Did those pesky pandemic pounds make your jeans shrink too? Oh how I wish I didn’t like food so much.
It’s tempting to start a diet.
But diets don’t work for very long. We can’t live a life of deprivation. There’s something inside of me that wants whatever food I’m not ‘supposed’ eat. Can you relate?
This blog is all about little changes we can make for our body, mind and spirit that help us as we walk together on the path of health and well being.
For the next few weeks we are going to review these steps. We need these reminders of some simple little steps we can take to help those pandemic pounds disappear.
These are lifestyle changes and they work for me! If they work for me they can work for you too!
Our first little step is to switch to a smaller plate, the luncheon size.
I know it sounds too simple, right? But it’s about little changes that are easy to make into daily habits.
When I use the smaller plate it holds less food but it looks very full. My brain and eyes like the plate to be full. It kind of tricks my brain into thinking I am eating more food. It’s a sneaky trick that works!
Researchers from Cornell University have found that our brains have trouble judging how much food there is on a plate. We use the size of the plate as our reference for how much food to put on it. Overall they found that people serve themselves more food when using larger dinnerware and serve themselves less food when using smaller ones. http://foodpsychology.cornell.edu/content/plate-size
Take a look at these 2 plates, which has the most food?
Most of us think the plate on the top has more food. The surprise is that they both have the same amount, 1 cup of macaroni and cheese and 1/2 a cup of green beans.
The first one is the smaller luncheon size plate. The food covers most of the plate and we think there is more.
The second one is the full size dinner plate. The food covers less of the plate and we think there is less.
When we fill both plates they looks like this.
They look pretty similar, however the difference in the portion size is surprising.
I don’t count calories regularly but for this example I wanted us to see the calorie difference and the portion sizes between the two plates.
On the smaller luncheon plate, to the left, the portion is 1 cup of macaroni and 1/2 a cup of green beans. The caloric count is 375.
On the regular dinner plate, to the right, the portion is 2 cups of macaroni and a 1-cup of green beans. The caloric count is 750! .
Using a larger plate doubles the portion size and the calories too!
Wow! What a difference in portion size and calories just by switching to a smaller plate!
I think you will be surprised by how the smaller portion can satisfy you.
When I use the smaller plate I don’t feel deprived because the plate is full and my portions are naturally smaller!
It’s a sneaky trick that works!
I’m not on a diet. It’s a lifestyle!
We’ll discuss what nutrient rich foods to put on our smaller plates in a future post.