Leena Watts
Italy is known for its delicious ingredients and cuisine, but what are the eating habits of Italians? The Italian diet is largely centred around fresh, local produce, with an emphasis on quality over quantity. Italians are known for their love of bread, pasta, pizza, pastries, cheese, olive oil, and wine. Despite the prevalence of refined carbs and dairy, Italians tend to stay fit and healthy, with obesity rates lower than those of countries like the US, Canada, and Australia. This has been attributed to smaller portion sizes, a focus on seasonal fruits and vegetables, and a less stressful lifestyle. However, recent trends indicate a shift towards larger portions and a reduction in fruit and vegetable consumption, with an increase in red meat and dairy products.
| Characteristics | Values |
|---|---|
| Diet Type | Mediterranean diet, low-carb/no-carb, vegetarian, vegan |
| Typical Italian Lunch | Primo (pasta, soup or risotto), secondo (meat or fish), contorno (side dish) |
| Pairing Meals With | Wine, beer, spirits, Italian spritz |
| Breakfast | Coffee, tea, juices |
| Dessert | Seasonal fruits, gelato, tiramisu |
| Snacking | Late-night snacks |
| Calorie Intake | Increased by 30% between the 1960s and early 2000s |
| Food Availability (2000-2017) | Increase in tropical oils, fish, and nuts |
| Food Availability (2015-2017) | Consumption of fruits, vegetables, legumes, and nuts should be increased; consumption of beef, pork, meat eggs, milk, and dairy products, animal fat, tropical oils, and sugars should be reduced |
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What You'll Learn
Italians are eating fewer fruits and vegetables
Italy has long been associated with the Mediterranean diet, which is considered one of the healthiest in the world. However, recent studies have shown that Italians are increasingly turning away from this traditional diet and consuming fewer fruits and vegetables.
In a 2015 study, fewer than half of the 5,000 Italians surveyed said they followed a Mediterranean-style diet. Many had adopted a diet low in fruit and vegetables or a "Western-like" diet with more red meat and dairy. This shift has been attributed to various factors, including economic pressures, with pasta and sugar being cheaper sources of calories than fish and vegetables.
The trend towards larger portions and refined carbs instead of fruits and vegetables has contributed to an increase in obesity rates, particularly among children. Researchers have noted that Italy's obesity rate is higher than that of countries like Australia and Canada. Despite this, Italy's obesity rate is still favourable compared to countries like the United States, and Italians are taking steps to address the problem.
The Italian diet has traditionally been about quality, not quantity, with a focus on local and organic produce. Italians appreciate the freshness and health benefits of seasonal fruits and vegetables and are known for their love of food. However, population growth, globalization, and urbanization have also influenced their dietary habits.
While Italians are still consuming carbs, such as pasta and bread, the portions are typically smaller, and the main dish often includes meat and salad. Despite the changes, Italy's dietary habits deviate from the traditional Mediterranean diet, and interventions are needed to improve the availability and affordability of healthier options.
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They are eating more refined carbs, red meat, and dairy
Italy has long been associated with the Mediterranean diet, which is often hailed as one of the healthiest in the world. However, in recent years, Italians have been moving away from this traditional diet and towards a more ""Western-like"" diet. This shift has seen an increase in the consumption of refined carbs, red meat, and dairy products.
In a 2015 study, it was found that fewer than half of Italians surveyed (43%) followed a Mediterranean diet, with the rest adopting diets low in fruit and vegetables or high in red meat and dairy. This change in dietary habits has been linked to Italy's economic recession, with refined carbs like bread and pasta, as well as sugar, being cheaper sources of calories than fish and vegetables. As a result, Italy is facing a rise in obesity rates, particularly among children.
Traditionally, Italian cuisine has featured a variety of fresh vegetables, lean meats, and healthy fats like olive oil. However, with the increasing influence of Western dietary habits, Italians are now consuming more red meat and dairy products, such as butter. This shift has been observed by researchers like Zachary Nowak, who has noted that Italians are also favouring larger portions and refined carbs over lean proteins and produce.
The impact of these dietary changes is evident in Italy's obesity rates. While the country's obesity rate is still favourable compared to nations like the United States, Canada, and Australia, there is a growing concern, especially regarding childhood obesity. Traditional Italian treats like gelato, which is now often dipped in chocolate and topped with whipped cream, contribute to this trend.
Despite the move towards more dairy consumption, Italy has become increasingly accommodating of dietary restrictions, including dairy-free options. Traditional Italian dishes like pizza and pasta can be adapted to be dairy-free, and many hotels and restaurants are becoming more aware of food allergies and restrictions, offering alternatives to ensure that visitors can confidently enjoy Italian cuisine.
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Snacking is an important part of Italian culture
Italian life revolves around food and meals. Italians are big snackers, and snacking is an important part of Italian culture as it keeps hunger at bay between meals and helps maintain an even level of energy throughout the day. Popular Italian snacks include frittatas, bruschetta, piadina, focaccia, and panini. Savory snacks such as potato chips and nuts are also widely available in Italian supermarkets. For a sweet tooth, traditional Italian pastries like cannoli or biscotti are a great option.
The Italian lifestyle is about "working to live, not living to work". Italians prioritize well-being and savoring each bite, as well as connections and cherished moments with loved ones. This is reflected in their snack culture, which goes beyond mere sustenance and embodies the Italian way of life. Italians also enjoy simple, hearty meals made with fresh ingredients, and they take the time to select the best places for grocery shopping and spend time in the kitchen. Lunch is the main meal of the day and can last up to two hours! Italians also have a talent for reinventing leftovers, turning them into something new and delicious.
Italian eating habits include rituals such as opening a bottle of red wine at least an hour before the meal to let it decant, slicing and toasting bread in the oven for the perfect crunch, and then drizzling it with locally produced extra-virgin olive oil. Meals typically begin with "buon appetito", meaning "have a good appetite". Between 6 and 7 pm is aperitivo time, which involves a drink, a snack, and an excuse to meet friends after work or on weekends. Dinner is usually around 8-9 pm.
Italian food is known for its delicious ingredients such as tomatoes, olive oil, and cheese. They also eat a lot of carbs, including pasta, pizza, pastries, and bread. However, Italian bread and pasta are made with durum wheat flour, which doesn't spike blood sugar levels as much as refined white flour. Italians also consume a lot of fresh local produce, and the words "local" and "organic" are common in Italy. They appreciate high-quality food and are willing to pay a premium for it.
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Italians are big coffee drinkers
Coffee is an integral part of Italian culture, with many Italians drinking coffee daily. In fact, it is so ubiquitous in Italy that it is considered the national drink, even above wine. Italians typically start their day with a quick morning coffee, standing at the bar. This coffee is usually an espresso, which is simply called "un caffe```. Espresso is also the base for many other Italian coffee drinks, which can be divided into three categories: straight coffee, coffees with varying amounts of milk, and coffees with an added punch from alcohol.
A "caffe` ristretto" is an even smaller version of an espresso, brewed with half as much water. A "caffe` lungo", on the other hand, is made with extra water, and a "caffe` doppia" is a double shot of espresso. None of these drinks are typically served with milk. For those who want a larger cup of coffee with milk, a "caffe` latte" is the way to go—it's made with one shot of espresso and plenty of milk. Italians usually only drink cappuccinos, which are espressos with steamed milk and a layer of "schiuma" (frothy milk), in the morning, as milk is believed to hinder digestion after meals. In the summer, a cold coffee with milk, known as a "caffe` shakerato con latte", is a popular choice.
While traditional Italian coffee culture has been slow to change, younger Italians are increasingly experimenting with different flavours of coffee, such as vanilla and hazelnut. This shift has given rise to a new breed of American-style coffee shops in Italy, with chains like Starbucks and Arnold Coffee making inroads into the market. These shops cater to those who want to linger over a coffee, as traditional Italian bars often expect patrons to finish their drinks and leave promptly. Despite these changes, coffee remains an essential part of Italian culture, with Italians of all ages embracing the variety of coffee options available.
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Italian food is known for its delicious ingredients like tomatoes, olive oil and cheese
Italian food is known for its delicious, fresh ingredients like tomatoes, olive oil, and cheese. The country's varied landscape, from the rolling hills of Tuscany to the ancient groves of Ostuni, boasts spectacular olive groves and vineyards, creating an iconic Italian landscape. The Olea Europaea tree, native to the Mediterranean, is the source of Italian olive oil, which has been a part of the region's culture since the Greeks brought it to Italy around 1,000 BC. This "liquid gold" is fundamental to Italian cuisine, whether as a dipping oil for fresh, crusty bread or as a simple cooking ingredient.
Tomatoes are another key ingredient in Italian cuisine, often paired with olive oil and other fresh produce. While Italian diets have deviated from the traditional Mediterranean model in recent years, with reductions in fruit and vegetable consumption, they still value quality local ingredients. Italians frequent their local butcher, baker, or neighbor for the best salami, bread, wine, or fruits, and most farmers avoid chemicals to maintain high-quality produce.
Cheese is an integral part of the Italian diet, with Parmesan and mozzarella being staples. Italians appreciate the health benefits of their cheese, and while you can find these varieties outside of Italy, they won't taste quite the same as the real deal. The Italian diet is about quality, not quantity, and they are willing to pay a premium for it.
While Italy has seen a rise in childhood obesity, with researchers attributing this to dietary changes, Italians still value their traditional, healthy ingredients. The secret to their balanced diet lies in portion control and the type of ingredients they use. For example, Italian bread and pasta are made with durum wheat flour, which doesn't spike blood sugar levels as much as refined white flour. Additionally, Italians typically eat pasta as a first course, followed by a main dish of meat and salad, ensuring they get their fill of nutrients.
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Frequently asked questions
Italians enjoy simple, hearty meals made with fresh, local ingredients. Italian food is known for its delicious ingredients, like tomatoes, olive oil, and cheese. Italians eat homemade meals with fresh local produce they can pick up at the market or grow in their gardens.
Italians eat a lot of vegetables, including cooked vegetables like artichokes, eggplants, mushrooms, spinach, and zucchini. They also eat a lot of pasta, pizza, pastries, and gelato. Italians also snack a lot, especially late at night. Popular Italian snacks include frittatas, bruschetta, piadina, focaccia, and panini.
Italians eat more carbs than people in other countries. They also eat larger portions and more refined carbs like bread, pasta, and sugar, instead of fruits and vegetables. Despite this, Italy's obesity rate is still lower than that of countries like the US, Australia, and Canada.
Italians stay healthy by eating smaller portions of pasta and having a main dish of meat and salad. They also use a different type of flour, made from durum wheat, which doesn't spike blood sugar levels as much. Italians also walk a lot, and they don't diet or worry about nutrition labels.
Italians view food as an important part of their culture and enjoy socializing while dining for hours over lunch and/or dinner and coffee. They also have a custom called "aperitivo," which is a pre-dinner drink and snack, usually around 6-7 pm, that serves as an excuse to meet friends after work or on weekends.
