Why The Order In Which You Eat Your Food Is Important
“This is probably one of the best nutrition tips I've ever learned.”
My client was just raving about a tip I'm going to share with YOU today.
Right in time for you to dive into your Thanksgiving meal.
Before we get there, a little backstory.
I don't write meal plans for my clients, and here's why:
Give a man a fish and you feed him for a day. Teach him how to fish and you feed him for a lifetime.
My goal as a nutrition coach is to help my clients:
1) understand nutrition basics so they're informed and knowledgeable about food and
2) learn how to nourish their body's unique needs.
The issue with meal plans is they're rigid.
You don't know why you're eating what you're eating.
You don't know why you're eating when you're eating.
When those foods aren't accessible to you, you're lost.
They don't usually take into account cultural/society differences.
They don't usually take into account taste preferences.
What happens if you travel?
What happens if you want to go out to dinner?
What happens if you ate more or less the day before?
Making healthy, long-lasting changes to your nutrition habits and health comes from understanding not just what, but how to eat.
Rather than getting prescribed exactly what to eat, learning how to eat allows for flexibility and empowers you to navigate life’s varied circumstances—from home-cooked meals to dining out or traveling abroad.
So, I'm going to share a super simple technique that works for a lot of my clients. It's especially useful as you're going into the holidays and you're finding you're surrounded by food more than you might be used to.
So, what is this super simple hack?
Changing the order in which you eat your food:
Protein
Vegetables
Carbohydrates (+ all else)
This simple shift can influence blood sugar regulation, satiety (the feeling of fullness), and nutrient intake. It can improve digestion, support weight management, enhance energy levels, and reduce insulin response.
What I love most about it is that anyone can do it anywhere. It's a super easy and flexible way to nourish your body without having to sacrifice your enjoyment of food (especially during the holidays) because I'm not telling you to NOT eat certain things, I'm just suggesting you eat certain things first.
Not convinced?
These are just a few of the benefits of eating your meals in this order:
Blood Sugar Control = More Stable Energy & Less Cravings
One of the most immediate benefits of eating protein and fiber-rich vegetables before carbohydrates is better blood sugar management.
Protein and fiber (found in vegetables) slow the digestive process, leading to a more gradual release of glucose into your bloodstream. This stabilizes your blood sugar levels and helps prevent rapid spikes and subsequent energy crashes.
Satiety and Portion Control = Avoid Overeating
The order in which you eat can also affect how full you feel and how much you end up consuming during your meal:
Both protein and fiber promote feelings of fullness. Protein takes longer to digest and can reduce levels of hunger hormones, while fiber adds volume to your meal (without adding many calories), making you feel more satisfied.
So, when plating your meal, think protein, then vegetables, then all the “funner” stuff!
As you're eating, try and finish your protein and your vegetables. If there's anything left in your plate, it should be the “funner stuff" you can then take home!
Just remember, the goal is never to restrict, but to simply prioritize nutrients > filler foods. What you'll find, is that when you prioritize these more nutrient dense foods, you slowly start to crowd out the things you feel less “in control around.” You can still enjoy them, just in more balanced amounts that'll leave you feeling better.
Give it a try, and let me know what you think by commenting below!
