I first learned about this method from The Whole Foods Diet by Alona Pulde, John Mackey, Matthew Lederman. The basic principle is that you eat the most nutritious food first, so that when you eat less nutritious foods, you won’t be as hungry, and won’t eat as much of it. You crowd those foods out with healthier options. This helps you get your nutritious bang for your buck at every meal.
I like this method because it is simple and easy to use. All you have to do is eat your food in this order and you’ll be headed in the right direction. Try The Crowd Out Method out for your next meal!