Today, October 17, is National Pasta Day! Not to be confused with National Spaghetti Day on January 4th, today is about all types of pasta. Pasta which means “paste” in Italian is one of the most accessible and versatile foods in the world, which is one of the reasons it is so popular. Some kind of pasta is made in nearly every region of the world, including spaetzle in Germany and Hungry, orzo in Greece, pierogies in Poland, soba noodles in Japan, and rice noodles in Vietnam, China, and Thailand. With so many different types and shapes of pasta and combinations of sauces and dish inclusions, it is hard not to love this staple. But how did this “paste” get so popular?
The origins of pasta are hard to determine. Many believe Marco Polo brought it to Italy from Asia, but others believe it was brought by Arab immigrants. Regardless of origin, because of its simplicity, long shelf life, and versatility, it became a popular dish in Italy and throughout Europe. While in Europe in 1789, Thomas Jefferson had his first taste of pasta and loved it so much he had a pasta machine and several crates shipped back to the United States where he helped it grow in popularity by serving it to many of his guests. Although the first pastas consisted of just flour and water, with dietary preferences and culinary innovation, there are now pastas to meet any palate, including traditional, whole wheat, and gluten free pastas. When watching calories and carbohydrates remember that 1 cup of cooked macaroni pasta is about 220 calories and 43 grams of carbohydrate (source Calorie King).
Most people know the standard linguine and egg noodles, but how about spaghetti squash? This type of squash is popular shredded with a fork and looks just like angel hair pasta. This is a great option for eating gluten free or low-carb. I like to eat it with marinara sauce, but you could also spice it up with this buffalo chicken spaghetti squash recipe. Not only is this meal tasty, but it is also nutritious. Spaghetti squash contains a high level of antioxidants, potassium, which can help lower blood pressure, and folate which can help strengthen the walls of blood vessels and improve circulation. You can also try using a spiralizer to make standard vegetables into pasta!
If you share my love for fettuccine alfredo, enjoy it with broccoli and other veggies, or try out this delicious vegan cauliflower alfredo recipe to add valuable vitamins and minerals to your meal while cutting calories and saturated fat. Finally, my all time favorite recreation of a traditional pasta meal is spaghetti and vegetarian bean balls. This recipe really packs a nutritional punch incorporating pinto beans (great source of fiber, protein, and folate), carrots (vitamin A), and garlic (can help reduce total cholesterol and triglycerides). You could add even diced vegetables to your marinara sauce! 
So join me in celebrating National Pasta Day. Whether you eat pasta every day, or it’s a once in a while treat, choose an old favorite or change up the daily rotini with a new recipe. The most important thing is finding a preparation that is delicious as it is healthy, your family and your body will thank you. Don’t forget to check out last years National Pasta Day post by Michelle Ostran.
by Margaret Merlie
Eat Fit Health Intern
Graduate Student, Drexel University
MS in Human Nutrition, 2015