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  • Writer's pictureTania Cucciniello

The Correct Order of Eating Food

Nutrition Month continues, and today we dive further ‘Beyond the Table’ and into the gut! Did you know? There’s a correct order on what to eat first and what to eat last on your plate.



The order in which you eat your food has a direct impact on your blood sugar levels, digestion, cardiovascular health, and of course, your gut health.


Let’s take your healthy dinner plate up a notch and maximize your nutrient intake!


What’s For Dinner?

First, let’s quickly dive into what’s on your plate. Dinner time is the most common time of day when people get a chance to cook a homemade meal. But what’s for dinner? Unless you're following the carnivore diet, a healthy meal should include adequate protein, first and foremost, healthy fats, whole grains, and vegetables.


Splitting these categories into sections of your plate will ensure the proper portions for each macronutrient, like I use in what's called: The Healthy Plate Model.



  • ¼ of your plate should be protein, like chicken, beef, fish, or eggs. From sustainable sources would be best for high quality nutrition.

  • ¼ of you plate should be whole grains, like wild rice, quinoa, and potatoes, while avoiding wheat/gluten.

  • ½ of your plate should be vegetables, like a salad or roasted vegetables cooked in healthy fats like avocado oil or olive oil.

  • For more healthy fats, I like to put out a small bowl of olives during the meal, or I will have a serving of walnuts or almonds after dinner. With a bit of dark chocolate is good too ;)


What is the correct order of eating food?

Now that we know what’s going on the plate, let me ask you, what would you instinctually or habitually go for first? Do you tend to go for the carbohydrate first? Or do you dig into the protein first? The correct suggested order is, eating vegetables first, protein and fats second, and carbohydrates last. This prepares the gut for proper digestion and slows down the glycemic response.


This is important because it means that when we eat vegetables, proteins, and fats before the carbs, it avoids spikes in your blood sugar and insulin levels. Of course, stability of blood sugar and insulin levels means maintaining a healthy weight or weight loss, balanced hormonal health, better energy, and increased longevity. Lastly, the best liquid to drink is water, plain and simple.


This way of eating has led me to achieve the best gut health of my life so far and has helped the health of many of my clients too. Remember this order when you eat to feel your best!


The human body is so complex and full of new findings every day, but if you step back and look at it all from a bird’s eye view, it’s quite simple. Whole foods, prepared with natural ingredients, eaten in a way that’s optimal for the gut, therefore, optimal for our overall health.

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