The nutritional quality of a pasta, and often its taste and texture, depend upon the flour. Those made with whole grain flours, such as whole wheat pasta, are naturally the most nutrient-rich because the bran and germ of the grain have been left in. Most pasta is made with durum wheat, a hard wheat high in protein and gluten, which makes a dough that sticks together well and holds its shape, a feature so important to pasta makers. Most of the familiar dried pastas are made with semolina or farina, or a combination of the two. In these flours, the germ and bran have been removed, and the fiber and nutritional values are lower. Semolina is made from durum wheat and may have more protein than farina, which is made from a softer wheat. So, as with all foods, look at the label. Here are some words to look for:

When evaluating pastas, use the same criteria that you would use in comparing cereals:

Judge the ingredient list for pasta in the same way you judge the ingredients on bread labels. It's hard to find whole wheat pasta without a bit of semolina added (remember, semolina is little more than a nice Italian-sounding word for "enriched white flour"), since the addition of semolina gives the pasta a more acceptable taste and texture.

Because they are made from refined flour, most pastas, ounce-for-ounce or calorie-for-calorie, are less nutritious than the same amount of whole wheat or multi-grain bread or cereal, especially in the following nutrients: fiber, vitamin E, B-vitamins, zinc, and folic acid. They may also be lower in protein, depending on whether eggs are included. Still, pasta is a good lowfat source of protein since semolina is high in protein.

NUTRITIP
Sprinkle on the Hard Stuff.
Parmesan cheese contains less fat than many cheeses. That's what makes it a hard cheese. Hard cheeses are higher in calcium. One ounce of freshly-grated parmesan cheese contains a bone- building 226 milligrams of calcium. Parmesan also packs a lot of flavor. That's what makes it a favorite pasta topper.

Not necessarily. Pasta is lowfat because grains are lowfat. It's what you put on the pasta that makes it fattening. The calories and much of the nutritional quality of pasta dishes depend, for better or worse, on the sauce you put on top of the pasta. Sauces that contain cream, lots of high- fat cheese, and lots of oil, contribute far more calories to a pasta dish than the pasta itself. Choose your sauce wisely, and pasta can be a nutritious medium-calorie meal. Pasta tossed with a bit of olive oil, steamed vegetables, and perhaps a small amount of white chicken meat can be a nutritious entree. Noodles coated with cream and cheese are a high-fat disaster.

NUTRITIP
Be Picky About Your Pasta.
When was the last time you went into your favorite Italian restaurant and asked what kind of wheat they use to make their pasta? The amount of protein and other nutrients in the pasta depends on the wheat used. Restaurants usually use pasta made from semolina. Depending on how friendly you are with the chef, ask and you might receive whole wheat pasta.