When I was growing up, we always had a sit-down dinner in the dining room. But about half an hour before dinner, I’d find myself in the kitchen, looking for something to satisfy my growing hunger, only to be scolded by my mother:

“Don’t eat anything. You’ll ruin your appetite!”

Ironically, that’s exactly the right strategy for someone trying to lose weight and avoid overeating at dinner—or at any large meal. The trick is to do exactly what my mother was forbidding, about 30 minutes before you sit down to eat.

The goal is simple: eat just enough so you don’t arrive at the table with a ferocious appetite. Instead, you take the edge off your hunger before the meal begins.

Here’s one simple snack that works well.

Start with two artichoke hearts. They’re exceptionally high in fiber, one of the most valuable nutrients for weight control. Fiber isn’t digested by the body, so it adds bulk, promotes fullness, and contains relatively few calories.

Next, eat half an avocado. Although you don’t eat the skin—as you do with many other fruits, where much of the fiber resides—avocados are still an excellent source of fiber. They’re also rich in heart-healthy monounsaturated fat, which is highly satisfying. Save the other half to enjoy with dinner.

Finally, have about eight walnut halves. Walnuts provide healthy fats, including the plant-based omega-3 fat ALA, along with a modest amount of protein. Both fat and protein help increase satiety, making walnuts another excellent choice.

Eat this snack about 30 minutes before your main meal, and by the time dinner arrives, your appetite will have cooled considerably. You’ll still enjoy your meal—but you’ll be far less likely to overindulge.

So, in the end…

Thanks, Mom.

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