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Italian Diet Secret No. 1: Dine Leisurely continued...

When kids want a midday snack, they usually have yogurt or fruit, not cake, cookies, or candy. Adults often opt for coffee or cappuccino made with milk (not specialty coffees topped with whipped cream).

Dinner is a larger meal, but is not served too late (to allow time for proper digestion). It's usually pasta with a tomato or vegetable sauce; a small portion of fish or meat; vegetables; and fruit for dessert. Mineral water is the preferred beverage, along with a glass of red wine. All portions tend to be small when compared to our own supersized quantities.

Italian Diet Secret No. 2: Stop When You're Full

Italians are not concerned with calories because they stop eating when they are full, says one Rome physician.

"We eat by our stomachs, not by our heads, and since we dine leisurely, we get the signal that we are full and can just enjoy a coffee and the company," says Stephano Gumina, MD, PhD.

Gumina also describes a very active lifestyle, with lots of walking or bike riding, especially in urban areas of the country. 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.

"Where we differ from Americans: We eat small portions, do not eat after dinner, never in front of the television, computer, or while sitting sedentary reading a book, and no junk food," he says.

In addition, Italians usually satisfy a sweet tooth with fruit instead of higher-calorie desserts. A typical dessert could be fighi e albicocce -- figs and apricots picked from the garden trees. In southern parts of Italy, the enormous and delicate lemons are the basis for desserts such as gelato and lemon ice.

Italian Diet Secret No. 3: Balance Quality and Quantity

On the sunny Amalfi coast up in the village of Ravello, the famous "Mamma" Agata runs a fabulous restaurant overlooking the sea, teaches Italian cooking classes, and plans to publish her first cookbook next year.

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