How full is your plate?

Portion control is such a huge factor in proper nutrition. No matter how healthy your diet, if you over eat, you’re giving your body more than it needs. A while back I designed a chart to help determine normal portion sizes. But there is more to it than that.

A fun little portion control test

portion control

Can you tell which black circle is larger?

Look at this figure and tell me whether circle A or circle B is larger. Can you tell? If the large outer circle was your plate, which meal would feel more satisfying to you?

Chances are, you’d feel like you were eating more off of plate A.

Well, the answer to my question is that A and B are exactly the same size. But the outer circle creates an optical illusion. We feel like A is bigger because it takes more space inside of the outer circle.

The same illusion works for food. That’s why eating off of smaller plates is a good portion control technique. A 3-ounce piece of fish, ½ cup of rice, and 1 cup of steamed broccoli will feel like a much larger meal eaten from your small plates than if you put it on a large dinner plate.

When I want to splurge and have some ice cream, I always eat it in a ramekin. Even though I have a smaller portion than if I filled a cereal bowl, I feel like I’m eating a lot. It really works! Give this a try…for the next week, eat each meal off a smaller plate and see if you don’t feel more satisfied. Check back here and let me know how this experiment worked for you.

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