1. Keep it seasonal
Since fresh food is a staple of the typical Italian diet, ingredients should, whenever possible, be purchased during their prime. Adding a ton of fat, salt, or sugar to dishes makes it unnecessary to enhance flavor. Fresh, in-season ingredients are typically more nutrient-rich and healthier for you. It’s a part of the Italian culinary experience to browse local markets for components.
2. Eat pasta in moderation
A maximum of 120g of dried pasta per person should be used when preparing pasta. Frequently, people add an entire package of pasta to the pot, resulting in overcooked and indulgent meals. A lower glycemic index for al dente (hard to the bite) pasta than mushy, overcooked pasta makes it better for filling you up and keeping you full for longer. As a result, take care not to overcook your pasta.
3. Switch out your oils
Use high-quality olive oil instead of your standard cooking oil. If you’re attempting to eat healthy, cooking with olive oil is far better for you than using butter or margarine and much better than many other standard cooking oils. Antioxidants and healthy fats like monounsaturated and omega-3 are abundant in virgin olive oil.
4. Fish
Try to consume two servings of oily fish minimum each week. The Italian diet heavily emphasizes fish, and we also consume a lot of shellfish, which are nutrient-dense; nothing beats a delicious seafood platter.
5. Make mealtimes special
We are highly conscious of and appreciative of the food we eat each time we sit down to a meal since every mealtime in Italy is a special occasion. To assist you in managing portion sizes, avoid TV dinners and other sources of distraction and focus instead on what and how much you’re eating.
6. Make meals from scratch
If you can prepare a few meals from scratch each week, the enjoyment you’ll feel from your food will be significantly higher. You’ll also be aware of everything that goes into your plate and pot. Make your sauces and meatballs, and when you have more time on the weekend, try making your pastry and pasta.
7. Take sauces into consideration
Italians don’t drench their pasta in sauce; instead, they delicately coat it. Excessive smothering increases the calorie and fat load without adding any additional flavor. Rigatoni and penne are tube-shaped pasta that should be avoided if you’re monitoring your weight because they absorb a lot more sauce.
8. Relish
Replace your calorie-laden dessert with a lovely, healthful fruit salad. When fruit is in season, it will satisfy any sugar cravings because of its sweetness.
9. Salad emulsion
Utilize high-quality, flavorful balsamic vinegar to season your salads so you can use less oil overall. Balsamic vinegar has few calories as an alternative to creamy salad dressings or mayonnaise. It may be made into a healthy sauce by combining it with virgin olive oil.
10. Gremolata
Instead of a creamy or smooth sauce, use gremolata to give grilled steak or fish a ton of flavor. When you sprinkle gremolata, an Italian garnish made of raw, finely chopped garlic, fresh parsley, and lemon zest, on top of your fish or meat at the end of cooking, it provides a ton of flavor without putting any calories or fat.