Milly Gaines
The French approach to food and dieting is quite different from that of Americans. While Americans tend to associate food with guilt, diet, fat, healthy, and unhealthy, the French focus on enjoying their food without depriving themselves. They savour the flavour of their food and take their time during meals, even when dining at fast-food restaurants. The French diet can be summed up as eating small portions of high-quality foods less often, with an emphasis on quality over quantity. They also prefer to cook their meals and eat at a table, avoiding snacking between meals. Red wine, bakery bread, and cheese are also staples of the French diet.
Day 1
- Breakfast: Yogurt, half a grapefruit, a piece of buttered whole wheat toast, and an espresso
- Lunch: Steamed veggies and a can of sardines, followed by an apple
- Dinner: Roasted chicken with potatoes and carrots, and a pear for dessert
Day 2
- Breakfast: Buttered toast with an egg, a couple of prunes, and an espresso
- Lunch: Squash soup with focaccia bread and a piece of cheese, followed by half a banana
- Dinner: Salmon, leeks, carrots, and a glass of red wine, followed by rice pudding for dessert
Day 3
- Breakfast: Oatmeal with blueberries, a slice of buttered toast, and an espresso
- Lunch: Greens with leftover chicken from the previous night, and a kiwi fruit
- Dinner: Take-out sushi and sashimi, with ice cream for dessert
| Characteristics | Values |
|---|---|
| Meals per day | 3 |
| Meal length | Long |
| Food | High-quality, flavourful |
| Portion size | Small |
| Alcohol | 1-2 glasses of wine per day |
| Snacking | Avoided |
| Soft drinks | Avoided |
| Processed foods | Avoided |
| Eating speed | Slow |
| Eating location | At a table |
| Eating time | No eating between 2 pm and 7 pm |
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What You'll Learn
Smaller portions, eaten slowly
The French approach to food is quite different from that of Americans. While Americans tend to focus on quantity, the French emphasise quality, savouring their food and taking their time during meals. Indeed, the French diet can be summed up as eating small portions of high-quality foods less often. This is in contrast to American-sized servings, which are significantly larger. For example, a study found that a carton of yogurt in Philadelphia was 82% larger than a yogurt in Paris.
The French sit down to three leisurely meals each day, even when eating at fast-food restaurants. A study in Psychological Science found that Parisians who dined at McDonald's spent an average of 22 minutes eating, compared to 14 minutes for Philadelphians. This slower pace of mealtimes allows the French to truly enjoy their food and practise portion control.
French women, in particular, are known for their slender figures despite indulging in treats like cheese, bread, and pastries. Their secret lies in eating smaller portions and doing so slowly, always at a table. They also avoid snacking between meals and focus on whole, plain foods that provide satisfaction and satiety. French women typically start their day with a glass of water and fresh lemon juice, followed by a sweet or sugary breakfast. They also drink lots of water throughout the day and green tea.
In addition to smaller portions, the French diet emphasises quality and moderation. The French are less likely to be swayed by conflicting media reports about "good" or "bad" foods. Instead, they draw from their traditions and the eating habits of their parents and grandparents. They enjoy a variety of foods, including fresh fruits, vegetables, meat, fish, and, of course, wine. Red wine, in particular, is a staple of the French diet and is known for its health benefits, including positive effects on heart health and gum disease.
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Quality over quantity
The French approach to food is quite different from that of Americans. The French diet is all about quality over quantity. This means savouring flavourful, high-quality foods in smaller portions and taking the time to enjoy them.
A key element of the French diet is moderation. While they may indulge in pastries, cheese, bread, butter, and wine, they do so in moderation, balancing it out with lighter meals. For example, if they have a sugary snack during the day, they will eat something lighter for the next meal. They also tend to eat only three meals a day without snacking in between.
The French also take their time with meals, sitting down to three leisurely meals a day. Even their fast-food meals are longer than the typical American's. This is in contrast to the rushed eating habits of Americans, who may feel guilty about taking time to eat. The French also tend to eat dinner as a family, as most workplaces and stores close by 6 pm, making evenings family time.
The French diet also emphasises fresh, whole foods over processed foods. They visit their local farmers' markets to buy fresh fruits, vegetables, meat, and fish, and cook most of their meals at home. They also tend to follow traditional food knowledge rather than being swayed by conflicting media reports about "good" and "bad" foods. For example, red wine, a staple of the French diet, is enjoyed in moderation for its health benefits.
Monday
- Breakfast: Yogurt, half a grapefruit, a piece of buttered whole wheat toast, and an espresso
- Lunch: Steamed veggies and a can of sardines, followed by an apple
- Dinner: Roasted chicken with potatoes and carrots, and a pear for dessert
Tuesday
- Breakfast: Buttered toast with an egg, a couple of prunes, and an espresso
- Lunch: Squash soup with focaccia bread and a piece of cheese, followed by half a banana
- Dinner: Salmon, leeks, carrots, and a glass of red wine, then rice pudding for dessert
Friday
- Breakfast: Ricotta with a drizzle of honey, a slice of buttered toast, and an espresso
- Lunch: Mixed green salad with prosciutto and manchego cheese, followed by a pear
- Dinner: Beet salad with nuts, pici with lamb ragu, and a glass of red wine; for dessert, 3 bites of cassata
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Less snacking
The French approach to food is quite different from that of Americans. The French diet is characterised by smaller portions, slower eating, and a more positive attitude towards food.
French people generally eat three meals a day and rarely snack between meals. This is a stark contrast to the American diet, where snacking throughout the day is common. French meals tend to be leisurely, even when eating fast food. For example, Parisians spend an average of 22 minutes eating at McDonald's, compared to 14 minutes for Philadelphians.
French people also have a different relationship with food. They view it as something to be enjoyed and savoured, rather than something to feel guilty about. They are less likely to deprive themselves of certain foods and are guided by traditional eating habits rather than conflicting media reports.
The French also tend to eat smaller portions. They focus on quality over quantity, choosing high-quality, flavourful foods and eating less overall. This is reflected in the portion sizes of packaged foods, which tend to be significantly smaller in France than in the United States.
- Focus on quality: Choose high-quality, flavourful foods that satisfy your taste buds and make you less likely to crave snacks between meals.
- Practice portion control: Eat smaller portions at mealtimes. You can do this by using smaller plates or bowls, or by simply eating less than you usually would. Remember, the French focus on quality over quantity.
- Savour your food: Take time to enjoy your meals. Eat slowly and savour the flavours. This can help you feel more satisfied after meals and reduce the urge to snack.
- Change your mindset: View food as something to be enjoyed, not something to feel guilty about. If you've had a sugary snack, follow the French approach and simply eat something lighter at the next meal, without depriving yourself or feeling guilty.
- Plan ahead: Make sure you have nutritious meals to look forward to. Stock up on healthy snacks like fruits and nuts, so you're less likely to reach for unhealthier options.
- Stay hydrated: Drink plenty of water throughout the day. Sometimes thirst can be mistaken for hunger, so staying hydrated can help reduce unnecessary snacking.
By adopting these habits, you can reduce your reliance on snacking and move towards a more French style of eating, characterised by moderation, quality, and a positive relationship with food.
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Red wine, in moderation
The French approach to food is quite different from that of Americans. The French diet is about enjoying food and savouring the flavour, rather than focusing on quantity. They eat three leisurely meals a day, sitting down to eat and taking their time. This is in contrast to the American tendency to eat quickly and on-the-go.
A key element of the French diet is everything in moderation. This includes the consumption of red wine, which is a staple of the French diet. Red wine is known for its health benefits, including positive effects on heart health and gum health. However, it is important to emphasise that moderation is key. The French tend to consume one to two glasses of wine a few times a week, usually with meals. This is in line with research that suggests light to moderate drinking may aid in maintaining a healthy weight. Over-imbibing, on the other hand, can increase the risk of obesity and high blood pressure.
The French also tend to avoid snacking between meals and focus on portion control, eating smaller portions of high-quality foods. They enjoy their meals as a social experience, often eating as a family. This aspect of their culture contributes to their overall lifestyle, which prioritises slowing down and savouring food.
In conclusion, the French diet is not just about what to eat, but also about how to eat. Red wine, when consumed in moderation, is a part of this lifestyle. The French approach to food is about balance and enjoyment, savouring flavourful meals and indulgent treats without guilt.
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Leisurely meals, savouring food
The French are known for their leisurely meals and appreciation of good food. Socialising is often done around lengthy meals, which are considered a beloved tradition and an art form in French culture. The 'gastronomic meal of the French' was inscribed by UNESCO on its Representative List of the Intangible Cultural Heritage of Humanity in 2010, reflecting the exceptional standard of French cuisine. This recognition was based on several characteristics, including the use of fresh, preferably local and seasonal produce, carefully selected dishes reflecting the diversity of France and its regions, food and wine pairings, a beautifully set table, and the conversations and rituals associated with each meal.
Mealtimes in France are often savoured and drawn out, with breakfast typically lasting until 11 am. Breakfast is an institution in France, with traditional options including baguettes, tartines (toast) topped with butter, jam or honey, and Viennese pastries such as croissants, pains au chocolat, brioches, and pains au raisin, accompanied by coffee, tea or hot chocolate.
Lunch and dinner are also important meals in the French diet. French cuisine is known for its sophisticated techniques, fresh ingredients, and carefully crafted dishes. Renowned French chefs have built a reputation for their culinary expertise, with names like Paul Bocuse, Michel Guérard, and Alain Ducasse securing their place in culinary history. The French also have a deep respect for seasonality and local producers, with many chefs adopting an eco-responsible approach to their gastronomy.
Whether it's a simple meal at a brasserie or a fine dining experience at a Michelin-starred restaurant, the French art of dining is about savouring delicious food, enjoying the company of family and friends, and celebrating the importance of mealtimes in French culture.
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Frequently asked questions
The French diet is about quality over quantity. It involves eating small portions of high-quality, flavourful food less often. The French tend to eat three leisurely meals a day, with the focus on enjoying food and taking the time to savour it.
The French tend to eat a lot of bread, especially baguettes. They also eat a lot of cheese, butter, cream, meat and fresh produce like fruits and vegetables.
Some tips include eating a proper breakfast, avoiding processed foods, snacking and soft drinks, buying fresh produce from local markets, and cooking meals at home. French women also tend to eat something lighter after having a sugary snack.
Here is an example of what a French woman might eat over 3 days:
Day 1
- Breakfast: Yogurt, half a grapefruit, a piece of buttered whole wheat toast and an espresso
- Lunch: Steamed veggies and a can of sardines, followed by an apple
- Dinner: Roasted chicken with potatoes and carrots, and a pear for dessert
Day 2
- Breakfast: Buttered toast with an egg, a couple of prunes and an espresso
- Lunch: Squash soup with focaccia bread and a piece of cheese, followed by half a banana
- Dinner: Salmon, leeks, carrots and a glass of red wine, then rice pudding for dessert
Day 3
- Breakfast: Ricotta with a drizzle of honey, a slice of buttered toast and an espresso
- Lunch: Mixed green salad with prosciutto and manchego cheese, followed by a pear
- Dinner: Beet salad with nuts, pici with lamb ragu and a glass of red wine; for dessert: a few bites of cassata
