Weight Loss & Diet Plans

Test Your Portion Size IQ

Eating With Your Eyes continued...

Her suggestion: Keep your portion sizes the same, but cut calories by lowering the fat in your dishes and adding more low-calorie ingredients like vegetables. Rolls and other researchers at Penn State found that study participants were satisfied with the same-size portion of food even when the calories were reduced by a third. They also found that the participants were less likely to notice a 25% calorie reduction than a 25% reduction in portion size.

"Most people are not immediately sensitive to the amount of calories in a meal, but they are very sensitive to how much they eat," Rolls says.

Indeed, the Penn State researchers found that when study subjects were allowed to eat as much as they wanted of the reduced-calorie foods, they ate 800 fewer calories per meal.

"Adding volume to foods with nutritious ingredients had a significant impact on calorie intake and is a tremendous tool for weight loss," Rolls says.

You can try this at home by making simple modifications to your favorite recipes so you can enjoy larger portions of healthier foods. Pump up the volume of your meals by tossing vegetables, fruits, and beans into casseroles, sauces, soups, salads, stews, and egg dishes. And lower the fat content by reducing added oils and fats, and choosing low-fat or no-fat varieties of ingredients whenever you can.

Getting Started: Portion Style

So how can you get your own portions under control? Young recommends evaluating your eating style to set yourself up for success.

For example, if you're a member of the clean plate club, keep the serving dishes off the table, use a luncheon-sized plate, and wrap up leftovers immediately to avoid temptation.

If restaurant meals are your downfall, order soup and salad instead of an entrée, and don't forget to move the bread or tortilla chip basket out of reach. If you can resist the temptation to finish your meal, portion off a third to a half and bring it home to enjoy for lunch the next day.

And what if you're partial to buffets?

"Take a lap around the table first to check it out, and then fill up on healthy foods first such as salads, fruits and vegetables," Young advises.

Fill your second plate (not to overflowing) with small portions of the more nutritious foods available. Try not to go back and refill your plate after that. Instead, sit back, drink a glass of water, and assess your hunger.