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EAT RIGHT

Letter from Maggie

What's the difference between an appetizer and first course? What effect do these have on eating right? The first course on a French menu is called the 'entrée' while on an American menu it refers to the main course. In Italy the first course is called the 'primi' and the main course is called the 'secondi', naming the course by the sequence in which they are served. A first course in this country is a small serving of food or beverage served before the main course of a meal. An appetizer is usually defined as a food or drink served before a meal to stimulate the appetite. But in reality do most of us need to stimulate our appetite before we sit down to eat dinner?

What you eat at the beginning of a meal may influence your total calorie intake for the entire meal that follows. Eating a first course that suppresses your appetite can be an effective strategy for reducing your food intake while feeling satisfied with fewer calories. Filling up with low caloric density foods that are high in fiber and water content before you start to consume high density entrée foods such as meats, starches and fats may be an effective strategy.

High fat appetizers such as Caesar salads, cheese and crackers or nachos may actually increase your appetite and lead to overeating later in the meal. These kinds of foods also contain more calories and salt than lower fat alternatives. And since salt is a flavor enhancer, salty foods tend to make you want to eat more of them. Some high fat appetizers may contain as much fat as you should consume in a whole day!

Choosing vegetable based soups (without cream), vegetable based salads (without cheese or bacon bits) with a low fat dressing or a fruit salad is your best bet for filling up on healthy and satisfying foods for your first course. These foods may contain only 100 to 150 calories and will give you an opportunity to have a serving of a fruit or vegetable.

If you are trying to limit your calories when eating out, you should try to find dishes that center around vegetables. Look at the menu for salads or grilled vegetables to start. You can also ask your server about the way a dish is prepared or if there are other items available that aren't on the menu. If you are only planning to have the main course, try starting to sample the vegetable on your plate first instead of eating your fish or meat portion first.

Bread or rolls are more of an appetizer than a first course, especially if you eat them with butter or soak them with olive oil. Olive oil is certainly a healthier fat than butter but breads can soak up an amazing quantity of oil and calories. If these are hard for you to resist the temptation of bread, ask your server not to bring them to your table. Or you can make sure that the bread basket does not remain in front of you before and during your meal.

When planning dinner or supper at home, why not have a salad or soup ready to eat when you arrive home and before preparing the meal? Even if it's a half an hour or an hour before dinner will be ready, this strategy may help you to avoid nibbling on the food you are preparing or prevent you from munching on pretzels or chips. And this kind of casual first course will help to reduce your appetite for the main course.

Keep Eating Right!

-Maggie Davis

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