With the holidays quickly approaching, there will soon be no shortage of food-centered events. Now is a good time to establish some healthy eating strategies. Food psychologist Brian Wansink shares ways our environment influences what and how much we eat—and how to be smart about what's on your plate.
1. Think 20 percent less.
Dish out 20 percent less than you think you might want before you start a meal. Research tells us that our stomach won’t miss it. Instead, dish out 20 percent more vegetables. Your plate will look just as full, but hold fewer calories.
2. See it before you eat it—and while you eat it.
One of the reasons it's so easy to overeat at a party is because social eating induces “eating amnesia. “ We might have an idea of how many times we went back to the food, but not realize all of the calories we consumed. Instead of going back several times, fill up one plate with everything you plan on eating. Although it might look like an extra-full plate, it will contain fewer calories than if you went back for seconds or thirds.
3. Beware of the double dangers of leftovers.
The more side dishes and small bowls of leftovers, the more you will eat.
4. Sit beside slow-eating friends.
When we eat with others, we tend to mimic the speed at which they eat. Fast-eating friends will not only eat quickly, but also tend to eat more. Research also suggests that we tend to eat more when we're with more people; when eating at a table of four, we tend to eat 75 percent more than if we ate alone. It doesn't mean that eating solo is the only option, but it's important to be mindful while eating with others.
