8 Small Tips to Change the Way You Eat

by Dr. Talia Marcheggiani, ND | Jan 21, 2015 | Diet, Digestion, Food, Health, Healthy, Weight Loss

Now that we’re in the throes of January, I imagine that even the most committed of us have long ditched our New Year’s resolutions. Gone is the overwhelming desire to get in shape, eat healthier and lose weight because, well, leftover Christmas cookies! Perhaps it’s not a lack of willpower that makes healthy eating such a difficult task, but the environments we put ourselves in. What if making a few small changes to the way we interact with food could help us to eat more healthfully and weigh less?

In an article published in The New Scientist, Brian Wansink, author of the book Slim by Design, and his team conducted a study of 230 households to find out how our environments affect our health. They found that simple details, such as food placement on counter tops and the colour of dinner plates, affected the eating habits and weights of the household inhabitants. Based on what they found, here are some of their recommendations.

Eat off of dark plates.

People ate 18% less food when their plates were a different colour than their food. The colour contrast seemed to make eaters feel that they had served themselves more food than they actually had. Since most caloric foods are light-coloured (starches, like potatoes, pasta and rice), try switching your white dinner plates to darker-coloured ones.

Hide your cereal boxes. 

Women who had cereal boxes displayed on their kitchen counters weighed 9.5 kg more than those who didn’t. However, women who had fruit on display weighed 3 kg less on average. Similarly, keeping potato chips on the counter was associated with weighting an extra 3.6 kg compared to those who hid the chips from plain view. The take home message? What we can’t see doesn’t tempt us. Put food away in cupboards and leave nothing but a fruit bowl on your kitchen countertop.

Serve yourself buffet-style from the kitchen counter.

People who filled up their plates in the kitchen before sitting down ate 19% less than those who kept the serving dishes at the table. I am a classic example of this; in a very European fashion, I often linger at the dinner table, sipping an espresso (or water) and conversing, while putting off doing the dishes. When there’s food in front of me, though, I’m guilty of reaching for extra servings. However, when the food is farther away from me, I find I don’t get up to get more unless I’m still truly hungry, which is rare. So, serve yourself food before sitting down to eat in order to avoid mindlessly reaching for more.

Use smaller serving spoons. 

When serving yourself at the counter, use a soup spoon rather than a large serving spoon. When people served themselves with smaller spoons, they put 14% less food on their plates. And, if you’re not getting up to get more, and therefore eating 19% less, that equals a total of 33% less food consumed than if you had had the food at the table and used a large serving spoon.

Keep only your salad on the table. 

You’ll eat more greens if they’re right in front of you. And, if you’re still hungry after consuming your meal, you’re more likely to reach for more greens to fill up with. Sometimes we can use our laziness to our own advantage. Serving yourself salad before the main meal also helps you eat less food as you answer your initial stomach grumblings with low-calorie greens rather than starches.

 Sit down at the dinner table. 

Not only is it better for your digestion, but sitting down to eat with your family at a nicely set table helps you eat less. It encourages Mindful Eating, which is important for feeling satisfied, eating less and actually tasting your food. Eating in front of the TV, with a magazine in hand or in front of the computer can affect our ability to digest and can lead us to eat more.

Serve your wine in tall glasses. 

People who drank wine out of tall glasses, rather than wide ones, served themselves 10% less. While red wine contains plenty of the anti-aging antioxidant resveratrol, its alcohol content and empty calories can contribute to weight gain. Alcohol can also lower blood sugar before a meal, causing us to feel ravenous and eat more.

In a restaurant, choose the window seat.

Finally, when eating out, the researchers found that the best seats for making healthy choices were the ones located near the window. Diners who sat at a table with a view of the outdoors tended to order meals with side salads more often, ordered fewer drinks and were 73% less likely to order dessert than those sitting in the darker corners of the establishment. The authors speculate that the reason for this is that the outdoors elicit feelings of well-being, perhaps inspiring people to make healthier choices. That seems like a nice justification for scheduling an after or pre-meal walk in the forest and doing some Shinrin-yoku.

 Reference:

Wansink, Brian. “Easy as Pie”. The New Scientist: 36-38. 10 Jan 2015.