What’s The Italian Diet: Foods, Principles, and Tips

Italy is a country famous for its cuisine. In fact, Italian cooking is so revered around the world that it can be found in just about every city or town, no matter how small.

Pizza, pasta, and lasagna are the best-known Italian dishes, but you’ll find there’s so much more to Italian food—so much that makes it as healthy as it is delicious.

It turns out that following an Italian diet may be a great way to improve your health while still enjoying your favorite meals.

In this post, we’ll take a closer look at the Italian diet plan, including what the core principles are and what are its key foods. We’ll also examine its many health benefits and look at how to incorporate it into your balanced meal plans and lifestyle.

By the end of this page, you’ll be ready to eat, drink, be merry, and live a healthy life Italian-style!

Introduction to the Italian Diet

Core Principles of the Italian Diet

The core principles of the Italian diet are fairly simple:

• Three meals a day, sometimes with an afternoon snack.
• Food is central to the bonding and social experience, so many events revolve around meals.
• Italian breakfasts tend to be lighter, with heavy lunches and dinners spent with family around the table.
• Bigger meals tend to include aperitivo, insalata (salad), formaggi e frutta (cheese and fruit), dolce (sweet treat or dessert), coffee, and a digestivo.
• Meals heavily feature cheese, olives, olive oils, pastas, and vegetables, with some red meats and fish.

These all combine to make for a balanced, healthy eating plan that is fairly similar to the Mediterranean diet. In fact, it’s so similar it’s even sometimes called the “Italian Mediterranean diet” because it includes certain foods specific to Italy.

Focus on Seasonal and Fresh Ingredients

With the traditional diet in Italy, there is a significant focus on ingredients that are freshly procured (either bought at the market or grown in the garden) and in season.

Most Italians eat some form of leafy greens with their larger meals, including kale, spinach, arugula, or whatever else is in season. Veggies like zucchini and eggplant are also included in heavier dishes, or simply roasted and seasoned to serve as a side dish.

Olives, homemade and fresh-made cheeses, olive oil, and other seasonal foods are also a staple of Italian cuisine. Food quality tends to be much better in Italy, too.

There is very little call for processed foods (though one 2021 study found many of the younger generation are shifting to these less healthy options), and most of the meals are cooked fresh.

Importance of Homemade Meals

Italians don’t do “chain restaurants” or fast food like Americans do; in fact, most restaurants in Italy are family-run places, with recipes handed down from generation to generation. Much of the food is home-style cooking that includes dishes served at home.

Eating out isn’t as grand an affair as it is in America. Most people eat and cook at home, with far fewer trips out to restaurants than is common in the United States. This means that they are eating less-processed foods that they prepare at home for themselves.

The result: healthier eating!

Key Foods in the Italian Diet

Olive Oil: The Heart of Italian Cuisine

If there is one thing Italians eat a lot of, it’s olive oil! Drizzled over pasta, used for salad dressings, served as a dip for bread, or in dozens more varieties, olive oil is one of the healthiest ingredients Italians use in their dishes.

Olive oil has some amazing health benefits [1], including: 

• Higher unsaturated fat content;
• Reduced inflammation thanks to the oleocanthol, which has been proven to work similar to Ibuprofen; [2]
• High in antioxidants that fight inflammation and chronic disease;
• Rich in Vitamin E and Vitamin K;
• Can reduce your risk of stroke and heart disease;
• Lowers blood pressure;
• Can improve weight management without increasing weight gain;
• May help to combat plaque buildup in the brain and protect from Alzheimer’s;
• May help to fight diabetes.

Suffice it to say, olive oil is amazing for your health, and it deserves a place in your diet.

Abundance of Vegetables and Legumes

The average Italian eats vegetables at every meal, and a lot of them.

Look at the classic Italian staple: tomato sauce. Made from stewed tomatoes, they contain all of the fiber, minerals, and antioxidants that make tomatoes so valuable.

But that’s not all! Many Italian pasta sauces contain even more added veggies, which help to increase fiber intake and add flavor and texture to the meals.

Eggplants, artichokes, capers, onions, and peppers are found in just about every Italian dish, which means you are getting a much better balance of fiber, minerals, and vitamins.

And Italians love their salads—made with delicious fresh lettuce and other veggies—served with olive oil and vinegar rather than creamy dressings. The high intake of vegetables is a huge part of what makes the Italian diet so much healthier than the Western diet and other diets.

Fresh Seafood and Lean Proteins

Italians have learned that eating a lot of high-fat, high-calorie red meat isn’t always the best choice. In fact, as the Italians (and other blue zones and healthy countries) have discovered, reducing red meat intake is a good way to be healthy. [3]

While some Italian food does contain red meat—everything from beef to pork to veal to sausage—many dishes are made with no meat at all. The healthiest Italians eat very little to no red meat at all, but instead focus on lean meats: fish, chicken, shrimp, and other seafood ingredients.

Seafood, in particular, is caught fresh and incorporated in many Italian meals. It’s rich in protein but low in saturated fat.

Finding other proteins to add to your diet can help you enjoy your favorite dishes while scaling back the saturated fat intake enough to promote better health.

Whole Grains and Healthy Carbohydrates

Pasta, lasagna, pizza, and bread are a common staple of the traditional Italian diet, and feature heavily at every meal. However, they’re very different from what we in North America are familiar with.

While in the U.S. and Canada (and many parts of Europe), these carbohydrate-rich foods are made using ultra-processed and refined white flour, many Italians make their bread using whole grains like whole wheat flour, barley, or rye. The bread is often sourdough, which is easier to digest and less likely to cause blood sugar spikes.

When it comes to pasta and lasagna, white flour is typically used, but it’s not as heavily bleached or stripped of nutrients as North American white flour. It may even be hand-ground in smaller towns and cities.

While the diet is rich in carbohydrates, because they’re complex carbohydrates packed with fiber and micronutrients, they’re less likely to trigger blood sugar spikes or negatively impact your gut health.

Health Benefits of the Italian Diet

High Antioxidant Intake

Vegetables and fruits are packed with antioxidants. For example:

• Tomatoes and watermelons contain lycopene.
• Carrots and pumpkin contain carotenoids.
• Lemons and citrus fruits contain Vitamin C.
• Dark, leafy greens contain flavonoids and chlorophyll.
• Blueberries and plums contain anthocyanins.
• Red grapes contain resveratrol.

Every one of these antioxidants can improve your health in some way, from fighting free radicals to reducing oxidative stress to preventing cancer.

Any diet that is high in vegetables and fruit is guaranteed to improve your health.

High Fiber Intake

Fresh fruits, veggies, whole grains, nuts, seeds, and legumes are a staple of all healthy diets thanks largely to their high fiber content.

Dietary fiber (both soluble and insoluble) plays so many crucial roles in our health, including (but far from limited to): [4]

• Better progression of food through the digestive tract;
• Better gut health;
• Better intestinal health and lower risk of colon cancer;
• Reduced constipation risk;
• Lower cholesterol levels;
• Lower blood sugar levels;
• Better weight loss and management;
• Longer lifespan.

It’s largely because of the Italians’ consumption of so much fiber in every meal that they are able to live such long and healthy lives.

Healthy Fats for Cardiovascular Health

Italian food is rich in healthy fats, including olive oil, nuts, seeds, olives, and cheese.

Many of these healthy fats are plant-based (meaning unsaturated and polyunsaturated fats), which can reduce the negative impact of saturated fat on your body. These plant-based fats are also less likely to elevate your risk of cardiovascular disease, won’t clog your arteries with cholesterol, and will be less likely to cause you to gain weight.

While all fats need to be consumed in moderation due to their high calorie content, plant-based fats are always the healthier, safer, and smarter choice.

Moderate Wine Consumption and Resveratrol Benefits

Italians are famous for their red wine—and their high consumption of that wine!

Studies have found that the resveratrol in red wine is a potent antioxidant that has both anti-cancer [5] and anti-inflammatory [6] properties. While it’s not a miracle cure for health problems, it’s definitely one more ingredient to a healthy diet that can improve your internal functions and decrease your risk of certain diseases.

Portion Control and Mindful Eating

Italians eat high-carb, high-fat, high-calorie foods—like pizza, pasta, and lasagna—but they eat them in typically smaller quantities than the average Westerner. In fact, an Italian meal can be anywhere from 50 to 75% the size of an American meal.

The smaller portion sizes means fewer calories consumed on a daily basis, which means less chance of overdosing on food intake. Moderation is a critical part of what makes the Italian diet a healthy one.

Italians also tend to savor each bite rather than rushing through their meals like so many Westerners do. Because meals are a family affair and time to relax and connect, dishes tend to be brought out and eaten slowly. Even at larger meals, the slower pace of eating can lead to lower calorie consumption overall.

Lifestyle Factors That Complement the Italian Diet Meal Plan

Social Dining and Eating as a Family

Focusing on the way that good food bonds is what makes mealtime so central to the Italian way of life. Breakfasts may be small, but they can be a lovely time to connect with your spouse or children first thing in the morning. Lunches are heavier and perfect for sitting around with your friends and enjoying their company.

Naturally, dinners are the most important meal of the day. Big family dinners are a tradition in Italy, with everyone gathered around to laugh, talk, eat, drink, and enjoy the best aspects of living near family and close friends.

Because meals tend to be a family affair, Italians often spend hours talking and eating and sharing the dinner. Many help in the kitchen (which requires a lot of energy expended, a.k.a. calories burned) or play with the kids while the cooking is being done. There’s simply more movement and activity around meal-times compared to the more sedate Western approach to eating.

Emphasis on Physical Activity

Physical activity is just a part of Italian living. Many cities feature staircases or hills that have to be climbed, or locales that cannot be accessed by car or even bicycles, only on foot. The longer distances between rural communities means many Italians walk or cycle for miles every day. All that activity burns calories and maintains a high metabolic rate.

In fact, Italians tend to have faster metabolisms than their American counterparts.The Cleveland Clinic calculates the average American male metabolism is just under 1,700 calories expended per day. By comparison, astudy in 2000 on resting metabolic rate in Italians found that the average was more than 150 calories higher per day—around 1860 calories expended.

More activity and more calories burned leads to lower obesity risk, good health overall, and a longer lifespan.

How to Incorporate Italian Diet Principles at Home

Incorporating Italian-style diet principles and eating habits at home can be surprisingly easy.

Just try:

• Replacing red meat with fresh fish, seafood, and poultry, and consume in moderation;
• Drinking a glass of wine each day;
• Eating more whole grains and ancient grains;
• Eating some nuts, seeds, and legumes with every meal;
• Eating plenty of seasonal fruits and vegetables;
• Prioritizing healthy plant-based fats;
• Getting more fiber in your diet;
• Shrinking your portion sizes and eating more slowly.

Do all of these things, and you’ll eat the way Italians do!

Tips for Stocking an Italian-Inspired Pantry

There are a few staple foods you’re guaranteed to find in an Italian’s pantry.

These include, but are far from limited to:

• Garlic and onions;
• Bell peppers and chili peppers;
• Canned and fresh tomatoes;
• Chickpeas;
• Olives and extra virgin olive oil;
• Potatoes;
• Lemons and limes;
• Pasta;
• Whole wheat flour, rye, and barley;
• Anchovies.

With these healthy foods on your shelves and in your fridge, you will be ready to whip up any Italian meals on demand!

Common Myths About the Italian Diet to Lose Weight

There are many things Westerners don’t understand about the authentic Italian diet, myths that we’ve come to believe. Here are a few of the most prevalent ones, and the real truth behind them.

Common Myth #1: Italians eat pasta and pizza at every meal

Truth: While pasta and pizza are among Italy’s most popular foods, they’re not present at every meal.

Some regions of Italy will eat pasta every day, but many areas of Italy will create dishes using more rice, potatoes, or polenta.

Pizza is more often eaten as take-out, at a pizzeria, or made for a family dinner. It’s typically more of a recreational and social meal than standard fare.

Common Myth #2: Italian food is all the same

Truth: Italian food culture is incredibly varied. Every region has their own ingredients, their own recipes for combining them into delicious meals, and their own preferences for seasonings and preparations.

What we know as “Italian food” is food that hails from Italy, but may come from any number of different regions around the country.

Common Myth #3: Italian food is all heavy

Truth: Yes, there are a lot of Italian dishes that use cream, cheese, prosciutto, red meat, and olive oil in abundance, which can definitely skew toward the heavier side. However, there are as many fresh salads, soups, stews, and light meals served in Italian homes, too. In fact, Italians tend to eat very light fare during the hot summer, and only rely on heavier foods during the colder winter months.

Common Myth #4: Italian dishes are heavy on the spices, herbs, and garlic

Truth: Garlic is used sparingly in many regions of Italy, or it’s used to infuse flavor into olive oil. Many spices and herbs are used, but Italian cuisine tends to rely more heavily on the flavor of fresh, quality ingredients than liberal seasoning.

Conclusion: Embracing the Italian Lifestyle for Better Health

By now, it should be abundantly clear that the typical Italian diet and lifestyle can be incredibly healthy. Not only do Italians eat food that tends to be fresh, healthy, and high quality, but they do so in moderation and accompanied by a great deal of physical activity. Put that all together and you have the recipe for both delicious foods and much better overall health.

If you’re looking for a diet and lifestyle that will improve your wellbeing, why not give the Italian way of living a try?

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Frequently Asked Questions

What is the most eaten Italian food?

Outside Italy, pizza is considered the most influential of the Italian dishes. However, inside Italy, pasta is the dish most frequently consumed—either as the main course, or as a small side dish (with sauce or drizzled with olive oil) to accompany the main course.

Do Italians snack between meals?

Italian culture doesn’t encourage snacking between meals, but it is often done. Italians have “merenda”, an afternoon snack (usually for children, but enjoyed by adults, too) between lunch and dinner. Many Italian meals also feature an aperitivo (a drink and/or a light snack) before dinner.

What is the obesity rate in Italy?

Data collected from 2023 showed that around 12% of the population in Italy was obese, compared to 42.4% in the United States.

Sources

Mediterranean Diet

The Mediterranean Diet: A Guide to Healthy Eating

Dietary fiber: Essential for a healthy diet

Healthy Italian Eating: Balancing Indulgence with Well-Being

Top 10 tips for healthy Italian cooking