What are the healthiest options at Olive Garden. How can you enjoy Italian cuisine without compromising your diet. Which menu items do nutritionists recommend for a balanced meal at Olive Garden. Discover expert tips for making nutritious choices at this popular restaurant chain.

Zoodles Primavera: A Nutrient-Packed, Low-Calorie Option

When it comes to healthy choices at Olive Garden, the Zoodles Primavera stands out as a top pick among nutritionists. This innovative dish replaces traditional pasta with spiralized zucchini, offering a lower-calorie alternative that doesn’t skimp on flavor or satisfaction.

Erin Palinski-Wade, RD, CDE, recommends this option, noting its impressive nutritional profile:

• Only 570 calories for a dinner portion
• Provides five servings of vegetables
• High in fiber, promoting satiety
• Lower in carbohydrates compared to traditional pasta dishes

The Zoodles Primavera features a light cream sauce, which adds flavor without excessive calories. This allows diners to enjoy a taste of indulgence while still making a health-conscious choice.

Can you still enjoy a breadstick with this dish? Absolutely! Palinski-Wade suggests that after consuming such a vegetable-rich meal, you can guilt-free indulge in one or two breadsticks (140 calories each) if desired.

Lunch Favorite Spaghetti with Meat Sauce: A Balanced Pasta Option

For those craving a more traditional pasta dish, the Lunch Favorite Spaghetti with Meat Sauce offers a satisfying option that won’t derail your healthy eating goals. Kelly Kennedy, RD, recommends this dish for several reasons:

• Contains only 360 calories
• Provides a balanced portion of carbohydrates and protein
• Satisfies Italian food cravings without excess

To round out the meal, Kennedy suggests pairing the spaghetti with a Famous House Salad (70 calories without dressing). Opt for olive oil and vinegar on the side to control your dressing intake and keep the overall calorie count in check.

Is it necessary to completely avoid breadsticks? While Kennedy acknowledges the temptation, she notes that the pasta itself provides plenty of delicious carbohydrates, making it easier to forgo the extra bread.

Chicken Giardino: A Protein-Packed, Veggie-Rich Entrée

The Chicken Giardino emerges as another top choice for health-conscious diners at Olive Garden. Lynn Grieger, RDN, CDE, highlights this dish as an excellent option for several key reasons:

• Contains 530 calories
• Features a good source of lean protein (chicken)
• Incorporates a variety of colorful vegetables
• Uses a lighter sauce, easier on digestion than heavy cream-based alternatives

To enhance the nutritional value of your meal, Grieger recommends adding a side salad (70 calories) with dressing on the side. The low-fat Italian dressing option adds only 30 calories, allowing you to control your intake while still enjoying added flavor.

Lunch Favorite Fettuccine Alfredo: A Lighter Take on a Classic Indulgence

For those who can’t resist the allure of a creamy pasta dish, the Lunch Favorite Fettuccine Alfredo offers a more balanced alternative to its full-sized counterpart. Emily Weeks, RDN, recommends this option for cheese and pasta enthusiasts looking to make a smarter choice:

• Contains 650 calories
• Provides 610 mg of sodium
• Offers a satisfying portion without going overboard

By choosing the lunch-sized portion, you can enjoy the rich flavors of Fettuccine Alfredo while keeping your calorie and sodium intake in check. This allows you to indulge in a favorite dish without completely derailing your healthy eating efforts.

Minestrone Soup, Famous House Salad, and a Breadstick: A Vegetarian-Friendly Combo

For vegetarians or those looking for a lighter meal option, the combination of Minestrone Soup, Famous House Salad, and a single breadstick creates a satisfying and nutritious choice. Rachel Meltzer Warren, RDN, recommends this trio for several reasons:

• Minestrone Soup (110 calories) is packed with vegetables and northern beans for plant-based protein
• The Famous House Salad adds additional vegetables and fiber
• A single breadstick provides a taste of Olive Garden’s signature offering without excess

This combination allows you to enjoy a variety of flavors and textures while keeping your calorie intake under control. It’s an excellent choice for those seeking a lighter meal or looking to incorporate more plant-based options into their diet.

Tastes of the Mediterranean Menu: Calorie-Conscious Italian Cuisine

Olive Garden’s Tastes of the Mediterranean menu offers a range of entrees designed with health-conscious diners in mind. This menu section is worth exploring for several reasons:

• Features multiple entrees under 600 calories
• Incorporates Mediterranean-inspired flavors and ingredients
• Provides portion-controlled options for easier calorie management

The Tastes of the Mediterranean menu demonstrates Olive Garden’s commitment to offering healthier choices without sacrificing flavor or the essence of Italian cuisine. It’s an excellent starting point for diners looking to make more nutritious selections at the restaurant.

Healthy Hacks for Dining at Olive Garden

Beyond specific menu items, nutritionists offer several strategies for making healthier choices at Olive Garden:

1. Opt for whole-wheat pasta or spiralized vegetables instead of refined white pasta
2. Create a meal from a side salad and soup, skipping pasta altogether if desired
3. Order half or mini portions to control intake
4. Request a to-go box immediately to portion out leftovers
5. Ask for salad dressing on the side
6. Limit yourself to one breadstick
7. Be mindful of cheese portions

These strategies allow you to enjoy the Olive Garden experience while maintaining control over your calorie and nutrient intake. By making informed choices and utilizing these tips, you can create a balanced meal that aligns with your health goals.

The Power of Customization

One of the key takeaways from nutritionists’ recommendations is the importance of customization. Olive Garden offers several ways to modify your meal to better suit your dietary needs:

• Substituting whole-wheat pasta or vegetable noodles
• Requesting light or no sauce
• Adding extra vegetables to any dish
• Choosing grilled protein options over fried

Don’t hesitate to ask your server about customization options. Many restaurants, including Olive Garden, are willing to accommodate special requests to ensure customer satisfaction.

Balancing Indulgence and Nutrition

The recommendations from nutritionists highlight an important principle: it’s possible to enjoy dining out while still making health-conscious choices. The key is finding a balance between indulgence and nutrition.

For example, if you choose a lower-calorie main dish like the Zoodles Primavera, you might have room in your calorie budget for a breadstick or two. Alternatively, if you opt for a more indulgent pasta dish, you could balance it with a side salad and skip the breadsticks.

This approach allows you to savor the Olive Garden experience without feeling deprived or overindulging. It’s about making informed choices that align with your overall health goals while still enjoying your meal.

The Importance of Portion Control

Many of the nutritionists’ recommendations emphasize the importance of portion control. This is particularly relevant at restaurants like Olive Garden, known for generous serving sizes. Here are some strategies for managing portions:

• Choose lunch-sized or “mini” portions when available
• Share an entrée with a dining companion
• Box up half your meal before you start eating
• Focus on filling half your plate with vegetables or salad

By being mindful of portion sizes, you can enjoy your favorite dishes while avoiding overconsumption of calories, saturated fats, and sodium.

The Role of Mindful Eating

While choosing nutritious menu items is important, how you eat can be just as crucial. Practicing mindful eating can enhance your dining experience and support your health goals. Consider these mindful eating strategies:

• Eat slowly and savor each bite
• Pay attention to your body’s hunger and fullness cues
• Engage in conversation between bites
• Put your fork down between bites
• Take time to appreciate the flavors, textures, and aromas of your food

By eating mindfully, you’re more likely to feel satisfied with smaller portions and make more conscious choices throughout your meal.

Navigating the Beverage Menu

While much focus is placed on food choices, beverages can significantly impact the overall nutritional value of your meal. Here are some tips for making smart beverage choices at Olive Garden:

• Opt for water, unsweetened iced tea, or sparkling water as your primary beverage
• If you choose to have an alcoholic beverage, consider red wine for its potential health benefits (in moderation)
• Avoid sugary sodas and cocktails, which can add empty calories to your meal
• If you must have a sweetened beverage, choose a smaller size or share with a dining companion

Remember, liquid calories can add up quickly, so being mindful of your beverage choices is an important part of creating a balanced meal at Olive Garden.

Planning Ahead for Success

One strategy recommended by many nutritionists is to plan ahead before dining out. This approach can help you make more informed choices and stick to your health goals. Here’s how you can plan ahead for your Olive Garden visit:

1. Review the menu online before you go
2. Look up nutritional information for menu items you’re considering
3. Decide on your order in advance to avoid impulsive choices
4. Consider having a small, healthy snack before your meal to curb overeating
5. Plan the rest of your day’s meals around your Olive Garden visit to maintain overall balance

By taking these steps, you’ll be better prepared to make choices that align with your health goals while still enjoying your dining experience.

The Importance of Enjoying Your Meal

While it’s crucial to make nutritious choices, it’s equally important to enjoy your dining experience. Olive Garden, like many restaurants, is a place for celebration, connection, and enjoyment. Here are some tips for balancing health consciousness with pleasure:

• Focus on the company and conversation as much as the food
• Allow yourself to truly savor the dishes you’ve chosen
• Remember that occasional indulgences can be part of a balanced lifestyle
• Practice gratitude for the opportunity to dine out and enjoy a meal you didn’t have to prepare

By maintaining a positive mindset and focusing on the overall experience, you can make healthy choices without feeling deprived or overly restricted.

Adapting These Principles to Other Restaurants

The strategies and principles discussed for making healthy choices at Olive Garden can be applied to many other restaurants as well. Here’s how you can adapt these ideas to different dining situations:

• Look for menu items that emphasize vegetables and lean proteins
• Ask about preparation methods and request healthier cooking techniques when possible
• Be mindful of portion sizes, regardless of the cuisine
• Don’t be afraid to ask for substitutions or modifications to menu items
• Apply the principle of balance – if you indulge in one area, compensate in another

By internalizing these strategies, you’ll be better equipped to make health-conscious choices in a variety of dining situations, not just at Olive Garden.

The Role of Occasional Indulgence

While this article focuses on making healthier choices at Olive Garden, it’s important to acknowledge the role of occasional indulgence in a balanced lifestyle. Here are some thoughts on incorporating treats into your overall healthy eating plan:

• Allow yourself to fully enjoy favorite dishes on special occasions
• Practice the 80/20 rule – eat nutritiously 80% of the time, allowing for more flexibility 20% of the time
• Focus on overall dietary patterns rather than individual meals
• Use indulgences as an opportunity to practice mindful eating and savoring

Remember, a healthy relationship with food includes both nutritious choices and enjoyment. The key is finding a balance that works for your individual health goals and lifestyle.

Continuing Your Health Journey Beyond the Restaurant

Making healthy choices at restaurants like Olive Garden is just one part of an overall healthy lifestyle. To support your wellness goals, consider these additional strategies:

• Cook more meals at home where you have full control over ingredients and portions
• Incorporate regular physical activity into your routine
• Stay hydrated throughout the day
• Practice stress-management techniques
• Get adequate sleep each night
• Regularly reassess and adjust your health goals as needed

By focusing on overall lifestyle habits, you’ll be better equipped to make healthy choices both at home and when dining out.

Making nutritious choices at Olive Garden doesn’t mean sacrificing flavor or enjoyment. By following the recommendations of nutritionists and implementing smart dining strategies, you can savor your favorite Italian dishes while supporting your health goals. Remember, balance is key – it’s about making informed choices most of the time, not achieving perfection with every meal. With these tips in mind, you can confidently navigate the Olive Garden menu and create a dining experience that satisfies both your taste buds and your nutritional needs.

8 Things Nutritionists Order at Olive Garden

Can you really have a nutritious meal at Olive Garden? Turns out there are plenty of good-for-you options at the popular chain restaurant — and you can even get away with a breadstick (or two).

By Gabrielle FrankMedically Reviewed by Lynn Grieger, RDN, CDCES

Reviewed: September 3, 2019

Medically Reviewed

Olive Garden is known for Never Ending Pasta and unlimited breadsticks, but a closer look at the menu reveals plenty of nutritious options.

Fred Prouser/Corbis

When you think of Olive Garden, or even Italian food in general, you probably don’t think “healthy” — but that doesn’t have to be the case. Believe it or not, it is possible to order a nutritious meal at the popular chain restaurant, even though it’s known for indulgences like Never Ending Pasta and unlimited breadsticks.

For starters, “You can opt for whole-wheat pasta (or spiralized veggies) instead of white, refined pasta,” says Lynn Grieger, RDN, CDE, a health, food, and fitness coach in Prescott, Arizona, and a dietitian with the Mayo Clinic Diet online program. “I also often make a meal with a side salad and soup, skipping the pasta completely, depending on how hungry I am.”

Other healthy hacks include ordering half or mini portions, or asking for a to-go box immediately; ordering a side salad with the dressing on the side; limiting yourself to one breadstick; and not going overboard on cheese, she says. To make portion control even easier, Olive Garden launched their Tastes of the Mediterranean menu in 2017, which features multiple entrees for under 600 calories each. Hungry for more ideas? We asked eight registered dietitians to navigate Olive Garden’s menu and find an order that won’t break the calorie, or breadstick, bank.

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Zoodles Primavera, Plus a Breadstick or Two

Photo Courtesy of Olive Garden

“My favorite selection at Olive Garden is the Zoodles Primavera, at 570 calories for a dinner portion,” says New Jersey–based dietitian Erin Palinski-Wade, RD, CDE, author of 2 Day Diabetes Diet. Typically, it can be hard to eat many vegetables when dining out, she warns, but this meal delivers a whopping five servings. “With spiralized zucchini in a light cream sauce as a pasta replacement, I can enjoy a bowl of ‘pasta’ while also packing in an array of colorful veggies,” she says, noting that the high fiber content of the meal along with the volume of the veggies leaves her feeling satisfied without the excessive calories and carbs that a traditional pasta meal in a restaurant would pile on.

The best part? “After all those veggies, if I want to splurge and have a breadstick (140 calories) or two with my meal, I can do it without any guilt,” she adds.

258

Lunch Favorite Spaghetti With Meat Sauce

Photo Courtesy of Olive Garden

“I would order the Lunch Favorite Spaghetti With Meat Sauce (360 calories),” says Kelly Kennedy, RD, who manages and oversees nutrition content, meal planning, and diet and nutrition coaching at Everyday Health. “I love Italian food, and this really satisfies me while keeping my portion size in check.”

For an appetizer, Kennedy would order a Famous House Salad (70 calories without dressing) with olive oil and vinegar on the side. “While it’s challenging to forgo the breadsticks, I know I’ll have plenty of delicious carbs when my pasta arrives,” she says.

259

Chicken Giardino With a Side Salad

Photo Courtesy of Olive Garden

“I would order the Chicken Giardino (530 calories) because it features three things I look for in meals when I eat out: a good source of protein to help me feel more satisfied, as many different vegetables as possible for a variety of antioxidants and other important nutrients, and a lighter sauce, because my digestive system isn’t happy when I eat a heavier or rich cream sauce,” says Grieger. “Plus, I love the brightly colored vegetables!” Grieger also likes to order a side salad (70 calories) with dressing on the side (low-fat Italian dressing is 30 calories).

260

Lunch Favorite Fettuccine Alfredo

Photo Courtesy of Olive Garden

“I am a big cheesy pasta fan, so I would choose the Lunch Favorite Fettuccine Alfredo (650 calories),” says Emily Weeks, RDN, a nutrition and culinary communications expert based in Dallas. “You’ll stay under 700 calories with 610 mg of sodium.”

261

Minestrone Soup, Famous House Salad, and a Breadstick

Photo Courtesy of Olive Garden

“Since I’m a vegetarian, I’d have the Minestrone Soup (110 calories) because it has a ton of vegetables as well as northern beans to provide some plant-based protein,” says Rachel Meltzer Warren, RDN, a New York-area nutrition writer, educator, and counselor, and the author of The Smart Girl’s Guide to Going Vegetarian. The low-calorie soup leaves room for a salad and a breadstick, too. “If you stick with one serving of salad, one breadstick, and the soup, you can get out of there for just under 400 calories — pretty impressive for a restaurant meal,” she adds.

Thinking about dessert? There are ways to indulge without going overboard. “I really like the Dolcini,” suggests Warren. “They’re small dessert cups. Some are higher in calories than others; my choice would be the Amaretto Tiramisu at 220 calories. We tend to finish what’s in front of us, so a petite portion of a real dessert is the perfect solution. ”

262

Salmon Piccata With Steamed Broccoli

Photo Courtesy of Olive Garden

“The Salmon Piccata (570 calories) is a top pick at Olive Garden for nutrition and taste,” says Patricia Bannan, RDN, a nationally recognized nutritionist and healthy cooking expert, explaining that the meal provides 45 grams of protein for staying power, as well as essential omega-3 fatty acids. “Research shows EPA and DHA omega-3s in fatty fish like salmon are the most important types of omega-3s for overall wellness, including heart, brain, and eye health,” she adds. “Since most people aren’t eating the recommended 2 to 3 servings of fatty fish a week for optimal health, I always suggest ordering it when eating out.”

To make the meal even healthier, opt for steamed broccoli (35 calories) instead of the parmesan-crusted zucchini (80 calories) to reduce the overall fat and calories in the dish and get in a serving of a non-starchy vegetable, Bannan advises.

263

Seafood Stuffed Mushrooms With a Little Less Cheese

Photo Courtesy of Olive Garden

“Dinner at Olive Garden poses no problem for the savvy diner with an eye for the healthy, low calorie, and good,” says Constance Brown-Riggs, RD, CDE, the author of the Diabetes Guide to Enjoying Food of the World. “That’s where the seafood stuffed mushrooms (370 calories) come in. Filled with shrimp, scallops, and crab, this dish is a diner’s delight.”

Shellfish often gets a bad rap, because of its association with elevated cholesterol levels, notes Brown-Riggs. But contrary to popular belief, shellfish can be part of a low-cholesterol diet. “Shrimp, scallops, and crabmeat are low in calories and chock-full of heart-healthy omega-3 fatty acids, which actually help to lower cholesterol levels,” she explains.

The mushrooms also provide plenty of fiber, which most Americans do not get enough of in their diet, says Brown-Riggs. To make these seafood stuffed mushrooms even healthier, push some of the cheese topping off to the side, she recommends.

264

Herb-Grilled Salmon With a Side of Broccoli and a Breadstick

Photo Courtesy of Olive Garden

“I would order the Herb-Grilled Salmon,” says Alicia Anskis, RD, a clinical nutrition specialist at Massachusetts General Hospital in Boston. “Salmon is a great source of protein, which helps to keep me full and satisfied, and is rich in anti-inflammatory omega-3 fatty acids.”

For a side order, Anskis would go with nutrient-packed broccoli — and a breadstick. “At 460 calories for the meal, I have room for one of their signature breadsticks! But I would leave it at just one — anything labeled ‘endless’ is a code word for ‘overeating.’”

Additional reporting by Jennifer D’Angelo Friedman.

8 Healthiest Olive Garden Menu Items, According to Dietitians

Unlimited salad and breadsticks; creamy shrimp Alfredo pasta; and a handful of Andes mints as you head home—these are the staples of the Olive Garden experience. From its beginnings in Orlando, Florida, in 1982 to 884 locations in 2022, the Italian chain restaurant has continued to serve up comforting food at a decently affordable price. Even though much of their menu is full of creamy, calorie-dense pastas and decadent desserts, there are also some healthier Olive Garden menu options to choose from.

Like most chain restaurants, even the “healthy” options on the menu are still going to be higher in calories, sodium, and fat than what you might make for yourself at home. And while home-cooked meals will almost always be superior to restaurant food when it comes to nutritional value because of your ability to control and monitor your ingredients, there are nights when you just want to forget about cooking and treat yourself to a comfort meal that someone else prepares.

For nights when you’re itching to eat out but still want to have the option of not totally derailing your health goals, we talked with two registered dietitians and members of our Medical Expert Board, Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nutrition Playbook, and Lauren Manaker, MS, RDN, author of The First Time Mom’s Pregnancy Cookbook and Fueling Male Fertility, about healthy dishes to choose next time you head to the famous Italian-style restaurant.  

Here’s a list of some healthier dishes they chose off of the Olive Garden menu. Then, for more tips on how to choose healthier options when eating out, try one of these 6 Healthiest McDonald’s Breakfast Items. 

Courtesy of Olive Garden

Per meal: 490 calories, 33 g fat (10 g saturated fat), 1,170 mg sodium, 8 g carbs (5 g fiber, 3 g sugar), 45 g protein

At first glance, the fat content of this dish isn’t ideal, but when you take into consideration where the fat is coming from, it changes the nutritional value entirely.

“While it is higher in fat than other dishes on the list, it is high in omega-3’s, an essential fatty acid we can only obtain from our diet that supports brain and overall health,” says Goodson. In fact, omega-3s—which are a type of polyunsaturated fat—have been found to also aid in heart health, inflammation, and even reducing the risk of certain cancers.

Like most dishes on the Olive Garden menu, this one is quite high in sodium, so we recommend monitoring your salt intake the rest of the day.

Courtesy of Olive Garden

Per meal: 540 calories, 27 g fat (10 g saturated fat), 1,930 mg sodium, 14 g carbs (6 g fiber, 5 g sugar), 65 g protein

“This dish is a fantastic light option featuring grilled chicken and a side of broccoli with no additional carbohydrates, for those looking to cut back,” says Goodson. “It’s also high in protein, which will help you stay full longer after eating this meal.”

One thing to watch for when eating at Olive Garden (as well as many other chain restaurants) is the amount of saturated fat in each meal. The American Heart Association recommends no more than 13 grams of saturated fat per day, which means you won’t have much wiggle room after eating this meal. However, this meal is still lower than many options on their menu, and you’ll get a boost of nutrients from the chicken, tomatoes, and broccoli.

Courtesy of Olive Garden

Angel Hair Pasta: 350 calories, 2.5 g fat (0 g saturated fat), 10 mg sodium, 67 g carbs (3 g fiber, 2 g sugar), 12 g protein

Marina Sauce: 150 calories, 9 g fat (0. 5 g saturated fat), 1,280 mg sodium, 17 g carbs (4 g fiber, 10 g sugar), 4 g protein

Olive Garden has a “Create Your Own Pasta” option on the menu, which works well for people with specific dietary restrictions or health goals. If this appeals to you, Manaker suggests going for the Angel Hair Pasta With Marina Sauce.6254a4d1642c605c54bf1cab17d50f1e

“Pasta is a unique carbohydrate because it is made with only two ingredients, and when made, it creates a lower glycemic matrix that provides protein, energizing carbs, and other nutrients. So as long as you are keeping your portion size under control, pasta with marinara sauce is a-OK,” says Manaker.

“The marinara sauce is packed with lycopene, thanks to the cooked tomato it is made with, and lycopene is a plant compound that is linked to a slew of health benefits,” she adds. Lycopene has strong antioxidant properties that have been known to help your body fight free radicals. It has been found to help heart health and lower cholesterol as well.

Courtesy of Olive Garden

per meal: 750 calories, 38 g fat (19 g saturated fat), 2,370 mg sodium, 63 g carbs (5 g fiber, 8 g sugar), 41 g protein

Although this dish is loaded with sodium and should maybe be avoided if you’re someone watching your salt intake, there is a lot of protein to help keep you full longer.

“If you want another pasta option with more protein, the cheese ravioli is your dish, although it does have a higher calorie and fat content than the other dishes,” says Goodson. “I recommend adding a side of broccoli to make this a more balanced meal.”

Courtesy of Olive Garden

per meal: 510 calories, 20 g fat (7 g saturated fat), 960 mg sodium, 54 g carbs (4 g fiber, 5 g sugar), 29 g protein

Opting for a healthier choice at this Italian kitchen doesn’t mean you have to steer clear of pasta. For a healthier yet still hearty and comforting pasta meal, try the Shrimp Scampi.

“This dish does have a higher carbohydrate value compared to menu items like the salmon and chicken Margherita dish, but it provides a balance of vegetables, protein, and carbs—which we like to see,” says Goodson. “However, it could include a better ratio of vegetables to carbohydrates—but if you exercise a lot, the higher-carb count can be a helpful option for you.”

Courtesy of Olive Garden

per meal: 150 calories, 10 g fat (1.5 g saturated fat), 770 mg sodium, 13 g carbs (2 g fiber, 4 g sugar), 3 g protein

It’s almost impossible to think about Olive Garden without picturing their Signature Salad next to a warm plate of breadsticks. Thankfully, Manaker says this salad option is a great choice because “it is on the lower side when it comes to saturated fat, and is packed with refreshing vegetables that help people meet their fiber needs.” However, this salad likely won’t be filling enough on its own, so you might want to consider ordering a side of the grilled chicken.

Courtesy of Olive Garden

per meal: 490 calories, 12 g fat (1 g saturated fat), 1,290 mg sodium, 83 g carbs (6 g fiber, 13 g sugar), 15 g protein

According to Goodson, a classic bowl of Spaghetti With Marina is one of the healthiest pasta options you can get at Olive Garden.

“It may be lower in calories and fat than some of the above options, but there is very little protein or vegetables,” says Goodson. “So, if you are craving pasta, I recommend this dish and a side of grilled chicken.”

Courtesy of Olive Garden

per meal: 110 calories, 10 g fat (1 g saturated fat), 810 mg sodium, 17 g carbs (4 g fiber, 4 g sugar), 5 g protein

Another signature item at Olive Garden is a bowl of their soup. You can choose from options like Zuppa Toscana, Chicken and Gnocchi, and Pasta Fagioli, but Manaker suggests the Minestrone if you’re wanting something on the healthier side.

“This soup is higher on the sodium side, but it is low in fat, contains fiber, and is chock-full of vegetables,” says Manaker. “Bonus? Soups can be quite hydrating, thanks to the liquid used to make them.”

Round out your meal with a salad and some grilled chicken for more nutrients and protein. Craving some of their breadsticks to go with your hot bowl of soup? Certainly don’t deprive yourself, just be aware that they are about 140 calories each.

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what it is for and how to choose the right oil

Increasingly, when cooking, the choice falls on olive oil rather than vegetable oil. And no wonder. Olive oil is rich in nutrients, and the taste of this product helps to improve even the most basic recipes. But despite the growing popularity, low-quality products can still be found on supermarket shelves. How useful is olive oil and how not to make a mistake and choose a quality product? Now we will tell you everything!

Table of contents

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Benefits of olive oil

Vegetable salads are best dressed with extra virgin olive oil

• Olive oil is high in monounsaturated fats 900 17

Olive oil contains 73% oleic acid, which reduces inflammation and plays an important role in reducing the risk of cancer.

• Olive oil contains many rare antioxidants

Extra virgin olive oil contains antioxidants, as well as vitamins E and K, which have a positive effect on the human body.

• Olive oil helps with arthritis

This oil helps reduce the oxidative process and relieve inflammation. And if you combine olive oil with fish oil, it will help strengthen joints and get rid of pain.

• Olive oil reduces the risk of diabetes

Olive oil reduces insulin sensitivity and maintains blood sugar levels.

• Olive oil resists harmful bacteria

Olive oil reduces the activity of bacteria such as Helicobacter pylori, which causes gastritis and stomach ulcers.

Which olive oil to choose

There are six types of olive oil

Finding a good olive oil is a puzzle with an asterisk. Extra Virgin, Virgin, refined olive oil – the differences between them are subtle, but there are still a lot of them. In addition to the difference in production methods, you can also notice differences in color, clarity, nutritional value and, perhaps most importantly, taste.

There are six types of olive oil

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Extra Virgin Olive Oil

Extra Virgin Olive Oil is often the most expensive variety ohm. It is extracted from olives by mechanical processing. This is the first pressing, which makes it the most fragrant. The acidity of this product is 0.8 grams per 100 grams of product.

Extra Virgin is a high quality, unrefined oil that meets strict standards, such as chemical and taste properties. Ideally, such a product should not have any off-flavours or off-flavours, making it ideal for sauces and dressings.

High-quality Extra Virgin oil has a mild taste. The riper the olives, the brighter and richer it will be. Unripe olives produce a more grassy and pleasantly bitter product.

This olive oil has a lower smoke point than regular oil, making it less suitable for cooking at high temperatures. Despite this, it can be used for quick frying or light sautéing.

Finally, virgin olive oil, which has not been subjected to thermal or chemical treatment, is the most nutritious. It’s high in omega-3 fatty acids, antioxidants, and vitamins like E and K.

Virgin Olive Oil

This type of olive oil is also produced exclusively by mechanical means: the olives are crushed into a paste, from which the product is extracted using a press. Unrefined Virgin oil is also made from virgin olives – but only after receiving Extra Virgin – because it is of lower quality. The acidity of Virgin should not exceed 2 grams per 100 grams of product.

Each type of oil has its own smoke point, and it depends on its quality. The lower the fatty acid content and the higher the degree of refinement, the higher the smoke point. That is, the most nutritious and healthy oil has the lowest smoke point.

Refined Olive Oil

This type of olive oil is obtained from ripe black olives. Unlike other varieties, it contains the least amount of virgin olive oil. Refined olive oil is sometimes touted as superior, however, it is only good for use when cooking at high temperatures. It has virtually no taste or smell. Its acidity is 0.3 grams per 100 grams of product.

In addition to these, there are also Olive Oil (refined + unrefined), Olive Pomace Oil (this is pomace oil mixed with Virgin oil) and Refined Olive Pomace Oil (refined second pressing oil).

What to look for when choosing olive oil

When choosing olive oil, follow the basic rules

• Avoid everything that is in a transparent glass bottle

Remember the main rule: light is the main enemy of olive oil. A product bottled in clear bottles is likely to lose most of its flavor and aroma. Therefore, we recommend looking for extra virgin olive oil in dark glass containers or, even better, in opaque cans.

• Be sure to check the expiration date

Extra Virgin Olive Oil does not improve with age (like wine or cognac), so be sure to check the expiration date. After purchase, do not skimp on the product and generously dress salads with olive oil and cook hot food with it (it is stable up to a temperature of 200 ° C).

Fresh olive oil may have a rather sharp bitter taste with a slight pungency. These complex notes are prized by connoisseurs as they indicate high quality, and by nutritionists as they are indicative of high levels of health-promoting polyphenols.

• Heat, like light, is olive oil’s worst enemy

Keep your precious oil bottles in a cool, dark place. For example, get a separate container, put it next to the stove and pour oil from a large bottle into it as needed. While the main supply will be stored in a closet where daylight does not penetrate. So, it will retain its beneficial properties and excellent taste longer.

ten best and worst grades

Cooking oils range from the traditional sunflower and the popular olive to the little-known coconut and avocado.

The choice of a specific product depends on many factors, including subjective ones. However, all experts advise paying attention to the “smoke point” – the temperature after which the oil begins to smoke. In the process, it loses all of its beneficial properties and forms free radicals, turning from a useful additive into a source of toxic substances, according to the publication Time .

Olive Oil

Almost all experts agree that olive oil is one of the most versatile yet healthy. The label “extra virgin” means that the olive oil is unrefined and therefore of high quality. Such a product contains a large amount of monounsaturated fats and some polyunsaturated fatty acids, which are considered good for the heart. But it has a relatively low “smoke point” so it’s best used when cooking over low to medium heat.

Olive oil can also be used in baking or salad dressings, some even add it to coffee.

Coconut oil

Some experts recommend using this oil in moderation or avoiding it altogether. First of all, the high content of fats causes complaints from nutritionists, unlike other vegetable oils.

However, doctors have not yet come to a consensus about the dangers of saturated fats. The various statements can be summarized as follows: coconut oil will not lead to serious malfunctions in the body, especially if you know the measure. It can also come in handy when cooking over high heat.

Vegetable oil

This term refers to any oil made from plants and the health benefits or harms depend on the original product. The most popular vegetable oils are rapeseed, corn, soybean, palm and sunflower. They are not so bad, but still nutritionists advise replacing them with olive oil whenever possible.

Vegetable oils are refined and processed, which means they have less flavor and less nutrients. In addition, some unscrupulous producers may replace one raw material with another (say, sunflower for soybeans) and sell the product under the streamlined “vegetable” brand. It is also worth considering that the production of some oils, for example, palm oil, causes enormous damage to the environment.

Rapeseed oil

Rapeseed oil contains a sufficient amount of monounsaturated fats and polyunsaturated fatty acids. In addition, it is characterized by a minimum content of saturated fats and resistance to high temperatures. Experts advise choosing cold-pressed or unprocessed oil – these types contain a maximum of useful elements. The only problem is that they can be difficult to find commercially.

Avocado oil

Avocado oil is an excellent choice for several reasons. It is unrefined like extra virgin olive oil, but has a higher “smoke point” so it can be used for cooking at a higher temperature. The oil also does not have a pronounced aftertaste. Avocado contains a large amount of monounsaturated fats and vitamin E. The main disadvantage is the high cost.

Sunflower oil

This oil is high in vitamin E – one tablespoon contains 28% of the daily value. It has a high “smoke point” and an unobtrusive taste. But this oil contains a lot of omega-6 fatty acids, an excess of which threatens with cardiovascular pathologies and even psycho-emotional disorders, so you should not lean heavily on it.