.

3. Perfect your portions.

One of the key distinguishing characteristics of the way Italians eat pasta is the size of their portions. To most Italians, a serving is what our recommended serving size is, which is 2 ounces uncooked or 1 cup cooked (about the size of a baseball). Remember, most boxes of pasta provide eight servings. So, whether you’re eating at home or away from home, enjoy a reasonable amount (the recommended baseball-sized portion) of pasta and share or save the rest for later.

[See: 7 Diet Mistakes Sabotaging Your Weight Loss.]

4. Keep it simple.

Delicious traditional pasta dishes are easy to make and only require a few quality ingredients. Toss your al dente pasta with in-season veggies, fresh herbs, quality olive oil, beans and lean protein and you can create waistline-friendly, crowd-pleasing meals in minutes. You can find a couple of my favorite recipes, including penne with chicken sausage and arugula and farfalle with sauteed mushrooms, spinach and goat cheese — on AppForHealth.com.

More from U.S. News

10 Healthy Meals You Can Make in 10 Minutes

Here’s What People Eat for Breakfast in 9 Other Countries

12 ‘Unhealthy’ Foods With Health Benefits

You’re Eating Pasta Wrong, This Nutrition Pro Says originally appeared on usnews.com

Don’t Settle for Student Loans to Pay for Online Education

By WTOP Staff
Online college programs are becoming a more popular choice for prospective students, with one study finding that more than 6 million students enrolled in at least one online course in fall 2015. The popularity of these courses can be attributed in part to their flexibility with working adults' schedules, students' ability to progress more quickly through online programs and, oftentimes, cheaper tuition. [See 10 low-cost online bachelor's programs for out-of-state students.]Online degrees can be beneficial to many college students, but some studies have shown online learners complete their programs at lower rates than students at traditional brick-and-mortar campuses. Individuals with student loans but no degree comprise two-thirds of defaulted borrowers. Though these numbers are not encouraging, just like for traditional programs, there are ways to reduce how much you'll need to borrow for an online program to ensure you won't become one of these statistics. Don't just settle on borrowing student loans to cover the whole cost of your program and living expenses. Instead, start thinking about how to cut costs and cover your balance in different ways, such as the following. -- Grants and scholarships: Even though you are taking an online course, you can still apply and receive grants and scholarships. But your first step should be to complete the Free Application for Federal Student Aid, commonly referred to as the FAFSA, which will allow you to receive a Pell Grant if your expected family contribution is low enough. The EFC criteria and award amounts are adjusted annually, but the 2017-2018 academic year awards range from $606 to $5,920, which could significantly lower the amount you borrow annually. Your next step is to apply for scholarships. You can start by checking online scholarship search engines, such as the Salt Scholarship Search, College Board's BigFuture and Peterson's. But don't forget to take advantage of local organizations and your school's financial aid office. Both may offer scholarships that you can't find with a national scholarship search. [Review these 10 sites to kick off your scholarship search.]For instance, organizations like the Elks Club, Knights of Columbus or the Rotary Club typically offer scholarships annually to local students. Just because you're going to school online doesn't mean you're ineligible. Visit your local library for scholarship listings, and ask around town. You might be surprised how many local organizations offer scholarships. While these scholarships typically aren't large, every little bit counts. Each dollar you receive in a scholarship is a dollar you don't have to borrow and pay interest on. -- Work-study: Another option for online students may be work-study awards. Not all students enrolled in online programs are eligible, but students at some schools -- including, for example, SUNY Empire State College and Liberty University -- are. Work-study awards are not given upfront like scholarships and grants. In most cases, they are an offer to earn up to the awarded amount if you secure an eligible work-study job. While there is a misconception that all work-study jobs must be on campus, students can work for off-campus, nonprofit or public employers as long as the work is in the public's interest. You may be able to work for a for-profit employer if the job is relevant to your course of study. No matter who the outside employer is, it will need to have an established agreement with your college for you to receive work-study funds. Remember, to be eligible for federal financial aid, you must be enrolled and pursuing a degree or certificate. If you're not working toward a credential, Pell Grants and work-study won't be option, but you may still be able to take advantage of private scholarships -- just be sure to read the eligibility criteria carefully. [Explore what to know about financial aid in online programs.]-- Pay as you go: One of the great benefits to enrolling online is the flexible schedule, which can allow you to complete your college coursework around your responsibilities. But prospective students often overlook using their part- or full-time job earnings as an option for paying for college. Almost 80 percent of college students in 2015 worked at least part time while attending classes, according to the National Center for Education Statistics. By budgeting and thinking strategically about your college costs, you can likely reduce your dependence on student loans by paying a portion out of pocket. Many -- but not all -- online programs are less expensive than traditional programs and often have shorter payment periods. Six, eight or 10 weeks are common course durations. Because of the frequency of payments in an online setting, you may be well-placed to pay as you go and possibly avoid borrowing altogether. Attending college online and avoiding student loans may be challenging, but if you are willing to put in the effort, you can limit the amount you need to borrow. More from U.S. News Q&A: Understanding Student Loan Discharge Eligibility Student Loan Refinancing Isn't Right for All Borrowers
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