To add flavor and not fat, season the sauce with plenty of Italian spices like oregano and basil. Use half the meat, fish or poultry a recipe calls for and double the low-calorie vegetables. Stay away from the heavy cream sauces like alfredo sauce or the recipes that add bacon or other high-fat sausage or meat. If possible, use whole wheat pasta. It is higher in fiber, but eat small portions.
Most people eat more than three times that amount at one time.
Fill up on salad. Use fat-free Italian dressing and enjoy low calorie vegetables like lettuce, radishes, carrots, celery, bean sprouts, raw chopped turnip, bell pepper and shredded red cabbage. Limit your intake of croutons and cheese. If you must have cheese on top of the pasta, sprinkle it on lightly. If you enjoy garlic bread or rolls, look for whole grain Italian or French bread and make your own.