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How Italians Stay Skinny + What I Ate in Italy

August 4, 2015  //  Health+ Travel

Food01Full and happy

It’s no secret I’m fascinated by health and wellness, specifically diet and nutrition. Due to my food intolerances from a young age, I have experienced the direct correlation between the foods we consume and the way we look and feel firsthand. On my recent trip to Italy, I had some major revelations about the difference between the Italian food mentality and the American food mentality. Whenever I travel to Europe, specifically France or Italy, people ALWAYS ask me “what are you going to eat?” because they know I have Celiac’s and am lactose intolerant. They and assume I will starve to death if I can’t partake in the croissants, pasta, pizza, cheese, bread, and gelato. I’ve been abroad numerous times, and studied abroad in France for an extended period in college, and I’ve never struggled at all to eat extremely well on my travels. That’s mostly because the American idea of an Italian or French diet is much different than their diets actually are. It’s not the Olive Garden with tables covered in baskets of cheesy butter covered sticks of garlic bread and troughs of Fettucini Alfredo over there (actually, I’ve never seen an Italian eat order or eat either of these things). Italians just don’t eat deep dish lasagna, baked ziti, spaghetti with meatballs, and pizza all day. I enjoyed lots of rich foods like prosciutto, salami, pounds of olives, and beef (I’m serious, I ate these foods every single day), poured lots of olive oil over my fish and veggies, and drank wine with every lunch and dinner . Even when I was doing it I thought “this seems pretty decadent”, but I felt great and didn’t gain an ounce after two weeks of eating this way. I made some important observations about the Italian style of eating while I was there after seeing that virtually every single woman is effortlessly thin and here are my findings:

1) Olive Oil. Plain old olive oil. This is the ONLY oil they use, and the only condiment really. There is no soybean oil, canola oil spray, cottonseed oil, or hydrogenated oils. You also would never find a bottled salad dressing in an Italian kitchen or market. When you order a salad you get a side of olive oil and balsamic vinegar to dress your salad or they’ve lightly done it for you. That’s it. They don’t douse everything in a heavy, creamy, chemical laden dressing or fat free sauce. They give salads, fish, pasta, and bread a simple drizzling of olive oil, a sprinkle of sea salt, and call it a day. Olive oil is a healthy monounsaturated fat your body can easily digest because it recognizes it and knows exactly what to do with it and can assimilate and eliminate it efficiently.

2) They only eat fresh food. You would never find frozen meals or out of season frozen ingredients in an Italian home. If it’s not in season, they don’t eat it because they don’t have it. You also don’t see any prepackaged low fat, low carb, sugar free, non-fat, etc. foods anywhere. They eat lots of fresh fish, tomatoes, leafy greens, artichokes, eggplant, zucchini, lemons, olives, and capers because they are available fresh and full of flavor. You also can’t expect to sit in a restaurant and have everything served quickly and immediately. They expect that you’ll be there a while enjoying your time your company so they serve at a more leisurely pace than the typical U.S. restaurant.

3) They do not snack. Mealtime is a big deal for an Italian. It’s not unusual to sit down with friends for a 2 hour lunch during workday. They value their time to sit and enjoy company as much as the value their meal. Because they’re eating satisfying balanced meals, they don’t need to snack throughout the day. And if they do have something, it’s a few nuts or a piece of fruit, not processed foods like potato chips, a diet bar, or Cheez-Its.

4) They eat a small breakfast. Mornings consist of coffee with a little milk and sugar and a small croissant, biscuit, or biscotti from a local “bar”. The bars are basically little coffee shops that people duck into on their way to work to grab their coffee and bite and socialize for a few minutes. And when I say croissant, I’m talking about one that’s about 1/3 the size of an American bakery croissant. Just a little something to get the day going, not a coma inducing plate of eggs, bacon, and waffles with syrup. And certainly no processed crap like Pop Tarts, sugary cereals, or energy bars. Breakfast isn’t a big event. Lunch is their biggest meal of the day and they know it’s only a few hours away.

5) They don’t diet. You won’t see Italians bingeing then restricting. They maintain a constant and moderate diet that doesn’t go all over the place. If they have a few bites of dessert, they enjoy it and move on. They don’t bury their face in an entire gallon of ice cream because they feel bad they already “slipped”. They don’t feel guilty at all about indulging because when they do, it’s an appropriate amount that has minimal impact on their overall dietary intake. They view food as a friend, not an enemy and they don’t carry food shame.

6) They move. Italians walk everywhere. They walk to get where they need to go but they also walk for pleasure. They stroll through the main streets, lakes, old town, and piazzas for leisure to enjoy being outside and this can really add up. We walked 40 minutes to an hour after dinner every night and noticed how good it felt for our sleep and digestion to move after having a meal.

7) They have small portions. Italians usually have primo (usually a small amount of pasta) and secondo (usually a simple preparation of a protein and vegetables) courses in their meals. If you told a carb avoiding American woman she should be eating a pasta course in addition to her main course she’d have a heart attack, because the American idea of a plate of pasta and a main course are like three times the size of what Italians eat and it would seem super fattening to eat both. They have a small serving of pasta to whet the appetite, but since they know another course is coming they don’t eat a ton, and a small serving of simply prepared fresh fish, chicken, or meat with seasonal veggies to satiate and satisfy, but since they’ve already had a pasta course they don’t eat a ton there either. It’s actually a very balanced way to eat!

8) They have less of a sweet tooth. Don’t get me wrong, Italians don’t avoid sugar by any means. But, they are smart with their sweets. They put a bit of plain sugar in their coffee, they don’t have a frappucino with whipped cream. They have a small pastry for breakfast, not a bowl of sugary cereal or a frosted donut the size of their head. They have a few bites of tiramisu or gelato for dessert, not a Snicker’s bar or chocolate sundae with toppings. They drink a glass of red wine with dinner, not a soda. If they need a snack, they peel an orange, not a candy wrapper. You feel?

9) They are confident. Italian women don’t stay home from the beach because they feel like they’ve gained a few pounds. Even when their weight is up, they rock their bikinis and have fun with their friends at the pool or playing with their kids at the beach. They just cut back a bit to get to their happy weight without making a big fuss about it. They don’t fixate on food and obsess about eating.

And now, here’s what I ate:

Food1  green salad w/ green bell pepper, avocado, olive oil, lemon, salt, and pepperFood2first course: sea bass carpaccio for me, tomato basil spaghetti for the boyFood3fresh caught seared tuna and a green salad with olive oil Food4morning coffee with some ice (it’s a bit weird to ask for ice with your drinks, even water, but it was super hot and humid that morning on our walk!) also, it’s hard to tell, but this cup was SMALL. not once was I able to get a coffee to go that was even the size of a tall at Starbuck’s.Food6enjoying my wine Food7prosciutto and salami Processed with VSCOcam with q2 presetOK. this was the best steak I’ve EVER had. it was grilled rare (my fave) and topped with…wait for it…TRUFFLES! if you’ve read my blog for a while, you know how I feel about truffles. be still, my heart!Food9another green salad with veggies and you guessed it…olive oilFood10more prosciutto and salami Food11grilled red snapper with olive oil and lemon + sauteed spinach in olive oil with sea saltFood5after dinner espressoFood12tuna carpaccio with fresh garlic and parsley in olive oil and balsamicFood13fresh caught albacore tuna Food14green salad with…drumroll…olive oil and sea saltFood15more grilled red snapper with spinach and lots of olive oil (I loved this meal so much I had it 3 times!)Food16afternoon snack of olives, almonds, and cocktails Food17yep, another green salad with avocado and olive oilFood18amberjack crudo with fennel, orange, and olivesFood19if you’re gluten free and can’t have a typical Italian pastry breakfast, no problem. there are plenty of beautiful meats, veggies, and fruits to choose from. Food20the Italian pastry breakfast – they will grab ONE of these items, like a piece of raisin bread or a croissant (notice how much smaller they are?) and a small coffee with milk. that’s it, breakfast over. it’s all about lunch for them.Food21fresh fish carpaccio – yes, I ate this all by myself as a starter!

So there you have it, a gluten and dairy free take on eating abroad! It is really so much easier than you might think. It’s amazing how so many European cultures embrace local, seasonal, simply prepared fresh foods. If you have an open mind and are willing to be flexible within your dietary needs, you will enjoy food on a whole new level! It’s very refreshing after being surrounded by the American fast food, processed, convenience food culture.

Leave any questions in the comments section below and tell me, what’s your favorite international cuisine?

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  • Hannah Hudson

    Oh how I wish Americans ate like this. If I was in charge I’d have all of the Chilis, McDonalds, Olive Gardens, etc removed and replaced with cute family owned restaurants that served seasonal food. A girl can dream.
    btw you have amazing self control/willpower. I have no idea how you can travel without going a little crazy. One day in Rome I had gelato 3 times… (worth it).

  • Liz Stark

    I shudder just reading the restaurant name, “Olive Garden.” My family and I make fun of that place, and it’s sad that people think that that’s quality Italian food (hope that doesn’t make me sound snobby, just keeping it real – though I know you obviously agree with me, Annie, haha). THANK YOU for displaying fresh, real Italian food (and fresh food, always). Again, the nourishing, flavorful qualities of such food cannot be beat. Oh and those truffles – definitely a fabulous indulgence! My favorite international cuisine is, hands down, Italian.

    Can’t wait for more recaps! Keep having a wonderful European vacation! X

  • Ashley T

    I spent a summer studying in Italy and fell in love with their food mentality. Our American portion sizes make me cringe!

  • Kat Motl Meeker

    That pic of you with the wine is sooo pretty! You look so joyful and radiant and vacay perfect! As I’ve probably mentioned, I spent my last two years of high school at boarding school in Rome, and you are so spot on with everything food related and italian mentality. You and I eat in very similar ways (also celiac and Lactose intolerant) and I get it all the time – WHAT are you going to eat?! I was in Italy for a work trip a few years ago and reminded of how fresh and vibrant their food is and how EASY it is to eat gf and dairy free! Even with the dairy, Italians are more likely to add a drizzle of cream to a sauce or a sprinkle of Parmesan to finish a dish than make it swim in butter and cream. I really love all the flavors of international cuisine (which I find to generally be way easier to “find something I can eat” than traditional American cuisine!) – Mexican chiles and Asian spices and italian herbs! All so good! I really find that simple, fresh food prepared well is my fave. Lately we’ve been grilling a lot and just seasoning with sea salt – a perfectly cooked piece of fresh wild fish or antibiotic free chicken really doesn’t need anything else! I am itching to travel more and now that my daughter is 3.5 years old I feel like I can take her on our adventures too! Glad you made it home safely!

  • Tara

    Do you have a hard time with the language barrier when telling the wait staff you have Celiac???

  • Tara

    I’m not sure my original comment got on here! LOL. Did you have a problem with the language barrier while telling the wait staff you have Celiac?

  • Courtneyswan

    I LOVE this post Annie! Probably my favorite one of yours yet. It’s funny that such little changes can add up to make all the difference in the world. Just reading your post made me yearn for another trip to Europe. I wish I could live there! Life seems so much more wonderful, simple and magical over there.

  • Stephanie

    Europeans are all about portion control and fresh foods, and unfortunately in America processed foods and HUGE servings are part of our diets; however, I think that is changing little by little as we move towards a more health-conscious culture.

    Great post! Makes me miss Europe!

    Stephanie
    http://ishowedupinboots.com

  • Krissy

    Great post! I’m head to Europe for the first time in less than a month and I don’t eat gluten, so this is great! I’ve also heard that there are GF pasta options in Italy if you want to indulge a bit, did you find that to be the case? And I’ve had people tell me that a croissant here and there in Europe doesn’t seems to affect them the way our breads do here. Not sure I want to take the risk though!

  • Megan

    Obsessed with this post! It’s been over 10 years since I went to Italy the summer after I graduated from college but your post took me right back. I went to Italy already thin (thanks to “dieting” – gross) but I lost weight during my stay due to all of the factors you articulated. While I no longer “diet” this post is a great reminder to get back to the euro way of eating and thinking about food. Of course I’m drooling over all of your food pics too. Welcome back!

  • Sal Sixmilliondollar

    Some Croatian friends of mine finely slice garlic to
    put in with fresh ripped lettuce > with a sprinkle of salt and tossed in olive oil > sounds weird but i swear it’s amazing xxx

  • Lauren Rose

    I absolutely love this, and cannot begin to explain how amazing the timing is.

    I have been tossing and turning for nights on end because I just cannot get my weight back down to my “happy weight” as you beautifully put it, in spite of a supercharged diet and exercise program. In Australia, we do follow stead of our American friends and I have also fallen victim to the superfood brainwashing. What I mean by that is my day is taken up by thoughts of bee pollen, whey protein, almond milk, walnut butter, goji berries, chia seeds and cacao nibs.

    I watched a program on the “Blue Zones” recently, and if you look at eating habits in Japan, Italy, France, Greece etc. they just eat REAL FOOD! I kept a food diary and was astonished at the number of powders and what not I consumed in a day. You just don’t need it. It’s a great accent to a healthy diet, but good plain healthy REAL FOOD is where the magic is. I am taking myself back now to a place of fruits and veggies, whole grains and fresh wild meats. Let’s get some equilibrium back!

    Your meals look AMAZING, Annie! How inspiring! Did you find yourself skipping breakfast or did you partake in meats and fruits?

    Glad you had/are having such an incredible time!! 🙂 X

  • Megan

    Obsessed with this post! I traveled to Italy after my college graduation and lost weight during my trip for all of the reasons that you articulated. The small breakfasts and minimal snacking were major adjustments to my American “diet” at the time. I haven’t thought about that trip or the European approach to eating in years. Thank you for this post and the drool-worthy food pics. Welcome back1

  • Molly

    This post has AWESOME info and I love your perspective! I’m in college and am considering studying abroad in Europe, but I’ve been worried about my dietary restrictions as well. Thanks for so clearly showing that it can be done! Love your food related posts as always 🙂

  • Kristina Stefan

    Definitely my favorite of all your posts! The food looks amazing and you are simply glowing! Glad you had a wonderful vacation! ✨

  • Pia S

    Your food ALWAYS looks amazing. I totally get the gluten struggle in Europe though (I’ve learned how to describe gluten in 5 languages haha). You’re so right about all the reasons why Italians don’t all get obese too! When I was in Rome the worst food I had was probably gelato (so much gelato haha). Love this post idea.
    xx, Pia

    http://gymbagsandjetlags.com

  • blawnde

    Thank you!! Yes, it’s so true, they don’t go off the rails! A little gelato is a sufficient dessert and they’re done, it’s just not a big deal!

  • blawnde

    Oh I’m so glad you like it! Thank you!! XX

  • blawnde

    DO IT! Studying abroad was one of the best things I ever did. I learned a grew so much and was forced to get out of my comfort zone and push myself. You will love it! X

  • blawnde

    So many people say they lose weight when they travel to Italy! And it’s amazing because you’re not deprived, but the whole WAY of eating is different. You can still have decadent foods but they just do it the right way. It’s so great to see! X

  • blawnde

    I’m sorry to hear you’re struggling! It sounds like you definitely are overthinking it and it’s great that you’re aware and planning to get back to basics. It’s so crazy how wrapped up we are in all of these expensive specialty “superfoods” when European women would never care that much. They eat so well because they eat intuitively and it’s almost subconscious, they just don’t think about it. I was in one of the coffee bars with my boyfriend a group of women grabbed chocolate filled pastries (small) and ate them while talking and standing up. When they were done, they tossed their napkins and kept walking and talking down the street. It just wasn’t a big thing, they grabbed a small bite, ate it and moved on. They don’t sit in their kitchens spending 30 minutes mixing powders and chopping kale for green smoothies. Keep me posted on your progress! X

  • blawnde

    ummm that actuallly sounds amazing!!! I’m a garlic queen! I love it so much and could have it on everything! X

  • blawnde

    I didn’t actually encounter GF pastas, but I also didn’t ask! There were so many other amazing things to order I always found something I wanted and never felt like I was missing out! I’m sure if you ask though you could find it! I’ve also heard the same thing you have about gluten sensitive people eating it there and doing just fine. My boyfriend is like that – he doesn’t have Celiac’s but he’s a little sensitive and when we’re in Europe it doesn’t bother him at all! X

  • blawnde

    Yes exactly! Thanks for reading! X

  • blawnde

    Thank you lovey!!!!! You’re sooo sweet. I could live there too. I so miss it already! XX

  • blawnde

    I never even had to say it because there were so many GF options that I was never worried about it! X

  • blawnde

    Thank you so much, you are so sweet! You’re years in Rome sound like an amazing experience! I love spicy foods as well and when we were in Mexico a couple months ago I fell in love with chiles all over again. And as you know from past posts, I could eat Thai and Balinese dishes all day long – they have the BEST spices!! You’re so right about salt, it’s the most underrated seasoning in the world. It really can be all you need! X

  • blawnde

    Me too!! It’s so crazy when you come back and see our portion sizes compared to Europeans! It really puts our excess into perspective and freaks me out! X

  • blawnde

    LOL, Olive Garden really is gross. It’s amazing how America can take everything to the most excess level – we can’t just make a burger, we have to create a Big Mac with multiple patties and sauce and cheese. It’s just our mentality. Our translation of the Italian cuisine has been so far deviated from what it actually is in Italy that it’s just something different entirely. It really is sad! X

  • blawnde

    You and me both sister! It’s so gross! I guess you could say I have willpower, but I actually felt like I ate whatever I wanted. I had 3 glass of wine AND champagne some days. I had lots of salamis, meats, and stuff I typically don’t eat at home. I also ate decadently with each meal which isn’t something I usually do. For example, the filet with truffles was for LUNCH, which I followed up with a primo of proscuitto and salami and a main of red snapper for dinner. Normally if I threw down an 8oz steak myself for lunch I’d do a light salad for dinner. So I guess I didn’t need willpower because I was really satisfied and happy with the foods I was eating and felt like I was indulging! It’s very interesting how that works! X

  • Heather Blankinship

    So happy to have found you! I saw you liked one of my Instagram posts @mindbodybeing and then hopped over to check out your feed. I absolutely LOVE this article!! You are a girl after my own heart! I lived in Europe all throughout my twenties and loved the lifestyle. Italy is one of my favorite places and you just made me fall in love again! Thank you for sharing! I would love to share on my blog, would that be ok? Keep writing! You rock! Xo

  • Sal Sixmilliondollar

    Iceberg Lettuce is the best !

  • Maggie Bambino

    Your what I eat posts are the best! I’ve been following your blog for awhile but this is the first one I’ve commented on. Keep up the good work, girl! And I totally agree – Europeans never restrict, they just enjoy whole, REAL, unprocessed foods and are confident in their choices. Love it!

  • Megan

    Love this post and wish this concept could jump the pond to America. I also have celiac and ate similarly on vacation in Greece with so many fresh vegetables, souvlaki, fish….and wine at lunch and dinner. Thank you for sharing and showing what beautiful, wholesome food looks like (sans gluten!!)

  • Tessa Breeden

    This all looks so amazing! Isn’t it crazy how Europeans eat and how their lifestyle is soooooo different from ours!? I am always so shocked at how they all seem so tiny. I lived in France for a couple months and I couldn’t understand how everyone was so tiny. I was obsessed with all the sweets so I sort of made all the UNHEALTHY choices but so delicious. I give you seriously props for not eating all the sweets in sight! haha. Love your food posts! They make me really hungry though 😛

  • Zoe Dodds

    Mediterranean diets are the best! xx

  • Amused Reader

    Hate to burst your glamorous “I wear Gucci and shop the world” fantasy bubble, but Italy (along with Greece) lead the world in childhood obesity. A whopping 36 percent of Italian boys and 34 percent of girls are overweight or obese.

  • mosu101

    what is the source of these statistics? google says its closer to 19%

    I appreciate all the posts. its made me re-evaluate how I eat

  • carolina giannini

    That’s such a lie! Italians along with Swiss Women are the most slender women in the world.
    Also in the south like Sicily and Napoli that’s where there are more overweight people in Italy.

  • Pingback: How To Lose Weight While Studying Abroad In Italy | Fitness Today()

  • Lauren Rose

    I still keep coming back to this one, Annie – I just love it! X

  • Bretagne

    Within the last 15 to 20 years yes because of the development of American fast food chains becoming more accessible and the culture life style in the major city’s replication a more fast past on the go life style , my family are fairly healthy ( the ones who still live in Northern Italy) compared to us that live in the states .

  • Carole K.

    Thank you so much for this article. I really enjoyed the photos of food and your candid take on the comparison. I also recall when I lived abroad a similar attitude toward food, eating in season, reasonable portions, everything truly natural. I actually ate more (and without guilt) and lost 30 pounds in one year without trying. OF course, I was walking everywhere so I am sure that had a major effect. Thank you, I am going back to the Old Country ways and see if it still will work for me.

  • Moni

    Loved this post! Literally googled ‘why do Italians eat so much pasts yet they’re thin and beautiful’ and this article was the first that came up. Love the support of olive oil and other healthy natural fats. Good stuff! Looking forward to more blog posts

  • Sean

    The reason because of this is because the younger generation has mostly strayed away from the Mediterranean-ish diet for one main reason: Greece and Italy went through really bad economic times a few years ago and fresh fruits, vegetables, seafood, and olive oil were much typically much more expensive than a fast-food or American-style meal and with a recession, people’s eating habits change to quantity over quality. Think about it, a struggling Italian with 5 euros can either buy a 1/2 pound of fresh salmon or 2 burgers with fries. If you wanted a budget meal, you would choose the burgers and fries.

    Life expectancy in Italy is among the top in the world, along Switzerland and Japan. But this is changing because the American diet of salt-sugar-carb overloaded meals and fast food is growing in first-world countries.

    Your claim of Italian/Greek CHILDHOOD obesity is 100% correct but pretty much proves the fact of what happens when a demographic adopts American eating habits.

  • tnt

    ROFL, I live in Italy and your statements are absolutely false. Probably such percentages are based on italian standards,I mean…in Italy what in in the USA is considered a slightly overweight person would be defined seriously obese.

  • Miss K

    Love this article! So informative and perfect. Great to know different cuisines especially for GF abroad! Very helpful thanks!

    Blog: theenergizerbunnyonsugar.blogspot.com

  • M T

    Thanks for sharing your experience. I am gluten and lactose intolerance. Glad to find out Italy has foods i can eat on my trip.

  • Lee

    So very true. I did an experiment where I shopped only at Whole Foods and other healthy grocers and didn’t shop at the normal grocery stores. People always say eating healthy costs more money and boy were they right, but at the end of the month I actually spent equal to or less at Whole Foods than I did at say, Kroger’s because my meals were more satisfying and I actually ate a lot less. I see the same thing with going to a fast food or “Olive Garden” for example, or going to an actual restaurant that is more “local” that uses local farms to create their menu and noticed that the actual bill is only slightly more and I come out feeling great and satisfied.

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