Appetizers are typically the most calorie-dense, least satisfying course— fried foods, cheese-heavy dishes, bread-based items—eaten before hunger is addressed. Research by Rolls shows that shared plates obscure how much you’ve eaten. A typical appetizer round adds 400-700 calories per person before the meal starts. Your options: skip them entirely, suggest protein-forward alternatives, have a small taste, or substitute a side salad.
This companion covers the appetizer problem, the options, what to watch for (fried, bread-based, cheese-heavy), better alternatives, and the social navigation. (4 min read)