A few years ago, I spent 15 months living in Rome.

I’d fallen in love with Italy when I studied abroad as an undergrad and I needed a change from the city. So I applied for a graduate degree in Food Studies. I was already a dietitian and I was eager to expand my knowledge of food and nutrition on a global scale. I also knew I’d be granted a student visa, allowing me to stay for an extended period, which really didn’t hurt. I’d always felt a pull to Italy and knew I needed to explore life there.

You see, I’d lived the ‘American Dream’ for a decade. I’d built a life in San Francisco where I attended school and held great jobs in my respected field. But a few years in I found myself struggling, completely consumed by the 9 to 5 way of living. My relationship was falling apart, my self-care was terrible, and I was exhausted, overworked, and underwhelmed. It was time for a change.

So I spent the next 15 months in Rome.

In those months, I took the time to experience food cultures around the world. I traveled for food — all over Italy, throughout Morocco, and in London, Paris, Prague, Amsterdam, Lucerne, and Copenhagen.

Everywhere I went, my belief was reinforced — Italians do it right. In Italy, food is love. It’s a way to nourish and build community. It’s a way to communicate and preserve tradition.

Here are a collection of notes from a dietitian in Rome.

1. Slow down

   As a dietitian, I’m inclined to focus on your speed of food consumption here. And don’t get me wrong, it’s absolutely a good idea to slow down with your meals. But this goes well beyond the rate at which you eat. This is about everything in life. Italians really do know la dolce far niente or the art of doing nothing. They walk like the pope. They dine well. They shut down for hours in the afternoon. They enjoy the moments. They enjoy the days. They enjoy life. And they have a sense of entitlement around it because they have an innate understanding of what really matters. This is something you can cultivate too — at any time, at any place.

   Slow down with your meal. Slow down with your friends. Slow down with your partner. Slow down with your kids. Slow down with yourself. This may look like stretching in the morning or sitting in the park and doing nothing or cooking a nice meal. All you have to do is pause and take a breath. Start with one thing and let it transfer to other areas of life.

2. Simplicity is key

   There’s a beautiful simplicity to Italian cuisine. A simplicity that’s so pure you can taste the sun and soil in your food. There, food is respected and treated with care. Dishes are simple and recipes follow tradition. Ingredients are of the highest quality, allowing you to create the most beautiful meals with little to nothing. If you’ve ever had an Italian tomato you know exactly what I’m talking about. My time in Italy taught me that you don’t need an extensive recipe or challenging cooking technique or 15 ingredients to make an amazing meal. You can make an amazing meal with five or fewer high-quality ingredients, olive oil, and salt. Keep it simple. Keep it sustainable.

3. Know your food

   Elenora, my Italian roommate, received monthly food shipments from her family in Calabria. We moved in together in September, and the first shipment came in October. I was so curious. The newspaper-wrapped cardboard box was so heavy that Marcello, the baker downstairs, had to help us carry it up. I sat in awe, watching and inquiring, as she unwrapped each item. Some things were commercial and could be found at the supermarket across the street. But a vast majority of the items were from her family, from their land. Potatoes and citrus from her grandfather’s garden, walnuts from their family tree, marmalade her grandmother made with her grandfather’s fruit, olive oil pressed by the neighbor, fresh bread made by a family friend. Even the canned tuna was caught and packaged by someone she knew! It was absolutely beautiful. Though I know this is not possible for most, what we can take away from this is a connection to food — a link to the source. Know where your food comes from when you can.

4. Eat in season

   Carciofo … puntarelle … polenta con ragu. All dishes you won’t find year-round in Rome. Carciofo (artichokes) are available at the beginning of the year. Puntarelle (a lovely, bitter green served with an anchovy sauce) can be ordered throughout the winter. And heavy downpours call for polenta con ragu, a hearty and warm dish that fills your stomach and heart. PSA: not a seasonal note, but an important one nonetheless, Thursday night is gnocchi night at most restaurants in Rome — don’t miss it.

5. Eat with others

   Food is meant to be shared. Share your lunch with co-workers, have dinner with friends, enjoy weekend meals with loved ones and watch your relationship with food and mealtime shift.

6. Plate with intent

   Every meal doesn’t need to look like it was plated by a michelin star chef, but you can plate for yourself and others with intent and care. This extra step will help you slow down and connect with yourself and your food. It’ll also help you be more mindful of your portion size, increase your awareness of your meal, and help you cultivate a positive relationship with food.

7. Take a step back

   Oftentimes, we fixate on micronutrients, numbers, and health benefits so much so that we lose sight of the bigger picture. It’s not only about what you eat, it’s also about how you eat. Your ability to digest and metabolize food goes beyond the nutritional breakdown of the food itself. Factors in your control, like the rhythm and frequency at which you eat throughout the day, your relaxation level, the quality of your food, and the pleasure you find in meals, all play a significant role when it comes to your health. Yes, you can win the battle with folate or fiber, but you may simultaneously lose the pleasure food provides. Take a step back and allow yourself to listen to your body and needs. You can simultaneously be healthy and enjoy food.

8. Enjoy your meals

   Maybe that means taking a 2-hour lunch. Maybe it’s a 20-minute meal between meetings. Regardless, be present and allow yourself the time and space to connect with yourself and your meal. Even if it’s as quick and straightforward as taking a deep breath before you begin. Your headspace when consuming food plays a significant role in your digestion and assimilation of nutrients. Give yourself a moment to enjoy it.

So there you have it — 8 practical tips to eat and live like an Italian. Implement them and your la dolce far niente is sure to improve. Buon appetito.

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This post was written by Kelly Powers, MA, RDN. Kelly is a Registered Dietitian and Culinary Nutritionist who takes a holistic approach to nutrition and health. She is a recipe developer with a food blog highlighting whole foods, simple recipes, and her life in San Francisco. Kelly is the creator of Weeknight Dinners, a weekly meal plan program that helps users get back in the kitchen and feed themselves well. Kelly specializes in meal planning, the Mediterranean diet, and sustainable behavior change, helping her clients reach their health goals while improving their relationship with food.