{"id":331956,"date":"2025-08-10T01:40:11","date_gmt":"2025-08-10T01:40:11","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/331956\/"},"modified":"2025-08-10T01:40:11","modified_gmt":"2025-08-10T01:40:11","slug":"food-sequencing-the-first-and-last-thing-you-eat-at-dinner-matters","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/331956\/","title":{"rendered":"Food Sequencing: The First (And Last) Thing You Eat At Dinner Matters"},"content":{"rendered":"

We\u2019ve written before about the best time to eat dinner for longevity<\/a>. But did you know that when you tuck into your evening meal, the order in which you eat the food<\/a> on your plate can make a difference to how you feel afterwards?<\/p>\n

For me, the first thing I tuck into is always the carbs \u2013 the pasta, the potatoes, the rice. The sheer deliciousness of it all. But it turns out that\u2019s likely where I\u2019m going wrong. <\/p>\n

Food sequencing \u2013 an approach where people eat food in a particular order to try and limit blood sugar spikes<\/a> \u2013 is becoming increasingly popular on social media.<\/p>\n

Lisa Moskovitz<\/a>, a registered dietitian and founder of NY Nutrition Group, said in a TikTok video<\/a> that she doesn\u2019t usually like to give any specific nutrition recommendations, as advice can be \u201cmisinterpreted\u201d, \u201ccontribute to already harmful food rules\u201d or \u201cmake eating more confusing\u201d.<\/p>\n

But that said, she believes food sequencing could help the \u201cmajority\u201d of people. <\/p>\n

What is food sequencing?<\/strong><\/p>\n

Moskovitz said food sequencing \u201cis not about avoiding foods or restricting,\u201d but rather it\u2019s a strategy \u201cto help you fill up on the most nutritious foods possible while still making room for the foods you love\u201d.<\/p>\n

\u201cAll foods can fit, but we cannot deny that some are simply more beneficial for blood sugar, gut health<\/a> and general well-being,\u201d she said. <\/p>\n

The general consensus is that it\u2019s best to eat your veggies first, followed by protein and fats, and then carbs last. <\/p>\n

UCLA Health<\/a> said this technique could help prevent blood sugar spikes and can leave you feeling fuller for longer (reducing your need to snack later).<\/p>\n

One study found people with type 2 diabetes who ate vegetables first, followed by starchy carbs, had a significant improvement in their blood sugar levels.<\/a><\/p>\n

Moskovitz said people should choose foods that are \u201cmore filling, more slower digesting, and in many cases, more health promoting\u201d.<\/p>\n

So, for example, she recommended starting with salad or broccoli, then chicken or fish, and leaving the pasta, bread or potatoes until near the end of your meal.<\/p>\n

\u201cSo you pick the higher protein, higher fibre foods first and then \u2013 you\u2019re not saying \u2018no\u2019, this is not about what not to eat or controlling portions or anything like that \u2013 you\u2019re just going to compromise and maybe leave it [the carbs] more towards the end of the meal,\u201d she explained. <\/p>\n