Then there's the Mediterranean-style diet, with plenty of fruits and vegetables, fish a few times a week, lean meats or chicken, whole grains, olive oil, and red wine. All of this helps Italians enjoy long lives, he says.

The Italian approach to healthy eating is rooted in the Mediterranean Diet, which emphasizes fresh, seasonal, and minimally processed ingredients rather than restrictive calorie counting. A typical healthy Italian day starts with a light breakfast and a "second breakfast" of fruit. For lunch and dinner, the focus is on legumes (chickpeas, lentils, beans), whole grains like farro or barley, and a massive variety of leafy greens and cruciferous vegetables sautéed in extra virgin olive oil. While pasta and risotto are staples, Italians often eat them in smaller portions as a primo (first course), followed by a lean protein like grilled fish or white meat. In 2026, there is a strong "Grandmacore" trend in Italy focusing on ancient grains and fermented vegetables that support gut health. Healthy Italians also rely on "microseasoning"—using fresh herbs like basil, rosemary, and oregano along with garlic and lemon—to provide flavor without excessive salt. Perhaps most importantly, the "healthy" part of the Italian diet is the cultural habit of mindful eating and sharing long, communal meals, which reduces stress and prevents overeating.