The Order You Eat in Matters
By Jacob LeCouffe, University Representative for Mcgill University
Most of us think a healthy meal is just about what we eat, but the order in which we eat our food can actually make a noticeable difference. It can affect digestion, blood sugar levels, and even how full you feel—helping you enjoy your meals while naturally managing calories.
A simple approach to try is this: start with vegetables, move on to protein, and save carbohydrates for last. Begin with fibre-rich vegetables like leafy greens, broccoli, or bell peppers. They slow digestion, keep your blood sugar steadier, and help your body absorb nutrients better. Then add some protein—grilled chicken, fish, or eggs work well—which helps you feel satisfied and supports your muscles. Finish with starchy foods like bread, rice, or pasta to avoid those sudden energy spikes and crashes.
For example, instead of digging into a sandwich first, try filling half your plate with a colourful salad, add a piece of grilled salmon, and enjoy your whole-grain bread toward the end. Even small changes—like starting with a light soup or a handful of raw vegetables—can make a real difference in how your body handles your meal.
You don’t need to follow this order perfectly every time. The idea is to give fibre and protein some priority at the start, which can help you feel fuller longer and manage cravings. Over time, this simple habit can improve blood sugar control, support a healthy weight, and make your meals more satisfying—all without drastically changing what you love to eat.
Next time you sit down to eat, take a moment to think about the order on your plate. A few mindful tweaks—vegetables first, protein next, carbs last—can help you enjoy your food more and get the most out of every bite.