Labels!

Package sizes play a big role in our eating habits. Between 1977 and 1996 the portion sizes of salty snacks, like pretzels and chips, increased by 93 calories (1.0 to 1.6 oz packaging), while soft drinks gained 49 calories (13.1 to 19.9 fl oz).  To put that in perspective (and pounds), adding about 10 extra calories per day results in a one pound weight gain over a year.  Small, incremental changes in snack portions impact weight.

How much should I eat?

It’s difficult to judge how much to eat.  Given a large portion of macaroni, study participants ate 162 calories more than people served smaller portions.  A larger portion appears to give us permission to eat more.  The good news is that this method works for vegetables too.  The larger the vegetable portion, the more vegetable eaten!

Visual Cues

Putting food out of sight helps cut calories.  At work, move the candy dish off your desk and place it at least 6 feet away to reduce the amount of candy you eat .  At home, hide cookies and high-calorie snacks in the cupboard instead of on the counter.  Limit second portions by placing serving dishes on the stove instead of on the table.

The size and shape of your dishes impact the amount you eat as well.  Tall, narrow glasses look more filled, while wide glasses look less filled — even when filled with the same amount of liquid.

This visual trick works for plates too! Food served in square containers appear larger than in round ones.  Serving food on a smaller plate also makes a smaller portion look big.