Eat more vegetables challenge day 9: begin your meal with this plate full of vegetables to eat fewer calories and more products

Filling in foods high in fiber and water at the beginning of a meal can help prevent you from eating too much high-calorie meal more later. Penn State Research shows that eating a salad first course can reduce total calories at a meal by 12 percent. A small salad is an easy way to work most nutritious vegetables in your diet. But it is not the kind of salad with a leaf of iceberg, croutons and dressing heavy loads. Start with a salad of Greens as the Foundation, then add an assortment of vegetables for crunch, flavor and color. The colors of vegetables you add, get more disease-fighting nutrients. There are more than 40 ideas to make a variety of almost endless tasty, healthy, and salads: how to make a healthy salad.

Recipe of the day: salad with asparagus & green peas
Starter salads to help you lose weight
Simple side salad recipes
Quick salads & dressings
Top 10 free salads Cookbook

For more tips and recipes, visit our page eat more vegetables challenge.

Tags: Gretel H. Schueller, health, nutrition, health Blog, eat more vegetables challenge

Gretel H. Schueller is an award-winning journalist and author of the book. Graduate in science, health and environment programme for the dissemination of New York University, she has put her master's degree in journalism to good use. While in the allocation, has eaten the backyard weeds, harvest of buds of cactus in a desert of Arizona and make goat's cheese in Greece.