If you're in the mood for some delicious, high-calorie pasta, consider trying 1 cup (114 g) of Whole Wheat Ravioli - Tomato, Basil and Mozzarella. This dish packs a whopping 270 calories, making it a satisfying and indulgent meal option.

But don't let the calorie count scare you away just yet! There are also plenty of nutritional benefits packed into this dish, from whole grain goodness to essential vitamins and minerals. Here's what you need to know before digging in.

In this article, we'll explore the nutritional benefits of this dish, as well as some healthy preparation and pairing suggestions to help you balance your meal properly.

A High-Calorie Pasta Option

As mentioned, 1 cup (114 g) of this dish contains about 270 calories, which can add up quickly depending on your overall diet and activity level. While a high-calorie meal is fine every once in awhile, it's important to exercise moderation and not make this a regular habit. One helpful strategy is to pair this dish with plenty of vegetables to help fill you up and add some balance to your plate. You can also experiment with different preparation methods to make the dish healthier overall.

Whole Grain Benefits

Whole grains contain all parts of the grain kernel, including the bran, germ, and endosperm. This means they're richer in fiber, vitamins, and minerals compared to refined grains, which have been stripped of many of these important nutrients. Some of the nutrients you'll find in whole wheat include B vitamins, iron, zinc, and selenium, all of which play important roles in maintaining overall health and wellness.

Tomato and Basil Provide Nutrients

Tomatoes are rich in vitamin C, potassium, and lycopene, a powerful antioxidant that may help reduce the risk of certain cancers and other health issues. Basil, meanwhile, is loaded with vitamin K, which is important for bone health and blood clotting, as well as a range of other vitamins and minerals. By choosing a dish that includes nutrient-dense ingredients like these, you're not only enjoying a delicious and satisfying meal, but also investing in your long-term health.

Mozzarella for Calcium and Protein

Calcium is essential for strong bones and teeth, as well as proper muscle function and nerve signaling. Mozzarella contains about 18% of the recommended daily intake of calcium in each serving, making it a great source of this important mineral. Protein, meanwhile, is important for building and repairing tissue, as well as maintaining healthy skin, hair, and nails. Mozzarella contains about 7 grams of protein per serving, helping you meet your daily protein needs in a delicious and convenient way.

Serving Size Matters

A serving size of this dish is 1 cup (114 g), which contains about 270 calories. Depending on your overall calorie needs and activity level, this amount can be more or less appropriate for you personally. One way to ensure you're eating an appropriate portion is to measure out your food using measuring cups or a food scale. You can also use visual cues to estimate your portion size, such as filling up half of your plate with vegetables and one-quarter with whole wheat pasta.

Watch Your Sodium Intake

A serving of this dish contains about 530 mg of sodium, which is about 23% of the recommended daily intake for most adults. If you're trying to watch your sodium intake for any reason, it's important to be mindful of how much of this dish you eat and to balance it with lower-sodium foods throughout the day. Some tips for reducing your sodium intake when eating this dish include using salt-free herbs and spices to season it, opting for a low-sodium tomato sauce, and pairing it with fresh vegetables instead of canned or frozen ones.

Balance Your Meal with Vegetables

Vegetables are rich in fiber, vitamins, and minerals, while also being relatively low in calories and high in water content. This means they can help fill you up and satisfy your hunger without adding a lot of extra calories or sodium to your meal. Some vegetable options that pair well with this dish include roasted or sautéed bell peppers, zucchini, eggplant, and spinach. You can also experiment with different sauces or dressings to add extra flavor to your vegetables.

Healthy Preparation Methods

For example, instead of boiling the ravioli in salted water, you could try baking or sautéing it with a variety of vegetables and spices. This can help reduce the overall calorie and sodium content of the dish while also adding extra flavor and nutrition. You can also experiment with different types of tomato sauce, such as a homemade sauce made with fresh tomatoes and herbs, to reduce the amount of added sugar and salt in your dish.

Pairing Suggestions

One classic option is a crisp green salad, which can add plenty of fiber, vitamins, and minerals to your meal while also helping to balance out the rich and flavorful ravioli. You could also try pairing this dish with a light and refreshing fruit salad or some roasted vegetables, like Brussels sprouts or carrots, for a variety of flavors and textures.

Ways to Make it Healthier

For example, you could try using a whole grain pasta instead of ravioli, or swapping out the mozzarella cheese for a lower-fat variety. You could also experiment with different vegetable combinations or try making your own tomato sauce from scratch to reduce the amount of added sugar and salt in your meal.