There are entire cookbooks -- cookbook series even -- written about pasta and for good reason! Pasta is a universally loved, economical, and versatile staple.

Why we love pasta

Dinner on the table in a jiffy, with minimal cleanup
Affordable — pasta for 4 costs about a buck!
Easy to prepare, no special equipment needed
Super adaptable
Can be used in soups, casseroles, salads, even dessert
A pasta bar (choose your own healthy toppings) is a healthy, fun family meal solution

You may be thinking, “But I can’t have pasta. Too many carbs” or some variation. True, traditional pasta is a super source of carbohydrates, but healthwise, carbs can be helpful or harmful. In the case of pasta, it’s all about the type you choose and what you serve it with.

Use your noodle -- it doesn’t make sense to lump all pasta together and assign one nutrition score. A bowl of gooey mac and cheese made from a powder mix is far different than a freshly made whole grain penne primavera.

The research community agrees. A scientific study published this year in the journal Frontiers in Nutrition found that pasta consumption is linked to greater nutrient intakes and improved diet quality in American children and adults.

But before you dig into that massive bowl of spaghetti, it’s important to get some perspective. Let’s start with the pasta itself. When I was a kid, the choices were all about shape, and the ingredient was basically white semolina (wheat) flour. Or rice flour, if you went to a different aisle in the grocery store. These days, you can find pastas made with whole grains, beans, lentils, root vegetables, and more. You can even jump on the Zoodle bandwagon — make noodles out of zucchini, sweet potatoes, and winter squash. This is great news for people with gluten intolerance or grain sensitivities. It’s also a nice way to add variety to your diet, and in many cases more nutrients and fiber. At the store, look for pastas with 5 or more grams of fiber per 2 oz (½ cup cooked) serving.

What about recipes?

For fun, I Googled “pasta recipes” and I was presented with 1.1 billion results. So finding a recipe that works for your budget and preferences won’t be a challenge! Among those recipes is everything from creamy indulgences to 100% raw concoctions made with zucchini noodles. If you want something delicious and satisfying that fits well into your healthy eating goals, follow these basic guidelines:

Keep the Vegetable : Pasta ratio on your plate to at least 1:1, ideally 2:1.

Choose a whole grain or bean-based pasta most of the time. Save the refined stuff for special occasions, and keep your portion in check.
If you love creamy sauces, try those based on pureed tofu, cashew creme, or almond flour instead of dairy cream or cheese.
If you love lasagna, try a lightened up version (e.g. swap out half of the noodles for sliced zucchini or eggplant; use spinach and mushrooms instead of ground meat)
If you love cheese, use small amounts for flavor, like a crumbled goat cheese or grated parmesan topping. If you’re cutting out dairy, try recipes calling for nutritional yeast.
Choose a jarred tomato sauce with no added sugar. Some sauces contain as much sugar as dessert!
If spaghetti and meatballs are your thing, try veggie “neat”balls, either from the store or homemade.

Pasta grants us endless culinary possibilities and makes it easy to get creative in the kitchen and try out the latest cooking trends and ethnic flavors. For example, pasta dishes are the perfect application for faux meats like veggie sausage. You can use small amounts, get big flavor, and maybe even fool the carnivores in your life. It’s also a way to use up leftover veggies and finally find a way to finish off that open bag of frozen peas or use that aging can of artichoke hearts in your pantry.

Here are few healthy pasta ideas to inspire you, no recipe Googling required!

Roasted veggies and pasta are a match made in heaven. Cook them at the same time, and toss both in a big skillet with your favorite seasonings.
For a lightning fast one-dish meal, throw veggies into your boiling water during the last 5 minutes of pasta cooking. Drain all, return to hot pot, and add a can of rinsed white beans, chopped tomatoes, white wine, a little olive oil, a squeeze of lemon, and fresh herbs.
Whisk a couple tablespoons of Thai curry paste into a can of lite coconut milk, heat, and toss with flat rice noodles, cubed tofu, and veggies for a restaurant-worthy Thai curry.
A jar of Ajvar (hot or sweet roasted red pepper spread), thinned out with water, is a lovely variation on a red sauce to top your next spaghetti dish.
Serve your next stir fry over whole grain noodles instead of rice.