Tony Soprano may be the hefty poster child for Italian-American food, but he clearly was not eating an authentic Mediterranean diet from Italy, where obesity is the lowest in the world.
The country that has given us the highest fashion, the sleekest cars and the most elegant jewelry also offers the most delicious secret to good health—meals rich in extra-virgin olive oil, fragrant Parmigiano cheese, fresh-from-the-sea Branzino, garden vegetables and fruits and even nutritious whole wheat pizzas and pastas.
When I first set foot in Italy, I was amazed at what I saw—a country of super-fit and amazingly healthy people. Sadly, the chubbiest people I encountered were American tourists huffing and puffing their way through a country where the natives eat modestly.
In Italy, its three squares, healthy snacks and they drink fresh water. No wonder that according to the latest study published by the medical journal, The Lancet, the U.S. had the highest average body mass Index among developed countries. Italy was among the lowest, with virtually no change in their BMI.
Our kids eat high sugar, high salt, high fat, cardboard versions of Italian food and wash it down with calorie-heavy, low-value soda. The question becomes how does one translate a healthy Italian diet that our children will enjoy.
Tiziana Allesandro Mitchell, an architect and mom two young kids, grew up in Italy and now lives in Los Angeles. She brings her roots to the kitchen table.
“My kids love smoothies with fresh fruit, milk or almond milk. We make our own homemade pizza with a variety of veggie, meat or anchovy toppings. Sometimes, if they are really hungry I give them bread and Italian olive oil, fresh cut vegetables and fruit. But definitely no junk,” said Mitchell.
Stefania Picconi, a full-time mom, has incorporated the Mediterranean diet into her family meals.
“A main course- this can be pasta with a different type of sauce each day or a risotto, then a steamed vegetable with olive oil or a piece of meat, chicken or ham. To finish a fruit or a yogurt. Only water to drink. In Italy, kids simply don’t drink sodas or juices as much as they do here so they get used to eating with water so they taste the real flavors of the food,” Picconi shares.
Packing healthy school lunches can be a challenge.
“Everyday I prepare a fresh homemade lunch for both of my kids, which includes one dish made from authentic Italian Semolina pasta, with fresh vegetables and a protein of chicken or fish or beef,” said Mitchell. “Or a whole wheat sandwich with ham and cheese; fresh in season- fruit or vegetables in a little baggie, string cheese or tofu and a vanilla yogurt as treat.”
“Food is a very important part of our daily life – for Italians, it is our passion,” said Mitchell. “We love to cook together as a family and eat together because it is an opportunity to communicate with our children, to discuss values of life that are important to us as individuals, as a family, and as a part of the world we live in now.”
The main belief for Italian families is that even younger kids should eat what the rest of the family eats. Kids don’t need special meals, they actually want to eat what we do. Training the young taste buds on authentic Mediterranean meals high in fresh vegetables and fruits, extra virgin olive oils, lean meats and fish just pulled from the sea seems to be the most important step for kids.
Even pasta and pizza can be healthy with low calorie cheese, whole wheat from Italy with less gluten and nutritious tomato sauce. That sets the bar high. But takes less time than waiting in line at a burger joint or waiting for a cardboard pizza to be delivered.
Italians don’t believe in shoveling junky, sugary, fatty processed foods into their bodies just to eat. Let’s celebrate picky eaters – they will grow strong and healthy and smart.
Tina Fanelli Moraccini is co-founder of Piccolo Chef, L.A.’s leading cooking school for kids, which participated in “Club EATalian” a special 2011 program to combat childhood diabetes and obesity in America sponsored by the Italian government. Visit piccolochef.com