<img src="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Italian-food2440-6d4ad9b.jpg?quality=90&resize=620,413" srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Italian-food2440-6d4ad9b.jpg?quality=90&resize=360,239 360w, https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Italian-food2440-6d4ad9b.jpg?quality=90&resize=180,119 180w, " sizes="(max-width: 620px) 100vw, 620px" width="620" height="413" class="wp-image-890704 alignnone size-landscape_thumbnail" alt="Homemade fettucine pasta" title="Top 10 tips for healthy Italian cooking" /> <p>As the Mediterranean diet is one of the healthiest in the world, there’s no reason you can’t enjoy pasta, pizza and other delicious Italian dishes. From olive oil to tomatoes, Italian cooking is full of nourishing ingredients with plenty of benefits to your health and wellbeing.</p>
<p><strong>Next, find out all you need to know about <a href="/howto/guide/why-are-mediterranean-diets-so-healthy" target="_blank" rel="noopener">the Mediterranean diet</a>, see our <a href="/howto/guide/mediterranean-diet-recipes">healthy Mediterranean recipes</a>, <a href="/recipes/collection/healthy-italian-recipes" target="_blank" rel="noopener">healthy Italian recipes</a> and <a href="/recipes/collection/vegetarian-italian-recipes" target="_blank" rel="noopener">vegetarian Italian recipes</a>. </strong></p>
<h2>1. Keep it seasonal</h2>
<p>The typical Italian diet makes good use of fresh produce, so wherever possible, buy ingredients when they are in season. Using seasonal produce helps to give fantastic flavour to dishes and also means you won’t have to add lots of extra fat, salt or sugar to improve the taste. Fresh, seasonal ingredients are also usually more nutrient-dense and therefore better for you. Italians love to wander around local markets to select their ingredients – picking the produce you’ll soon prepare and cook is all part of enjoying the experience and ritual of making food.</p>
<h2>2. Don’t overdo the pasta</h2>
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<img class="wp-image-433649 align size-full image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/caponata-pasta-c845910.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="Pan of tomato pasta with fresh basil and parmesan shavings" title="caponata-pasta-c845910">
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<p>People often make the mistake of throwing a whole bag of pasta in the pot and end up cooking and eating far too much. Around 120g of dried pasta per person (or less) is a good rule of thumb. Take care <a href="/howto/guide/how-cook-pasta" target="_blank" rel="noopener">not to overcook</a> the pasta – al dente (firm to the bite) pasta has a <a href="/recipes/collection/low-gi-recipes" target="_blank" rel="noopener noreferrer">lower glycemic index</a> than soft, overcooked pasta, so it will fill you up and keep you satisfied for longer.</p>
<p>There’s no end of pasta recipes – try our <a href="/recipes/lighter-spaghetti-meatballs" target="_blank" rel="noopener">lighter spaghetti & meatballs</a>, <a href="/recipes/roasted-squash-shallot-spinach-ricotta-pasta" target="_blank" rel="noopener">roasted squash, shallot, spinach & ricotta pasta</a>, <a href="/recipes/roasted-pepper-linguine-crisp-crumbs" target="_blank" rel="noopener">roasted pepper linguine with crisp crumbs,</a> and see more <a href="/howto/guide/10-easy-healthy-pasta-recipes" target="_blank" rel="noopener">healthy pasta recipes</a>.</p>
<h2>3. Change your oils</h2>
<p>Swap your regular cooking oil for a good quality olive oil. Olive oil is much better for you than many regular cooking oils and definitely better than cooking with butter or margarine if you are trying to be healthy. Virgin olive oil is high in ‘good’ fats like monounsaturated and omega-3 as well as containing antioxidants.</p>
<p>Find out more about the <a href="/howto/guide/health-benefits-olive-oil" target="_blank" rel="noopener">health benefits of olive oil</a>.</p>
<h2>4. Fish</h2>
<p><a href="/recipes/sea-bass-seafood-italian-one-pot"><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
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<p>Try to eat at least two portions of oily fish a week. Fish is an important part of the Italian diet, along with <a href="/recipes/collection/shellfish-recipes" target="_blank" rel="noopener">shellfish</a>, which is high in nutrients. Start with our <a href="/recipes/spaghetti-smoky-tomato-seafood-sauce" target="_blank" rel="noopener">spaghetti with smoky tomato & seafood sauce</a> or <a href="/recipes/whole-stuffed-roast-fish-fennel" target="_blank" rel="noopener">whole stuffed roast fish with fennel</a>.</p>
<h2>5. Make mealtimes an occasion</h2>
<p>Mealtimes are a big occasion in Italy, with families convening around the dinner table to enjoy the experience of sitting and eating together and appreciating the food they consume. Follow suit and avoid TV dinners and other distractions which will enable you to concentrate on what and how much you’re eating to help control portion sizes and really enjoy your food.</p>
<h2>6. Cook from scratch</h2>
<p><a href="/recipes/tomato-passata"><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
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<img class="wp-image-433654 align size-full image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/passata-d108ebb.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="Homemade passata in jars" title="passata-d108ebb">
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The satisfaction you’ll get from mealtimes will be much greater if you manage to cook a couple of dishes from scratch each week. You’ll also know exactly what’s going into your pot and onto your plate. Make your own <a href="/recipes/tomato-passata" target="_blank" rel="noopener noreferrer">passata</a> and <a href="/recipes/pork-fennel-chilli-meatballs" target="_blank" rel="noopener noreferrer">meatballs</a> from scratch, and at the weekend, when you have more time, have a go at making your own <a href="/videos/techniques/how-make-pasta-video" target="_blank" rel="noopener noreferrer">pasta</a>.</p>
<h2>7. Watch your sauces</h2>
<p>Italians lightly coat their pasta instead of drowning it with sauce. Excessive smothering just piles on the calories and fat content without adding any extra flavour. If you’re watching your weight, <a href="/howto/guide/guide-pasta-shapes-italy" target="_blank" rel="noopener">choose your pasta shape wisely</a> and avoid tube-shaped pastas such as rigatoni and penne as they soak up a lot more sauce.</p>
<h2>8. Dessert</h2>
<p><a href="/recipes/grapefruit-orange-apricot-salad"><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
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<img class="wp-image-433657 align size-full image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/grapefruit-salad_0-b7abe30.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="Grapefruit salad" title="grapefruit-salad_0-b7abe30">
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<p>Swap calorific desserts for a healthy summer <a href="/recipes/fruit-salad" target="_blank" rel="noopener">fruit salad</a> or <a href="/recipes/winter-fruit-salad" target="_blank" rel="noopener">winter fruit salad</a>. If you buy fruit when it’s in season you’ll find the sweetness will conquer any sugar cravings.</p>
<h2>9. Salad dressing</h2>
<p>Choose a good quality and flavoursome balsamic vinegar when dressing salads so that you can reduce the amount of oil you mix with it. Balsamic vinegar is low in calories; to make a healthy dressing, simply mix it with a little virgin olive oil as a replacement for creamy salad dressings or mayonnaise.</p>
<h2>10. Gremolata</h2>
<p>Use a <a href="/recipes/gremolata" target="_blank" rel="noopener">gremolata</a> instead of a creamy or oily sauce to add plenty of flavour to grilled steak or fish. Gremolata is an Italian garnish of raw, finely chopped garlic, fresh parsley and lemon zest which adds huge amounts of flavour without the calories or fat when it is sprinkled on top of meat or fish at the end of cooking. Why not try our <a href="/recipes/sardine-tomato-pasta-with-gremolata" target="_blank" rel="noopener">sardine tomato pasta with gremolata</a> or <a href="/recipes/caramelised-red-onion-anchovy-pasta-with-gremolata" target="_blank" rel="noopener">caramelised red onion & anchovy pasta with gremolata</a>.</p>
<h3><b>Enjoyed this? You might like:</b></h3>
<p class="p1"><a href="/howto/guide/top-10-italian-dessert-recipes" target="_blank" rel="noopener">Top 10 Italian desserts</a><br>
<a href="/recipes/collection/italian-cocktail-recipes" target="_blank" rel="noopener">Italian cocktail recipes</a><br>
<a href="/recipes/collection/healthy-italian-recipes" target="_blank" rel="noopener">Healthy Italian recipes</a></p>
<h3>Popular healthy Italian recipes:</h3>
<p class="p1"><a href="/recipes/superhealthy-pizza" target="_blank" rel="noopener">Superhealthy pizza</a><br>
<a href="/recipes/herby-lamb-fillet-caponata" target="_blank" rel="noopener">Herby lamb fillet with caponata</a><br>
<a href="/recipes/acquacotta" target="_blank" rel="noopener">Acquacotta</a><br>
<a href="/recipes/avocado-panzanella" target="_blank" rel="noopener">Avocado panzanella</a><br>
<a href="/recipes/creamy-tomato-risotto" target="_blank" rel="noopener">Creamy tomato risotto</a><br>
<a href="/recipes/venetian-duck-ragu" target="_blank" rel="noopener">Venetian duck ragu</a></p>
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Top 10 tips for healthy Italian cooking
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