November 1, 2020 U.S. Edition
NUTRITION: MORE CAN BE LESS
By Joan Raymond
If you want to lose weight, eat more. In a study published in the Journal of the American Dietetic Association this month, Penn State researchers found that adding a large, low-cal salad before your entree actually reduces overall calorie intake. Study participants who were served three cups of salad totaling 100 calories before their pasta lunch ate 12 percent fewer calories overall, compared with when they were served no salad.
Study author Barbara J. Rolls says the raw veggies require extra chewing time, which leads people to believe they've eaten more than they have. The key is to keep your salad to between 100 and 150 calories, which includes low-fat dressing to help absorb nutrients. To make it more satisfying, choose interesting greens like arugula and add peppers, mushrooms and fresh herbs. This simple strategy can lead to a 10-pound weight loss in a year-definitely a net gain.