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The Right Salad May Help You Eat Less

Nutrition News Flash

-- By Becky Hand, Licensed & Registered Dietitian
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A recent study had 42 women eating lunch that consisted of a first course salad and a pasta entrée. The salads they ate varied in both the calorie content and the portion size, but all contained lettuce, carrots, tomatoes, celery, cucumber, and Parmesan cheese. The amount and type of cheese and salad dressing was varied to alter calorie amount. Here's what researchers found:
  • Women who started lunch with a "low calorie" salad consumed 7% fewer calories during their meal.
  • Women who ate the small or large portion of "high calorie" salad increased the total calorie intake of their meals increased by 8% and 17%, respectively.
  • The most effective approach for controlling calories was eating a large portion of "low calorie" salad before the main entrée. This approach increased fullness while decreasing the total calorie intake of the meal  by 12%.
Action Sparked
Eating a salad before your meals does more than help you meet your daily veggie quota. Starting with a salad may be an effective tool in helping you decrease your total calorie consumption during lunch or dinner, which can help you manage your weight.  But watch your portions and avoid high-calorie salads full of too many extras like bacon, cottage cheese, mayo, and high-fat cheese or dressings.

To start your meal, I recommend a 100-calorie salad. Enjoy 1-2 cups of a low-calorie lettuce and veggies, such as Romaine or leafy greens, onion, radishes, carrots, celery, cucumbers and tomatoes (totaling 25-50 calories); 1-2 Tablespoons of low-fat cheese (25-50 calories); and 1-2 Tablespoons of low-fat or fat-free salad dressing (25-50 calories).  This combination will fill you up and increase satiety.
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About The Author

Becky Hand Becky Hand
Becky is a registered and licensed dietitian with almost 20 years of experience. A certified health coach through the Cooper Institute with a master's degree in health education, she makes nutrition principles practical, easy-to-apply and fun. See all of Becky's articles.

Member Comments

  • #womenlaughingwit
    hsalad - 2/13/2014 9:39:59 PM
  • I've been trying to increase the "crunch factor" by incorporating chopped celery and sugar snap pea pods into my salads, as opposed to high-calorie croutons. It is tasty and lets me have even more veggies. - 2/12/2014 1:45:12 PM
    Skip the fat-free dressings and use real olive or canola oil with a flavorful vinegar & some spices. Fat-free dressings are full of sugar and chemicals.

    The oil will help to absorb the nutrients in your foods better, and will help you stay full longer. - 2/12/2014 10:25:34 AM
  • Interesting info. Thanks for sharing - 1/29/2014 5:59:47 AM
  • I will allow for all the above additions BUT make the salad my only meal.I may even add a small amount of meat also but there again it it my total meal not a starter to the main meal and I don't use any cheese products as that is pure fat even the lo-fat cheese is too much in a salad. - 1/20/2014 10:12:24 AM
  • I will have to start eating my salad first - 1/20/2014 9:01:21 AM
  • Thanks for the article. I often eat a large salad that is never satifing then end up eating a large meal. I guess that is why Im in the shape am in. I will try it!! - 1/4/2014 7:06:19 AM
  • I am wondering what the tip was on keeping lettuce fresh I missed it. - 9/24/2013 5:45:29 PM
  • I remember in the past, I ate salads everyday for lunch, and my normal breakfast and dinner, I lost 37lbs. Most I've lost ever! - 3/19/2013 10:02:18 PM
  • Good article and the helpful suggestion on preserving lettuce is something I will try. As a vegetarian I have salad before dinnern3-5 times per week . I now have my hypothesis confirmed. An 8 oz glass of pure fruit juice can satiate you before meals also. S if you find your self starving while preparing meals, sip a glass of fresh juice instead, dilute with water if necessary. - 3/19/2013 12:24:08 PM
  • This is a great reminder! I ate salad almost every day - usually just lettuce, a few veggies, and some low cal homemade dressing - with lunch, and sometimes with dinner, in December. December was when I lost the most weight so far!

    Gotta say though, even more than the article, I'm excited about MOM2EM1's tip for keeping lettuce fresh. I'm trying that this weekend, thank you!! - 3/19/2013 12:03:53 PM
    I enjoyed the article very much. It gave me a much needed confirmation that salads do help curb your appetite. My husband will not eat any fresh vegetables so I have to make 2 menus every day, so I have learned that my Tupperware containers are essential to keeping all my veggies fresh for days longer. My Romaine lettuce and Spinach keep much longer and as I cut my veggies for portion control, the other halves stay fresher longer in the Tupperware. Thanks for these refresher articles. - 3/19/2013 11:39:40 AM
  • I always have a salad with my meal, but just add lemon juice or balsamic vinegar and a few chopped herbs as it saves calories on the dressing. - 3/19/2013 10:42:41 AM
  • I have IBS, so starting meals with a salad is not a great idea for me due to the digestive issues it would cause. Therefore, I will often have a small bowl of a homemade vegetable soup instead and that serves the same purpose. - 3/19/2013 10:19:51 AM
  • For a good while I having been trying to remember some of my eating habits that kept me thin until my 42nd birthday. What was I doing different then and now! Well, this article reminded me to EAT SALADS WITH YOUR MEALS!
    While growing up, along with dinner there was always a salad on the table. The salad was always lettuce or spinach or kale with tomatoes, onions of some sort of variety, bell peppers of any color that was available, some sometimes fruit such as fresh strawberries, orange section (fresh), or shredded cheese. Mostly the simple lettuces with the above listed vegetables. As i grew I would turn those salads into my actual meals by adding tuna, or chopped chicken breast! i maintained my weight until I married husband at the age of 42! He does not eat salads and when he does it is just a bowl of lettuce with thousand island dressing. When we first married he very rarely ate any green vegetables such as broccoli, asparagus(never ate this!), spinach. I found my self throwing away his bowl of salad and eventually I stopped preparing them all together.
    Here is where I fall short! i don't eat salad with my lunch or dinners. After reading this article, I am going to always include a green salad with dinner and lunch everyday. I am going try to get him on board with this as well, I am sure this step will help him with his diabetes!


    - 3/19/2013 10:18:52 AM