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I would like to share some tips to having spaghetti while on a diet, but it depends on how you portion it, what you pair it with, and your overall goals. For example, stick to 1 cup of cooked pasta (about 200 calories) instead of a large plate. It is better to choose whole grain or high-protein pasta: These keep you fuller for longer and provide more fiber. when you serve, add more veggies to add volume and nutrients without too many extra calories.