`Fill your plate with colourful, low-calorie, varied-texture foods derived from plants first. By slowly eating phytochemical-rich foods such as salads with olive oil or fresh-cut fruits before the actual meal, you are likely to reduce the overall portion size, fat content and energy intake.`

Salads: Vegetarian, noodle, fruit and more...

`In this way, you`re ensuring that you get the variety of protective, disease-fighting phytochemicals you need and controlling caloric intake,` added Vincent.

These findings were published online in the Journal of Human Nutrition and Dietetics.