Half your plate vegetables: why it works

One of the simplest rules for eating less without going hungry is to look at your plate before you start: half of it should be vegetables, greens and salad.

What the research says

In a Penn State University study, women who ate a large, light salad before lunch took in fewer calories over the whole meal than when they skipped the salad. When the salad was loaded with cheese and dressing, the effect reversed.

Why it happens

Vegetables and greens are rich in water and fiber and low in calories. They take up room on the plate and in the stomach, and the meal still feels generous.

This is not a lettuce diet

The other half of the plate is still there. The point is not to cut food, but to swap part of the volume for something that fills you up with fewer calories.

How to build the plate

1. Half: vegetables, greens and salad, raw or cooked.
2. A quarter: protein, like chicken, fish, eggs, lean meat or beans.
3. A quarter: rice, potatoes, pasta or bread.
4. Watch the dressing: olive oil and creamy sauces add calories fast. Measure with a spoon.
5. Very hungry? Start with the salad.

This content is for information only and doesn't replace advice from a doctor or dietitian.