Are You Eating Food Wrong? The Right Order to Eat Food for Health and Indulgence
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In the realm of nutrition, the order in which we consume our food can impact digestion, nutrient absorption, and overall health and well-being. While there's no one-size-fits-all approach, certain guidelines suggest that the order in which we eat different types of food can optimize our well-being. Learn about the right order to eat food for health and indulgence.
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While I grew up in a healthy household, the order in which we ate food was never discussed. So, my whole life I just thought if I chose organic options and ate healthy, then I was killing it. Turns out there is a little more to it than that!
In the last couple years, I have had to look at my health and wellness in a new light because of hormone imbalances due to being on birth control for so long. I have prided myself on my health and even built a business around better food choices. So, I was surprised to learn that there were still things that I could be doing better!
While I am known for being healthy and fit, I had to work for it. I would regularly consume fruit before breakfast. I'd eat cookies on an empty stomach, and bread before anything else at dinner. I had no idea that the order in which I ate these foods could make me feel so much better. While literally not changing anything else about my diet!
What is the right order to eat food?
To maximize health and wellness, strive for this order of eating at each meal. Vegetables first, then protein, then carbs, and last fruits (and sugar). Here's why eating vegetables first, followed by protein, then carbohydrates, and saving sugars for last can be beneficial.
First: Vegetables
Vegetables are rich in fiber, vitamins, minerals, and phytonutrients essential for good health. Eating vegetables first ensures that you prioritize nutrient-dense foods and may help control overall calorie intake for those looking to maintain or lose weight. Fiber-rich vegetables such as broccoli, spinach, and kale promote satiety, helping you feel full faster and potentially reducing the likelihood of overeating during the rest of the meal. Now that’s all great, but you may think what if I’m not trying to lose weight or stay full? Such as that was my first question as I don’t have those issues. But there’s more.
Additionally, starting with vegetables can stimulate digestion. The fiber content aids in maintaining digestive regularity and supports a healthy gut microbiome. And everyone wants a healthy gut! So, this is my reason to eat my veggies first!
Second: Protein & Fats
Once you’ve consumed your vegetables, the next logical step is to add protein to your meal. Protein is crucial for building and repairing tissues, supporting immune function, and maintaining muscle mass. Also, many women don’t get an enough protein! I have always been big on protein as I have felt the negative effects before if I don’t eat enough.
Sources of lean protein such as poultry, fish, tofu, legumes, or lean cuts of meat are preferred as they provide essential amino acids without excessive saturated fat or added sugars. Try to stick to true organic protein and no processed meat too.
Including protein in your meal after vegetables helps balance blood sugar levels and prolongs the feeling of fullness. This can be particularly beneficial for people looking to manage their appetite and prevent overeating later. Protein also has a higher thermic effect compared to carbohydrates and fats, meaning it requires more energy to digest and metabolize, potentially boosting overall calorie expenditure.
Third: Carbohydrates
Carbohydrates, such as whole grains, starchy vegetables, and fruits, should be consumed after protein. Things like rice, bread, quinoa, pasta, or even all fruit would be in this category. So, while my old breakfast would consist of blueberries, eggs, and toast, I was eating the blueberries first, sometimes the toast second and the eggs last, literally the backwards order! Eggs fist, then toast, then blueberries!
Whole grains like quinoa, brown rice, or whole wheat pasta provide fiber, vitamins, and minerals essential for sustained energy and overall health. Consuming carbohydrates after protein and vegetables ensures a balanced intake of macronutrients while supporting steady blood sugar levels. This is key to avoid blood sugar spikes or cortisol rising, and the latter was very important to me while trying to get my hormones back in balance.
Additionally, choosing complex carbohydrates over refined or processed options is crucial for optimal health. Complex carbohydrates are digested more slowly, preventing rapid spikes and crashes in blood sugar levels. This steady release of energy can enhance cognitive function, mood stability, and sustained physical performance throughout the day. Try to choose carbs like quinoa, sourdough bread, jasmine rice, or sweet potatoes.
Last: Sugar
Last but not least, sugars should be consumed at the end of a meal. Sugary foods and beverages provide empty calories without significant nutritional benefits. This can lead to rapid spikes in blood sugar levels. But sometimes we all just need that little bit of sweetness! So consuming sugars at the end of a meal may minimize their impact on blood glucose levels. This can reduce the risk of insulin resistance and other metabolic disturbances.
These foods include cookies, cakes, desserts, or sugary drinks like lemonade or alcoholic beverages. Choose organic desserts made with real cane sugar and no artificial colors or flavors. That means anything in my website! Moderation is key when it comes to enjoying sweets. Though, I do believe in a moment of indulgence everyday! I eat a sweet treat every single day after lunch, I just don’t over do it!
How to Apply This Method
You may be thinking, this sounds nice and all, but is it really doable to eat this way for every meal? I like to apply this method in an 80/20 way. For example, when I have the option to eat veggies first, then protein, then carbs I take it! For example, chicken dinner with veggies and bread, super easy! But what if I’m having a burger or pizza where the veggies, protein, and carbs are all wrapped in one? You can’t really enjoy your meal if you separate them! What do you do?
In this case, I just make sure to have a veggie appetizer before the meal. I’ll eat my Best Homemade Kale Chips before my burger or Maple Bacon Brussels Sprouts before pizza. If anything, you can just snack on some raw veggies like carrots, peppers, broccoli or even a little sauerkraut!
And now, I always eat sugars after lunch instead of mid afternoon on an empty stomach! And I enjoy my fruits after lunch or dinner.
Positive Changes I’ve Noticed
- Weight Loss: Even though I wasn’t trying to lose weight, I lost a few pounds. It was all in my stomach so I feel so much slimmer and better. I also don't work out as much as I used to. And, I eat whatever I want (just in the right order!).
- No More Dizziness: I would frequently get dizzy if I hadn’t eaten in the past. I have delt with this for most of my life. The fix was just trying to hydrate with electrolytes, enough salt, and making sure I ate often. But now that I’ve changed the way I eat food, I never notice this happening anymore. Even if I go prolonged hours without eating! I contribute this to absorbing all the nutrients in a more efficient way.
- Better Digestion: While I’ve always had good digestion, I think it’s even better now which was a surprise!
- More Energy: I notice more energy now without the slumps. I used to have to snack often, but now I rarely snack and just stick to my 3 meals.
- Didn't Change Food: I literally did not change the foods I was eating or even the amounts. If anything, I eat more now! So, if you're looking for a way to improve your health without dieting, try this method of eating the foods you already eat.
The Takeaway
Adopting this method of the right order to eat food can lead to significant health benefits! With this method, you can improve your health simply by changing the order in which you eat. And, you can try this method without changing the foods you eat.
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