Healthy Italian Menu - Eating Tips

nutritional guide

Eat, Live, Be Italian!
Tips for Eating and Living the Italian Way
By: Claudia Probart, Ph.D., R.D., Director of the International Program in Nutrition,
Penn State University
 
  • For the Italians, food is an expression of love. Every meal is an opportunity for family and friends to come together and share lively conversation and laughter. Nourishing food that is flavorful and eaten with friends and family not only strengthens bodies, but helps make life rich and full.
  • Cook with passion and get involved in the art of eating well!
    • Seek out fresh, whole ingredients for a more satisfying meal.  Fresh, flavorful foods often satisfy hunger with less quantity, versus many fat-free foods and ingredients that just make you want to eat more!
    • Explore strong, flavorful spices, balsamic vinegars, cheeses and olives — small amounts will add flavor and character to any dish.
    • Pasta is most satisfying and nutritious when paired with healthy ingredients such as fresh vegetables, tomato sauce, fish and olive oil.
    • An appropriate serving of pasta is 1-2 cups cooked.
    • It’s a misperception that food in Italy is heavily flavored with garlic and drenched in olive oil. Italians start many recipes with garlic and olive oil, but use it lightly to add just the right amount of subtle flavor. Experiment with a clove of garlic (being careful not to burn it, as this will create a bitter taste) and a small amount of high quality extra virgin olive oil and discover how it can perk up pasta meals, meats and many other Italian dishes.
  • Italians aren't known to buy and store many frozen or processed meals, so reconsider that frozen pasta meal for your family!  Making more frequent trips to the market to shop for foods that are fresh and in season will often equal better tasting dinners, less fat and fewer calories.
  • Keep a few simple and easy recipes on hand, as well as the necessary ingredients to make them so that you can create delicious Italian meals at home without a lot of shopping and preparation. When you are rushed and tired, these dishes can take the place of less healthful frozen or fast foods.
    • Pasta with tomatoes, garlic and basil, or a prepared sauce, makes for an excellent meal and takes little time to prepare and serve.  It is also low in fat and packed with nutrients and antioxidants.
  • Explore a variety of prepared and homemade sauces as well as fresh and dried spices, and keep them on hand (or make up ahead of time) for your “home-made fast food” meals.
  • Try to sit down at a table for as many meals as possible to focus on and enjoy your food.  Even a quick lunch break away from your desk to savor what you are eating for 20 minutes is better than eating on the run.
  • Children love pasta and will often eat vegetables and other healthy foods they would otherwise avoid if they are incorporated into tasty pasta meals.
  • Incorporate more physical activity into your daily routine, whether it's a stroll or bike ride to and from work or simply walking to a co-workers office instead of sending an email. 
    • For Italians, a day doesn’t go by without a “passeggiata,” which means “walking around.”  Every evening in most villages and cities in Italy, you will see people of all ages holding hands and strolling, talking, and visiting with friends for an hour or more. This practice not only strengthens the sense of neighborhood and community, it provides exercise that is important in controlling obesity.
  • Involve the whole family in the adventure that is Italian food and lifestyle. Exploring the Italian lifestyle can be the basis for family activities, such as looking up the origin or Italian regional specialties on a map of Italy; watching Italian films and discussing cultural differences. The Italian experience can introduce a new relationship with food that involves joy, respect and gratitude.
  • Italians have a sweet tooth, but usually enjoy desserts in smaller portions.  For instance, an average scoop of gelato in Italy is usually only about half of what you typically receive in an American ice cream shop.   Fruit, cheese and nuts are also typical Italian desserts, contributing significantly less calories than other rich dishes.