Healthy food and habits

Cibo sano e abitudini

Talk about your diet and (un)healthy habits.
Plan your weekly menu.

Explore practical Italian vocabulary and expressions about healthy eating and habits, including words like "verdura" (vegetables), "proteine magre" (lean proteins), and verbs such as "preparare" (to prepare) and "bere" (to drink). Learn to discuss balanced meals, weekly menus, and improving dietary choices.

Vocabulary (16)

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La dieta

The diet Show

Bilanciato

Balanced Show

Salutare

Healthy Show

L'abitudine

The habit Show

Vegetariano

Vegetarian Show

La carne di pollo

Chicken meat Show

Il riso

The rice Show

La zucchina

The courgette Show

La fragola

The strawberry Show

La mela

The apple Show

Gli spinaci

The spinach Show

Il tonno

The tuna Show

Perdere peso

To lose weight Show

Fare sport

To do sport Show

Dovere

To have to Show

Idratarsi

To hydrate Show

Exercises

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These exercises can be done together during conversation lessons or as homework.

Esercizio 1: Conversation exercise

Istruzione:

Have you ever been on a diet or are you right now? (Have you ever been on a diet or are you right now? )
Do you usually look at the ingredient list when buying food in the supermarket? (Do you usually look at the ingredient list when buying food in the supermarket?)
Would you describe your food habits as healthy or rather unhealthy? (Would you describe your food habits as healthy or rather unhealthy?)

Teaching guidelines +/- 10 minutes

Example phrases:

Non ho mai fatto una dieta prima. Tuttavia sono vegetariano quindi non mangio carne.

I have never been on a diet before. Though I am a vegeterian so I don't eat meat.

Ho provato alcune diete in passato ma non mi sono piaciute. Sto cercando di essere più attivo ora.

I have tried some diets in the past but I didn't like it. I am trying to be more active now.

Guardo sempre gli ingredienti. Controllo lo zucchero e il sale nel cibo.

I always look at the ingredients. II check the sugar and the salt in the food.

Mangio principalmente in modo sano, ma a volte mangio un po' di cioccolato.

I mostly eat very healthy but sometimes I have some chocolate.

Ho un buon equilibrio tra il mangiare cibi non salutari e cibi salutari.

I have a good balance of eating unhealthy and healthy food.

Sto mangiando piuttosto male. Presto seguirò una dieta.

I am eating quite unhealthy. I will go on a diet soon.

...

Exercise 2: Dialogue Cards

Instruction: Select a situation and practice the conversation with your teacher or fellow students.

Fare la spesa al mercato

Example 1

Buongiorno! Cerco verdure fresche per seguire una dieta sana.

Good morning! I'm looking for fresh vegetables to follow a healthy diet.

Buongiorno! Abbiamo pomodori, zucchine e carote fresche di oggi.

Good morning! We have tomatoes, zucchinis, and carrots fresh from today.

Preferisco comprare carote, spesso le mangio come spuntino.

I prefer to buy carrots, I often eat them as a snack.

Ottima scelta, sono ricche di vitamine e fanno molto bene alla salute.

Excellent choice, they are rich in vitamins and very good for your health.

Quante ne prende?

How many would you like?

Prenda mezzo chilo, è una buona quantità per la settimana.

Take half a kilo, it's a good amount for the week.

Example 2

Ciao, cosa mangi di solito a colazione?

Hi, what do you usually eat for breakfast?

Di solito yogurt con frutta, cerco di mangiare leggero.

Usually yogurt with fruit, I try to eat light.

Anch’io! Inoltre bevo sempre tè senza zucchero.

Me too! Also, I always drink tea without sugar.

Perfetto, è meglio evitare troppi zuccheri al mattino.

Perfect, it's better to avoid too much sugar in the morning.

Domani preparo una lista per la spesa, vuoi aiutarmi?

Tomorrow I'll prepare a shopping list, do you want to help me?

Sì, così mangeremo più sano durante la settimana.

Yes, that way we'll eat healthier during the week.

Organizzare il menu settimanale

Example 1

Ciao, hai già pensato al menu per questa settimana?

Hi, have you already thought about the menu for this week?

Sì, voglio mangiare più verdure e meno carne rossa.

Yes, I want to eat more vegetables and less red meat.

Buona idea. Posso preparare insalate e piatti con legumi.

Good idea. I can prepare salads and dishes with legumes.

Perfetto, io cucinerò del pesce due volte.

Perfect, I will cook fish twice.

Sì, è importante variare e mantenere un’alimentazione sana.

Yes, it's important to vary and maintain a healthy diet.

Allora iniziamo a scrivere la lista della spesa.

Then let's start writing the shopping list.

Example 2

Questa settimana voglio limitare i dolci, facciamo un piano?

This week I want to limit sweets, shall we make a plan?

D’accordo, mettiamo frutta fresca come dessert.

Alright, let's have fresh fruit as dessert.

Sì, e magari più cereali integrali a pranzo e cena.

Yes, and maybe more whole grains at lunch and dinner.

Io bevo molta acqua durante il giorno, è importante.

I drink a lot of water during the day, it's important.

Anch’io. Mangiare sano è un’abitudine che voglio migliorare.

Me too. Eating healthy is a habit I want to improve.

Allora siamo pronti per seguire questo menu equilibrato.

Then we are ready to follow this balanced menu.

A casa: discutere le abitudini alimentari

Example 1

Cosa mangi di solito a pranzo?

What do you usually eat for lunch?

Spesso un panino o pasta veloce, ma non è sempre sano.

Often a sandwich or quick pasta, but it's not always healthy.

Forse potresti aggiungere più verdure o un’insalata.

Maybe you could add more vegetables or a salad.

Hai ragione, devo pianificare meglio i pasti.

You're right, I need to plan meals better.

Anche io sto cercando di bere meno caffè e più acqua.

I'm also trying to drink less coffee and more water.

Piccoli cambiamenti aiutano a vivere meglio.

Small changes help to live better.

Example 2

Mangiare fuori spesso non è salutare, vero?

Eating out often isn't healthy, right?

Sì, a volte scelgo cibi troppo elaborati o grassi.

Yes, sometimes I choose foods that are too elaborate or fatty.

Magari cucinare a casa sarebbe meglio per la salute.

Maybe cooking at home would be better for health.

Sono d’accordo, così posso controllare gli ingredienti.

I agree, that way I can control the ingredients.

Proviamo a cucinare insieme qualche piatto sano questa settimana.

Let's try cooking some healthy dishes together this week.

Ottima idea per migliorare le nostre abitudini alimentari.

Great idea to improve our eating habits.

Exercise 3: Multiple Choice

Instruction: Choose the correct solution

1. Io ____ mangiare cibo bilanciato ogni giorno per mantenere la salute.

2. Tu ____ sport almeno tre volte alla settimana, vero?

3. Lui ____ molta acqua per idratarsi durante la giornata.

4. Noi ____ spesso riso e pollo perché sono salutari.

Exercise 4: A healthy menu for the week

Instruction:

Mario e Lucia (Preparare - Presente) ogni domenica il menù per la settimana successiva. Io (Volere - Presente) mangiare in modo più sano, quindi (Dovere - Presente) includere molti spinaci, riso e frutta come mele e fragole. Lucia (Consigliare - Presente) di bere molta acqua per idratarsi bene, soprattutto quando (Fare - Presente) sport. Questo è importante per mantenere un equilibrio nella dieta e per perdere peso in modo sano.

Mario and Lucia prepare every Sunday the menu for the following week. I want to eat healthier, so we have to include lots of spinach, rice, and fruit like apples and strawberries. Lucia recommends drinking plenty of water to stay well hydrated, especially when we do sports. This is important to maintain balance in the diet and to lose weight in a healthy way.

Verb Tables

Preparare - Prepare

Presente

io preparo
tu prepari
lui/lei prepara
noi prepariamo
voi preparate
loro preparano

Volere - Want

Presente

io voglio
tu vuoi
lui/lei vuole
noi vogliamo
voi volete
loro vogliono

Dovere - Have to

Presente

io devo
tu devi
lui/lei deve
noi dobbiamo
voi dovete
loro devono

Consigliare - Recommend

Presente

io consiglio
tu consigli
lui/lei consiglia
noi consigliamo
voi consigliate
loro consigliano

Fare - Do

Presente

io faccio
tu fai
lui/lei fa
noi facciamo
voi fate
loro fanno

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Lesson Overview: Healthy Food and Habits

This A2-level lesson focuses on everyday conversations and practical vocabulary related to healthy eating and lifestyle habits in Italian. Through dialogues set in common situations like grocery shopping, dining out, and meal planning, you will learn how to discuss food choices, suggest healthier alternatives, and organize balanced menus.

Core Topics Covered

Healthy grocery shopping: phrases to express intentions to buy fresh vegetables, fruits, whole grains, and lean proteins.
Discussing habits: sharing dietary routines and making suggestions for healthier eating.
Planning balanced meals: describing menus for the week including breakfast, lunch, and dinner options.

Useful Vocabulary and Expressions

verdura (vegetables), frutta fresca (fresh fruit), cereali integrali (whole grains), proteine magre (lean proteins)
evitare cibi troppo grassi o troppo zuccherati (avoid foods that are too fatty or sugary)
bere molta acqua (drink plenty of water), limitare i dolci (limit sweets)
prendere una mela (have an apple), fare più esercizio fisico (do more physical exercise)

Grammar Focus: Verb Conjugations and Tenses

You will practice common verbs related to eating and daily activities, such as bere (to drink), preparare (to prepare), mangiare (to eat), and decidere (to decide), using various tenses:

Present tense for regular habits: io bevo, lui prepara
Past tense (Passato prossimo) for completed actions: noi siamo andati
Future tense for intentions: loro beranno

Example Phrases from the Lesson

Dialogue about shopping: "Penso di prendere molta verdura e frutta fresca." (I plan to buy lots of vegetables and fresh fruit.)
Talking about habits: "Cerco di mangiare cereali integrali e proteine magre." (I try to eat whole grains and lean proteins.)
Suggesting changes: "Potresti provare a mangiare frutta invece dei dolci." (You could try eating fruit instead of sweets.)

Instruction Language and Italian Differences

In this lesson, all instructions are in English, but the target language is Italian, so translations are avoided in the examples to strengthen immersion and contextual understanding. Italian vocabulary often features gendered nouns and adjective agreements, which are essential for accurate communication but are practiced implicitly through dialogues. For example, "frutta fresca" shows adjective agreement in gender and number.

Some useful Italian phrases and their English equivalents:

Al supermercato per una spesa sana – At the supermarket for healthy shopping
Abitudini alimentari – Eating habits
Menù settimanale equilibrato – Balanced weekly menu
Evitiamo i dolci – Let's avoid sweets

Mastering these common expressions alongside verb conjugations will enable you to discuss food and health topics naturally in everyday conversations.

Vocabulary (16)

Student worksheet

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