By admin 
The Mediterranean diet is considered one of the most healthy in the world. There’s no reason why you can’t enjoy delicious Italian food like pasta, pizza, and other Italian dishes. Italian cuisine is packed with nourishing ingredients that are good for your health.
1. Keep it Seasonal
Italians are known for their love of fresh food, so whenever possible, purchase ingredients in season. Seasonal produce gives dishes a fantastic flavour and you don’t need to add a lot of salt, sugar or fat to enhance the taste. Fresh seasonal produce is also more nutritious and better for you. Italians enjoy browsing local markets for their ingredients. It’s part of the ritual and experience of cooking and preparing food.
2. Overdoing the pasta is not recommended
Many people make the mistake to throw a whole bag in the pot, and end up cooking or eating too much. A good rule is to use 120g or less of dried pasta for each person. Be careful to not overcook pasta. Al dente pasta (firm to bite) has a higher glycemic indice that soft, overcooked spaghetti, so will keep you fuller and satisfied for longer.
3. Oil Change
Replace your cooking oil with a high-quality olive oil. Olive oil is healthier than most cooking oils, and it’s definitely better than butter or margarine when you want to be healthy. Virgin olive oil contains antioxidants and a high amount of ‘good fats’ like omega-3, monounsaturated.
4. Fish
Eat at least 2 portions of oily salmon per week. The Italian diet is rich in fish and shellfish. Start with spaghetti in a smoky seafood sauce, or whole-stuffed roast fish with Fennel.
5. Make meals a special occasion
In Italy, families gather around the table for meals to share and enjoy their food. Avoid TV dinners, and any other distractions to focus on your meal and portion size.
6. Cooking from scratch
You’ll be more satisfied with your meals if you can cook from scratch a few dishes each week. It’s also a great way to know what goes into your pot, and on your plate. Make passata, meatballs, and spaghetti yourself.
7. Watch your sauces
Italians prefer to lightly coat pasta rather than drown it in sauce. Over-smothering pasta adds calories and fat without adding flavour. If you are watching your weight, select your pasta shape carefully. Avoid tube-shaped pastas like rigatoni or penne because they absorb a lot of sauce.
8. Dessert
Replace calorific desserts with a healthy summer fruit salad, or winter fruits salad. Fruit in season will satisfy your sugar cravings.
9. Salad dressing
When dressing salads, choose a balsamic vinager that is flavourful and of high quality. This will allow you to reduce the amount oil you use. To make a healthier dressing, mix balsamic vinegar with virgin olive oil instead of mayonnaise or creamy salad dressings.
10. Gremolata
Instead of using a cream or oily sauce, use a Gremolata to enhance the flavour of your grilled fish or steak. The Italian garnish gremolata, made of finely chopped raw garlic, fresh parsley, and lemon zest, adds a lot of flavor to meat or fish when sprinkled over the top at the end. Try our caramelised onion & anchovy spaghetti with gremolata.