Most of us would like to think
that we’re in charge of how much we eat. We trust our bodies to tell us when
we’re full, and that after we’re done, we have a good sense of how much we’ve
eaten.
If only it were true. “Larger plates – even larger serving
utensils – can prompt over-consumption.” In a self-serve ice cream experiment1,
people given large bowls and scoops doled out 57 percent more ice cream than
those given smaller dishes and serving utensils.
So, how much we’re going to eat is generally decided before we
even take that first mouthful. The reality is we pretty much eat whatever we’re
served – whether it’s a little or a lot.
Controlling how much you put on your
plate really becomes the first step in controlling how much you put in your
stomach. Here are some ways to take charge:
- Think spoon,
not shovel
- It’s an old trick, but it really works - using smaller plates and tall,
skinny glasses gives the illusion that there is more food on the dish and
more to drink in the glass. Smaller serving utensils help keep you from
loading up, too – think spoon, rather than shovel.
- Single-serving
sizes
- Those huge bargain-priced cereal boxes may be leaner on your wallet, but
studies show you’ll pour yourself a lot more cereal– as much as 20 percent
more – than you would from a regular-sized package. Go for the
single-serving sizes.
- Out-of-reach
sweets
- Make it inconvenient to eat the unhealthy stuff. You may not make the
effort to bake brownies from scratch when the mood strikes, but if you keep
the microwavable version around you’ll have to constantly fight the urge.
Get the candy dish off your desk and the cookie jar off the counter – set
out a bowl of fruit instead.
- Mix it up,
but not too much
- Studies show that the more variety on your plate, the more you’ll eat –
all that stimulation keeps your taste buds in high gear. An array of
low-cal fruits and veggies is fine, but when faced with a buffet or a
dinner served family-style, limit yourself to just a couple of items on
your plate at one time.
