DEAR DR. BLONZ: At dinner the other day, we discussed the U.S. tradition of serving the salad before the main course vs. the European tradition of serving the salad following the entree. We wonder if there are any health benefits or concerns based on when the salad is served. -- K.H., Livermore, California
DEAR K.H.: The order of the salad with the meal comes down to cultural customs and personal preferences. The European tradition varies by region, but the logic of the salad at the end of the meal stems from the belief that the fiber in salad supports digestion by moving things along. This isn't necessarily accurate, as there is considerable mixing in the stomach and elsewhere during digestion.
The benefits from a meal come down to what, and how much, is consumed. I was raised to start with the salad, which is perfectly acceptable. As an adult, I now favor my salad at the end of the meal. This concept of appetizer, side and main course followed by the salad makes more intuitive sense to me. I eat what I want of the main dish while saving room for the salad -- filling up on healthful greens. Healthful eating, of course, can be achieved with any serving order.
A point to consider is that it takes about 20 minutes before your brain realizes you are being fed. There is also a delay in the signal that indicates when you've had enough. Gobbling down a meal quickly can result in too much food being consumed -- there is a saying that goes, "If you eat until you feel full, you've likely had too much."
Eating more slowly and eating smaller portions -- especially of calorie-dense items -- can get satisfaction signals on track and reduce the chance of overeating. Putting down the fork periodically and participating in social interactions can also help. The salad at the end of the meal fits well with this paradigm. Enjoy!
DEAR DR. BLONZ: We are ready to grow more sweet potatoes in our backyard. I had an appointment with an orthopedist regarding ongoing knee pain, which was after I had my favorite sweet potato dish for several days in a row. During the exam, he looked at my skin tone and asked if I had been eating a lot of carrots, to which I responded no. I didn't make the connection with sweet potatoes until later. Besides color, what do these two foods have in common? -- N.K., Anderson, North Carolina
DEAR N.K.: The orange color of carrots and sweet potatoes comes from beta carotene, an antioxidant substance used by the body to form vitamin A. Carotenoids, of which the beta version is most well known, are a family of health-promoting substances. One cup of carrots or sweet potatoes provides a good source of vitamins A, C and E, along with B vitamins, several minerals and dietary fiber. Both of these foods are examples of why it's best to get our nutrients in their whole-food context rather than from dietary supplements. (Read more on the benefits of carotenoids at b.link/gdn3jt4k.)
Both sweet potatoes and carrots are great additions to the diet, and growing the sweets yourself makes them a special treat.
Send questions to: "On Nutrition," Ed Blonz, c/o Andrews McMeel Syndication, 1130 Walnut St., Kansas City, MO, 64106. Send email inquiries to questions@blonz.com. Due to the volume of mail, personal replies cannot be provided.