Ninety percent of the calories in pasta and rice come from carbohydrates. A half cup of cooked rice constitutes one of the 5 to 12 daily servings of carbohydrates. Pasta and rice dishes can be transformed by the addition of sauces. Traditional ingredients include olive oil, garlic, onions, mushrooms, and tomatoes. Many classic sauces, such as cheese, pesto, and Bolognese, are high in fat and calories. Pasta is low calories food if it is not served with high-fat, high-calorie sauce. All too often pasta is turned into a fattening dish with butter, cheese, and rich sauces. But there are many ways to avoid these extra calories:
 Toss pasta with fresh tomatoes or broth for simple sauce.
Use half of the oil, cheese, and nuts in a pesto recipe.
Use grated Parmesan or Romano cheese.
Add vegetables instead of meat to a light tomato sauce.
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