New Delhi, September 9, 2025 : Salads are more than just a colorful side dish — starting your lunch with a bowl of fresh greens can actually transform the way your body handles the rest of your meal. From better digestion to improved energy, this small change has powerful health payoffs. Here are five reasons you should consider making salad your first course.

1. Naturally eat less
When you begin your meal with vegetables, the fibre helps fill your stomach. That means you feel satisfied sooner and end up eating smaller portions of your main dish. Research shows this simple trick can help control calories without feeling deprived.

2. Steadier blood sugar
Having fibre-rich veggies before a carb-heavy lunch slows the absorption of sugars and starches. This prevents sudden spikes and dips in blood sugar, so you feel steady and alert all afternoon instead of hitting a post-lunch slump.

3. More vitamins and minerals
Leafy greens like spinach, lettuce, and kale are packed with nutrients such as vitamin K, vitamin C, and antioxidants. Eating them first gives your body a better chance to absorb these essentials before heavier foods take over.

4. Easier digestion
Raw vegetables contain enzymes and fibre that kick-start the digestive process. This not only reduces bloating but also keeps your gut healthy and regular. Plus, the crunch makes your meal more satisfying right from the first bite.

5. Extra hydration and gentle detox
Many salad ingredients — cucumber, tomato, and celery, for example — have high water content. Starting your meal with these helps your body stay hydrated and supports natural detox functions, which can also give your skin a healthy glow.

Common questions about eating salad first:

Does it support heart health? Yes — fibre and antioxidants in greens can lower cholesterol and protect your heart.

Does it boost immunity? Absolutely. Vitamins and minerals in vegetables strengthen your body’s defenses.

What dressings are best? Stick to light options like olive oil, lemon juice, or simple vinaigrettes to keep it healthy.

Can it help with long-term weight control? Yes, because consistently eating less at meals adds up over time.

So the next time you sit down for lunch, reach for a bowl of greens before anything else. It’s an easy, delicious habit that fuels your body and supports better health in the long run.