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Eating a salad before a meal reduces calorie intake at the meal by 64 to 145 calories
Thursday, June 10, 2010 10:05 am Email this article
Women who ate a salad before a meal reduced the calories eaten at that meal by by 7 to 17 percent according to a recent study by Barbara J. Rolls, professor of Nutritional Sciences at Pennsylvania State University in University Park, Pennsylvania, USA. Small, low-calorie salad reduced intake by 64 calories or 7%
Eating a small, 10.5 ounce, salad containing 50 calories before a meal reduced calorie intake at the meal by 64 calories or 7 percent.
Large, low-calorie salad reduced intake by 107 calories or 12%
Eating a large, 21 ounce, low-calorie salad containing 100 calories before a meal reduced calorie intake at the meal by 107 calories or 12 percent.
Small, high-calorie salad increased intake by 71 calories or 8%
Eating a small, 10.5 ounce, higher-calorie salad containing 200 calories—made with more cheese and more dressing—before a meal increased calorie intake at the meal by 71 calories or 8 percent.
Large, higher-calorie salad increased intake by 145 calories or 17%
Eating a large, 21 ounce, higher-calorie salad containing 400 calories—made with more cheese and more dressing—before a meal increased calorie intake at the meal by 145 calories or 17 percent.
“Eating a large portion of a first course low in energy density [low calories for the amount of food eaten] increases fullness while adding few calories, so that intake is reduce during the entire meal,” Rolls concluded.
Limit high-calorie additions to 100 calories
“A large portion of water-rich ingredients should be used as a base, and the amount of high-calorie additions should be limited to keep the energy content around 100 [calories],” Rolls notes.
Conclusion: Eat more water-rich foods that are low in calories
“‘Eat less’ is not always the best advice. For foods very low in energy density, such as water-rich vegetables, larger portions increase satiety and reduce meal energy intake,” Rolls continues.
“As the energy density of a food increases, portion control becomes important to limit overall energy intake.”
“Consuming a large portion of a low-energy-dense food at the start of a meal may be an effective strategy for weight management.”
Subjects: 42 women
The study consisted of 42 women who were in good health and between the ages of 19- and 45-years-old, with an average age of 26, and a body mass index of 18 to 35, with an average of 23.7 which is normal weight.
They ate lunch in the laboratory once a week for seven weeks.
Rolls B, Roe L, Meengs J. Salad and satiety: energy density and portion size of a first-course salad affect energy intake at lunch. J Am Diet Assoc. 2004 Oct, 104(10):1570-76.
AUTHOR’S CONTACT INFORMATION
Barbara J. Rolls
Department of Nutritional Sciences
Pennsylvania State University
University Park, PA, USA
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