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Eating Behavior and Portion Control

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The eyes have it! What you see is what you'll eat.
Portion control is a hot topic in health right now. So much so that food companies are repackaging entire product lines to cater to consumer demands for healthier options – even McDonalds has done away with supersized meals.
And it’s not just a food industry or weight control trend – scientists are also eyeing up what’s on our plates. Several recent studies examining the relationship between portion size and what we eat offer helpful insights for anyone trying to downsize – on dinner or body dimensions.
Read on and see how these studies can help you improve your portion control and lose weight more effectively.




Your eyes are not bigger than your stomach

How many will you take?


When it comes to portion control, the eyes have it. That’s because, contrary to the much-quoted motto, your eyes are not bigger than your stomach. In fact, according to several recent studies, what your eyes see on the plate determines to a significant extent how much you eat.

For example, if there are 20 cashews in a bowl, you might take six or seven (52 calories). However, if there are 50 cashews in a bowl, you’re more likely to take a handful of 15 (130 calories). In both cases your eyes will tell your stomach and mind that you’ve had a moderate portion – but the “moderate portion” from the larger bowl has 80 more calories.

In one study investigating visual cues and eating habits, grad students at a Super Bowl party served themselves Chex Mix from two different sized serving bowls. Researchers observed that those who ate from the 4-liter bowl consumed 42 percent more of the Chex Mix than those who ate from the 2-liter bowl.

Participants in a related study were also given two different sized bowls of Chex Mix and asked to take a “normal” serving size from each. For most participants the “normal” serving size from the larger bowl was 50 percent larger than the “normal” serving size from the smaller bowl, proving again that the more food is available, the more you will take.

Portion control tip: Both of these studies show that the bigger the serving bowl, the more you eat because you think it’s a “normal” amount. To overcome this portion distortion try serving your food on smaller plates, or weighing your food so you know exactly how much you’re eating. Don’t rely on your stomach to tell if you’re full – remember, your stomach is often as big as your eyes!


A package deal?


Shop smart - buy smaller packages


Although food companies are starting to downsize product packaging, large package sizes are still a major barrier when it comes to exercising portion control effectively.

Studies show that larger package sizes make people use more. Brian Wansink and his team at the Food and Brand Lab at the University of Illinois have conducted over 50 experiments involving everything from M&Ms and spaghetti to popcorn and detergent in Laundromats, and found that larger packages can cause people to consume up to 48 percent more. That’s 148 percent more candy calories than you need in the first place!

So while it might seem like you’re getting a good deal when you buy a large bag of pretzels for only 40 cents more than the regular size – you’re not saving anything in terms of calories. In fact, you’ll spend more. You also don’t save much when it comes to cost. Research has found that you simply use more or waste more. With this attitude, a larger package can often be more costly.

Portion control tip: Aside from the obvious advice to buy smaller packages, try purchasing the bulk-size product and then splitting it up into reasonable portion sizes in separate containers when you get home. That way you really do get a good deal without spending unnecessary calories.
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Just because you don’t like it doesn’t mean you’ll eat less


Don't like popcorn? Don't eat it!
If you don’t like something, you won’t eat much of it, right? Think again! A common way for portion distortion to get the better of you is with foods you don’t like much.
In a study involving popcorn and moviegoers, Wansink demonstrated that even those who don’t like popcorn will eat more of it if given a larger portion. Moviegoers in the study who didn’t like the popcorn still ate 61 percent more if randomly given a large container rather than a small one! Comparatively, those who actually liked the popcorn increased consumption less significantly (by 49 percent) when given a larger container.
Portion control tip: Don’t be fooled! Portion size influences the amount you eat no matter how much you like or dislike it. A good rule of thumb is if you’re not partial to a particular food, don’t eat it. Save your calories for foods you actually enjoy!

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Using portion distortion to your advantage!


The more you serve, the more you'll eat
All this bad news about portion sizes might sound discouraging, but let’s focus on the positives for a moment. If it’s true that the bigger the portion, the more you will eat, then eating those greens might not be such a challenge after all.*
Think about it. If you struggle to eat a healthy food that you know is good for you, you can use portion distortion to your advantage. Pile your plate high with broccoli and brussel sprouts. Fill that bowl to the brim with brown rice or oatmeal. Load your lunch-bag with pieces of fruit. Put an entire jug of water on your desk at work – not just a glass. Although you’re unlikely to consume the lot, you will eat and drink more than if you used smaller portions.
Portion control tip: Increasing the portion size of healthy, low-calorie foods you don’t like can help you eat more of them. Serve yourself lots more than you want to eat, and you’ll probably eat close to a healthy amount. If you’re going to leave half your carrots behind – make it a big half!

I think portion control and binge eating are the two biggest things that throw us off track.
It's amazing how small of a meal will fill you up if you just wait a 1/2 hour (assuming it's healthy foods).

Here's a really good article on portion sizes from sparkpeople.

http://www.sparkpeople.com/myspark/s...strategies.asp

this is a very good article. i thank you for it.