Mackie's Health Tips

Eating a healthy salad before dinner may limit how much you eat later

Mackie Shilstone

People who start their dinners with a low-calorie green salad generally eat less during their meals. Eating a small green salad can help suppress your appetite before you eat a big meal. The fiber in salad helps you feel full. Plus chewing leafy greens and crunchy vegetables will cause you to eat more slowly. This gives your body time to feel full before you eat too much.

Keep the salad to about 100 calories by using small amounts of dressing. Skip high-fat cheeses and croutons. Avoid adding high-calorie dressings that are also high in fat. This will contribute to increased caloric intake. Dressings made with olive or vegetable oil are the healthiest choices.

If that doesn’t help you eat less at mealtime, try using smaller plates. Eat slowly to avoid overeating. Drink a glass of water before your meal, or eat a piece of high-fiber fruit such as an apple or pear.