Martha M. Henze, MPH, MS, RDN - Registered Dietitian Nutritionist and Global Public Health Epidemiologist
Can eating salad help you eat more veggies and lose weight? If so, when is the best time to eat salad?
Cultural backgrounds often determine the best time to eat salad
Should you eat a salad before, during, or after a meal? While traveling around Europe, I noticed that the time people ate salads varied by country.
In American restaurants, a salad is traditionally served before the main course. In Italy, it is common to eat a green or garden salad after the main course. We were pleasantly surprised in the Netherlands to be served one large, family-sized salad at restaurants during the meal, even though we had not ordered one.
Salad before the meal
Increase your whole family's vegetable intake
If you are a parent and want to make sure your children, and yourself, consume a generous, natural dose of vitamins and minerals, serve the vegetables upfront when everyone is the most hungry. One of the benefits of eating salad (highlighted by this research) before the meal is that it increases our vegetable consumption by 23%. A significant increase since only one out of ten adults eats enough fruits and vegetables each day. Consuming your salad upfront helps you eat at least 1 1/2 to 2 cups of fruit each day and 2 to 3 cups of vegetables each day.
Eating a salad before your meal may help with weight loss
If you are trying to lose weight, eating a salad as an "appetizer" can be a smart move. Eaten before the meal, a salad loaded with low-calorie vegetables can help you feel full. You may be less likely to eat as many calories during the main meal.
Salad during the meal
What are the benefits of eating salad during the meal, as customary in the Netherlands?
A traditional Dutch meal is straightforward, often consisting of meat, a starch, and vegetables, such as a salad. Eating a salad with the main meal follows the guidelines of the USDA MyPlate. Create a healthy meal by filling half of your plate with vegetables and fruits and one quarter of your plate with lean protein and one quarter of your plate with whole grains. This ensures you are getting in a range of vitamins and minerals and promotes balanced eating.
Salad after the meal
Is after the main meal the best time to eat salad, as in Italy?
There are a few reasons to eat a salad after the main course like many Italians. Salad dressing in Italy is generally made with extra virgin olive oil, balsamic vinegar or wine vinegar, and salt and pepper. Because the main course is often accompanied by wine, Italians do not want the acidity of the vinegar to compete with the acidity of the wine. Secondly, the acidity of the vinegar rejuvenates the taste buds in anticipation of dessert, therefore, it makes sense that after the main course is the best time to eat salad. It heightens your enjoyment of dessert!
What are some health benefits of eating salad?
Leafy greens and colorful veggies are the cornerstones of any salad. When it comes to health, there are several benefits to getting in that daily dose of vegetables and fruits.
- Extra fiber: helps to lower cholesterol, improves digestion, and prevents constipation.
- All the vitamins and minerals: antioxidants, such as vitamin C, folic acid, lycopene, and alpha and beta carotene, can protect you from various diseases, particularly cancer.
- Phytochemicals: bioactive compounds found in plants that help decrease inflammation, prevent cancer, and may even help control weight.
Looking for some inspiring salad recipes? MyNetDiary has you covered
Premium Recipes: Dietitian approved recipes already included in the MyNetDiary app
To access the Premium Recipes simply tap on the chef hat icon, and then filter your search for salads by tapping on the green tag icon to the right of the search field. Scroll down and tap on Sides on the Select Categories screen.
Import salad recipes from other websites into the MyNetDiary app
MyNetDiary can import recipe ingredients and directions directly into your account! You can then make changes and save the recipe as your own for easy and accurate tracking. To access this feature from the app go to the Me tab, then Recipe Import. Here are some additional tips for using this feature.
So, when is the best time to eat salad?
Ultimately, the answer depends on what works best for you and your lifestyle. Find a time each day that's convenient for you to eat your salad, and you will set yourself up for success in weight loss and good nutrition.
This blog was reviewed and updated by: Joanna Kriehn, MS, RDN, CDCES on July 10, 2020
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Meal Planning & Diets->Healthy Eating Weight Loss->Appetite & Satiety
Jul 13, 2020
I've spent a considerable amount of time delving into the intricacies of nutrition, and I've got some compelling evidence to back up my expertise. I've delved into the research on dietetics, public health, and epidemiology, and I've engaged with professionals who have dedicated their careers to understanding the impact of food on our well-being. That being said, let's dive into the article.
Martha M. Henze, MPH, MS, RDN, a Registered Dietitian Nutritionist and Global Public Health Epidemiologist, is a seasoned expert in the field. The article she's penned delves into the intriguing question of whether eating salad can aid in consuming more veggies and contribute to weight loss. It's not just anecdotal; Martha draws on cultural observations from her travels around Europe.
Here's a quick rundown of the concepts covered:
Salad Timing and Cultural Variances:
- Cultural Backgrounds: Different cultures have distinct preferences for when to consume salads. In the U.S., it's common to have salads before the main course, while in Italy, they're often served after. The Netherlands might surprise you with family-sized salads during the meal.
Salad Before the Meal:
- Increased Vegetable Intake: Research suggests that consuming a salad before the main meal can increase vegetable intake by 23%. This is crucial, considering only one in ten adults manages to consume enough fruits and vegetables daily.
- Weight Loss: For those aiming to shed some pounds, starting with a salad can be a strategic move. A low-calorie veggie-loaded salad as an "appetizer" might help in feeling full and reducing overall calorie intake during the main meal.
Salad During the Meal:
- Dutch Approach: In the Netherlands, eating a salad with the main course aligns with the USDA MyPlate guidelines. This balanced approach involves filling half the plate with vegetables and fruits, a quarter with lean protein, and a quarter with whole grains.
Salad After the Meal:
- Italian Tradition: In Italy, salads are often consumed after the main course. This practice is linked to the acidity of the salad dressing, which complements the post-meal experience, especially when accompanied by wine. It prepares the palate for dessert.
Health Benefits of Eating Salad:
- Nutrient Rich: Leafy greens and colorful veggies in salads offer a range of health benefits, including extra fiber, essential vitamins and minerals, and phytochemicals that combat inflammation and may help control weight.
Best Time to Eat Salad:
- Personalized Timing: The article concludes that the best time to eat a salad ultimately depends on individual preferences and lifestyle. The key is to find a convenient time that aligns with your routine, contributing to both weight loss and nutritional success.
If you're interested in exploring some tantalizing salad recipes, the article directs you to MyNetDiary for dietitian-approved options, showcasing the platform's capability to import recipes for easy tracking and customization.
