When is the Right Time to Eat Salad and What You Don't Know

The right time to eat salad and key information about it.

Have you ever thought about the best time to eat salad? Should you have it before, with, or after your meal? Salads are enjoyed at different times in different countries. For instance, in the United States, it is common to eat salad before the main course.

In Italy, it is eaten after the meal, and interestingly, in the Netherlands, people often enjoy a large plate of salad alongside their main course. Even if they don’t order salad, it’s so common that restaurants will bring it automatically.

Is it better to consume salad before the meal?

Studies from 2012 show that eating salad before a main meal can increase vegetable intake by up to 23%. Especially since out of ten young people, only one consumes enough fruits and vegetables daily. This method can help them consume at least one or two cups of fruit and two to three cups of vegetables daily.

Timing for Salad Consumption

Consuming enough fruits and vegetables has many health benefits:

Fiber:Fiber helpslower cholesteroland aids digestion while preventingconstipationeffectively.

Weight Loss:Fiber-rich foods can keep you feeling full longer and help you eat less overall.

Vitamins and Minerals:Antioxidants like vitamin C, folate, lycopene, and alpha and beta carotenes can protect you from viral diseases, especially cancer.

If you want to lose weight, start your meal with salad (keeping calories to 150 or fewer) to feel full, which will lower your calorie intake in the meal that follows.

If you have children and as parents you want to ensure they receive enough vitamins and minerals naturally, always include salad in their meals, especially when they are really hungry. The salad you offer them should, besides fresh lettuce, also include nutritious ingredients like peas.

Vitamins in Salad

Salad During Meals

Can we follow the Dutch example and eat salad with our meals?

Preparing a plate withhealthy foods, by filling half the plate with fruits and vegetables, helps create balance in your diet. It’s best to do this during an afternoon snack.Salad After Meals

Can salad consumption be saved for after the main meal?

Two reasons explain why Italians eat salad after the main course. Their Italian desserts are made with

olive oilandpepperwhich is why their main meals typically involve vinegar; they want to avoid introducing too much acidity into their body all at once. The second reason is that the acidity ofvinegarin salad can alter the taste in their mouths after a meal, which is why they prefer to have it afterwards.

Salad Before or After Meals

Conclusion

There are many possibilities and reasons for eating salad at different times, but the main point is to eat salad every day at the time that suits you best.

Additional Tips

Three cups ofspinachcontain only 21 calories and less than 1 or 2 grams of fat, while two teaspoons of meat-based sauces have about 110 calories and 11 grams of fat, which usually do not include vegetables and are high in salt and unhealthy fats.
You can wash the lettuce in advance at home and prepare it for salad, ideally using at least three different colors of cabbage andlettuceso you can grab some whenever you want.
You can add fresh herbs and things likebell peppers, parsley,garlicoronionsor you can enhance its taste with a bit of vinegar.
As new seasons arrive, it’s usually good to establish a new routine and, for example, start consuming salad daily in autumn to develop a healthy habit, and when dining out, be sure to order salad as well.
If you’re looking to lose weight, steer clear of salads that are overly filled with dressing.