Post by : Saif Rahman

A visually appealing plate can be more than attractive — it can be better for your wellbeing. Dr. Suzanne Ferree, a 53-year-old specialist in human performance and longevity, argues that the sequence in which we eat matters as much as food choice. Her guidance is simple: the order of eating influences energy, digestion, and how the body processes sugar.

Speaking to CNBC, Dr. Ferree explained that a deliberate eating sequence helps maintain stable blood glucose and aids digestion. Her recommendation: begin with vegetables, follow with protein, and leave carbohydrates — including sweet beverages — until last. This sequence allows the body to process nutrients more gradually and reduces dramatic glucose rises.

Known as meal sequencing, this approach arranges food in a way that supports more efficient digestion and metabolic control. Consuming carbohydrates first, particularly refined staples such as white rice, bread or sugary drinks, typically triggers a rapid spike in blood sugar. Those spikes can lead to fatigue, renewed appetite and over time elevate the risk of metabolic disease. Prioritising vegetables and protein slows digestion and blunts these spikes.

Dr. Ferree says small shifts like this can compound into meaningful benefits. "How you sequence your meal matters," she told the outlet. "It’s a modest habit change that can boost daily energy and protect long-term health."

She also stresses packing meals with colour. Dr. Ferree aims to include "as many colours as I can possibly get" because different hues signal a range of plant compounds called phytonutrients that provide flavour, aroma and health benefits.

Nutrition science highlights that phytonutrients offer protective effects against major illnesses. These plant chemicals are linked to lower risks of cancer, diabetes and cognitive decline, while also supporting cardiovascular and brain health. Each colour group on the plate corresponds to different beneficial compounds — for example, red fruits and vegetables are often high in lycopene, which benefits the heart.

Orange and yellow produce such as carrots and mangoes contain carotenoids that support eye health. Greens like spinach and broccoli deliver chlorophyll and glucosinolates associated with detoxification pathways. Blue and purple foods such as blueberries are rich in anthocyanins, compounds tied to memory support.

Medical resources including WebMD note that, although phytonutrients are not classified as essential nutrients like vitamins or minerals, they exert potent protective actions. They can help the body manage oxidative stress, inflammation and infections. Common sources include nuts, beans, whole grains and teas.

Experts typically sort phytonutrients into several families: carotenoids, ellagic acid, flavonoids, resveratrol, glucosinolates and phytoestrogens. Each group interacts with the body in distinct ways but collectively they contribute to overall resilience and wellbeing. For instance, carotenoids support skin and vision, flavonoids aid heart function, and resveratrol is associated with healthy aging.

For those aiming to extend healthy years, Dr. Ferree’s central message is straightforward: attend both to what you eat and the sequence you follow. A balanced meal centred on colourful vegetables, lean protein and whole grains, consumed in a thoughtful order, can increase vitality and reduce chronic disease risk.

She emphasizes that this is not about strict dieting or giving up favourite foods. Instead, it’s about small, sustainable habits. Beginning meals with fibre-rich vegetables and finishing with carbohydrates can help stabilise the body’s metabolic response.

Many dietitians also advocate mindful eating — slowing down, savouring flavours and paying attention to sensations — as a complementary practice. Combined with meal sequencing, mindful eating may improve digestion, curb overeating and stabilise mood across the day.

Dr. Ferree’s guidance comes amid growing public interest in evidence-based nutrition. Contemporary research continues to show that dietary patterns influence both day-to-day function and the ageing process.

So when you next plate a meal, think of it as a chance to assemble a spectrum of nutrients. Start with vegetables, move to protein, and conclude with carbohydrates. It’s a modest adjustment that can yield lasting improvements to health and wellbeing.

#Wellness