Feast to Flourish: Using Evidence-Based Eating Habits to Stay on Track this Holiday Season

From plate size to not skipping meals, people are always sharing tips about how to not gorge yourself on the holiday feasts, but do they really work? Let’s dig a little deeper and see what the studies say. Although plate size may not matter, especially in some populations, there are some tricks that will keep you on track!

Serve yourself!

According to this 2014 study you are more likely to load up on vegetables for yourself than when another person is plating the food for you. For this reason, using a bigger plate could actually translate to more vegetables!

Imagine your meal.

Give yourself a jump start for success by deciding ahead of time how much you’re planning to eat. This may sound pedestrian but it’s actually important! Brunstrom’s Mind over Platter article reports that this not only helps control the portion size but also affects your perceived memory of what you ate. Accurately remembering what you ate actually affects your satiety. Also, be aware that with increased variety in foods (as we see in the holidays), portion sizes tend to be larger because it “increases sensory contrast” within the meal, altering our perception of the portions. So take those few seconds to think about the food in front of you. Continue reading “Feast to Flourish: Using Evidence-Based Eating Habits to Stay on Track this Holiday Season”