1. Walkable Cities
European cities are often more pedestrian-friendly, meaning tourists walk much more than they would in the United States. A study from “The Nutrition Insider” showed that Americans take about 4,774 steps daily, while Europeans, like Italians and Spaniards, average around 5,296 and nearly 6,000 steps, respectively.
This increased physical activity helps burn more calories. Some of the most walked cities in Europe are the following:
*(based on the distance between the main attractions)
Paris, France
- Average Steps Walked: 15,000-20,000 steps/day
- Average calories burned: 600-800 calories/day
Amsterdam, Netherlands
- Average Steps Walked: 12,000-18,000 steps/day
- Average Calories Burned: 500-700 calories/day
Venice, Italy
- Average Steps Walked: 15,000-25,000 steps/day
- Average Calories Burned: 600-1,000 calories/day
Copenhagen, Denmark
- Average Steps Walked: 12,000-18,000 steps/day
- Average Calories Burned: 500-700 calories/day
Florence, Italy
- Average Steps Walked: 10,000-16,000
- Average Calories Burned: 400-600 calories/day
Barcelona, Spain
- Average Steps Walked: 12,000-20,000 steps/day
- Average Calories Burned: 500-800 calories/day
Lisbon, Portugal
- Average Steps Walked: 10,000-15,000 steps/day
- Average Calories Burned: 400-600 calories/day
2. Less Processed Food
European diets generally feature fewer ultra-processed foods. In the United States, 57% of daily calorie intake comes from processed food, compared to just 12% in Europe. The stricter regulations on additives and the focus on fresher, less processed ingredients help people consume fewer empty calories, which may lead to weight loss.
Here are some of the most popular European dishes and the nutritional comparison to a similar American meal:
1. Italian Pizza (Margherita) vs. American Pepperoni Pizza
- Italian Margherita Pizza: Made with a simple dough, fresh mozzarella, tomato sauce, and basil.
- Calories: ~300-400 calories per 10-inch pizza slice
- Nutritional Highlights: Lower in sodium and saturated fat, often made with fresh ingredients and less processed meats.
- American Pepperoni Pizza: Typically made with processed dough, cheese, and pepperoni.
- Calories: ~500-600 calories per 10-inch pizza slice
- Nutritional Highlights: Higher in sodium and saturated fat due to processed meats like pepperoni, and more heavily processed dough.
2. French Croissant vs. American Donut
- French Croissant: A buttery, flaky pastry.
- Calories: ~230-250 calories per croissant
- Nutritional Highlights: Made with real butter, lower in sugar but higher in fats, especially saturated fats.
- American Donut: Typically deep-fried and coated with sugar or icing.
- Calories: ~300-400 calories per donut
- Nutritional Highlights: Higher in sugar and often made with vegetable oils, making it more calorie-dense and high in trans fats.
3. Greek Salad vs. American Caesar Salad
- Greek Salad: Made with cucumbers, tomatoes, olives, feta, and olive oil dressing.
- Calories: ~200-250 calories per serving
- Nutritional Highlights: Rich in healthy fats (from olive oil), moderate in calories, and high in vitamins (A, and C) and fiber from fresh vegetables.
- American Caesar Salad: Usually contains romaine lettuce, croutons, parmesan, and creamy Caesar dressing.
- Calories: ~400-500 calories per serving (with dressing and croutons)
- Nutritional Highlights: Higher in calories and fat due to the creamy dressing, which often contains mayonnaise or heavy cream.
4. German Bratwurst with Sauerkraut vs. American Hot Dog
- German Bratwurst: A traditional sausage, often served with sauerkraut and mustard.
- Calories: ~250-300 calories per bratwurst (with sauerkraut)
- Nutritional Highlights: Higher in protein and fat, but sauerkraut adds probiotics and vitamins (C, K).
- American Hot Dog: Made with processed meat, usually served with ketchup, mustard, and sometimes a sugary bun.
- Calories: ~300-400 calories per hot dog
- Nutritional Highlights: Higher in sodium and preservatives, with added sugars from ketchup and processed meat
3. Smaller Portions and Mindful Eating
Portion sizes in Europe tend to be smaller, and meals are often eaten more slowly, with an emphasis on enjoyment and conversation. This contrasts with the United States, where larger portion sizes and faster eating habits may contribute to overeating. Europeans tend to stick to a 2 meal day eating schedule as well, in contrast to the American’s 3 meals with additional snacking involved as well. Here are some of the main proportional differences in popular dishes in both Europe and the United States:
1. Pizza (Italy vs. USA)
- Italian Pizza: Traditional Italian pizzas, like Margherita or Marinara, are typically served as a personal 10-12 inch pizza, thin crust, with minimal toppings. It’s considered one portion per person but is light enough to be part of a balanced meal.
- American Pizza: In the U.S., pizza portions are often larger, with thicker crusts, heavier toppings like pepperoni and extra cheese, and sizes reaching up to 18 inches or more. A “personal pizza” is rare, and even a single slice of American pizza can have more calories than an entire Italian pizza.
2. Pasta (Italy vs. USA)
- Italian Pasta: In Italy, pasta is typically served as a smaller portion, often as a first course (primo). The portion size is around 100-150 grams (3.5-5 oz), focused more on quality than quantity.
- American Pasta: In the U.S., pasta dishes are often served as a main course with larger portions (200-300 grams or more). It’s common to see large amounts of sauce, cheese, and protein added, which significantly increases the overall portion size and calories.
3. Salad (Greece vs. USA)
- Greek Salad: A typical Greek salad portion is modest, about 150-200 grams (5-7 oz). It includes vegetables, olives, and feta cheese, dressed lightly with olive oil.
- American Salad: American salads, like Caesar salads, are often much larger, sometimes exceeding 400-500 grams (14-17 oz), and are laden with heavy dressings, croutons, and added proteins like chicken or bacon, making them much more calorie-dense.
4. Coffee (France/Italy vs. USA)
- Espresso (Europe): In countries like France and Italy, a coffee portion is typically a single shot of espresso (about 30 ml or 1 oz).
- American Coffee: In the U.S., coffee sizes range from 12 to 24 oz or more. Even small coffees (like a “tall” at Starbucks) are significantly larger than their European counterparts, especially when added sugar and cream.
5. Bread (France vs. USA)
- French Bread (Baguette): In France, a typical serving of bread might be a small piece of a baguette, around 50 grams (1.75 oz), often served with a meal but not as a focal point.
- American Bread: In the U.S., bread servings, especially in restaurants, are often much larger. For instance, a sandwich can easily contain 150-200 grams (5-7 oz) of bread, often in thicker slices, and is frequently the main part of the meal.
7. Desserts (France vs. USA)
- French Desserts: Desserts in France, like a crème brûlée or tart, are typically served in smaller portions, around 100-150 grams (3.5-5 oz), focusing on flavor and quality.
- American Desserts: In the U.S., dessert portions are often much larger. A slice of cake or pie can weigh 200-300 grams (7-10 oz), with added toppings like ice cream, significantly increasing the portion size and caloric content.