Appetizers should be served before meals with drinks or as a light snack throughout the day. They help to take the edge off hunger.

Today’s Americans tend to eat alone or eat while rushed and stressed. Eating an appetizer before the meal can help you to wind down before you eat, eliminating much of the stress of your daily lifestyle. This, in turn, enables you to enjoy the meal in a pleasant, relaxing setting. It is actually good to have an appetizer before both lunch and dinner, since most of us eat on the run and chew each bite only a few times, washed down with a soft drink or tea. Eating appetizers in a relaxed atmosphere will allow you to slow down so you can feel the sense of fullness before you have eaten too much. You see, most people can eat a full meal in ten minutes, so you often have overeaten before your body has been able to signal you that you are full, since it takes about twenty minutes for this to occur.

Many of us eat because we are stressed, bored, rushed, depressed, anxious—not necessarily because we are hungry. By winding down, relaxing, slowing down, and eating with friends and family in a pleasant atmosphere, you will be less likely to overeat because of stress. Start with a simple, flavorful, diverse appetizer that is not too filling. It is intended just to take the edge off your appetite and set the stage for optimal digestion and absorption.

One of the major sources of high-quality protein from the plant world is the soybean.