Eat a large salad at least once day and before a main meal
Eat your greens before your beans
Why eat a large salad at least once a day, and before you have dinner? Because leafy greens are the foods with the highest nutrient to calorie ratio. That means if you eat a salad first, you are less likely to eat more. Instead, you eat less of the main meal.
Growing up, my family ate the salad last. Although this sounded like a great idea at the time, as I look back, I realize I hardly ever ate my salad.
In fact, one advantage to eating salad before the meal is that the high water and fiber content of the vegetables takes up space in the stomach. Eating salad before a meal usually reduces the total caloric intake for the meal. According to Michelle Cardel, PhD, RDA, in a 2013 issue of “Academy Today,” eating a salad before a meal can reduce your caloric intake during the meal and over the course of the entire day.