How to Enjoy Italian Food Without Regrets

When done right, authentic Italian cuisine can be very healthy. Think fresh fish, crisp salads, and plenty of veg and olive oil. Of course, Italian food can also be unhealthy when creamy sauces, cured meats, and rich cheeses are involved. Whether eating out at a restaurant or cooking at home, here are some strategies for eating healthy Italian food. Using the right ingredients can make a meal a lot healthier. Here are the best tips on improving your meals:

Keep it Seasonal

Wherever you can, buy or consume ingredients in the season as the classic Italian diet focuses on fresh produce. Fresh ingredients are healthier and provide better flavor, so you don’t need to add loads of extra fat, salt, or sugar to improve the taste. Live like an Italian and wander around the local markets selecting fresh ingredients for cooking – it’s all part of the process.

Cook from Scratch

You know exactly what’s going into your pot and your stomach when you cook from scratch. If you have the time, make your sauces, meatballs, and other food items from scratch. Bonus points if you spend the time making pasta and pastries. Pre-made pasta sauces may be convenient, but they’re teeming with salt and sugar. Fortunately, it’s easy to make your own. All you need for a simple but delicious tomato sauce is olive oil, garlic, onion, chopped tomatoes, fresh basil and oregano, and a touch of seasoning. Treat yourself with a little sprinkling of freshly grated Grana Padano.

Be Mindful of Sauces

This brings us to our next tip – to watch your sauces. Italians lightly cover their pasta instead of drenching it with sauce. Too much pasta sauce piles on the calories and fat without adding more flavor. If you’re watching your weight, stay away from tube-shaped pasta like rigatoni and penne as they soak up a lot more sauce.

Never Skip Salad

Many Italians enjoy salad with both lunch and dinner, making it easier to hit their recommended vegetable servings. Add some flavor to your salads with good quality balsamic vinegar to reduce the amount of oil you mix with it. Wave goodbye to heavy, creamy salad dressings or mayonnaise, and simply mix your balsamic vinegar with a bit of virgin olive oil for a healthier option.

Eat Plenty of Fish

Italians love their fish, and seafood is essential to their Mediterranean diet. Tuck into omega-3-rich fish two or three times a week, and your body will thank you for it. Fortunately, it’s easy to incorporate fish into your diet. Add tuna, anchovies, sardines, and salmons to pasta dishes, pizzas, risotto, strews, and sandwiches. Or go simple like an Italian and enjoy fresh fish grilled or baked. As fish has a salty, fresh taste, in most cases, it isn’t necessary to add a ton of different flavors to the dish. Instead, embrace the natural flavor of fish.

Eat Fruit for Dessert

Seasonal fruit always goes down as a healthy and refreshing dessert. While rich and creamy Italian desserts like tiramisu or panna cotta are, of course, delicious, they’re packed with calories, sugar, and fat. Save these desserts for special occasions or serve one portion to share with your dinner guests, along with fruit. If you buy your fruit in season, you’ll notice that the sweetness often beats sugar cravings.

Make the Right Pasta

Believe it or not, pasta can be healthy. Just be sure to consider the portions, sauces, and added cheeses. When cooking pasta at home, cook it al dente (‘firm to the bite’) and mix in plenty of veggies, such as Italian favorites like eggplant, broccoli, and artichoke. Opt for tomato-based red sauces instead of thick creamy ones if dining out.

Always Use Olive Oil

Be sure to swap your regular cooking oil for high-quality olive oil. Olive oil is much healthier for you than many other cooking oils. It’s also definitely better for you than cooking with butter or margarine. Virgin olive is packed full of good fats like monounsaturated and omega 3 and contains plenty of antioxidants.