Before you gorge yourself on a massive piece of pie, consider this: Having a few bites will satisfy you just as much as a larger serving, according to a new study published in the journal Food Quality and Preference.
Researchers from the Cornell University Food and Brand Lab fed study participants portions of apple pie, chocolate, and chips. Some received a large portion (1,370 calories), others received a small one (195 calories). The participants who were given larger portions ended up eating a lot more than the people given less—237 calories compared to 134 calories. And not only that, both sets of participants later said they were equally satisfied.
“Our eyes are bigger than our stomachs,” says Lisa Young, PhD, RD, CDN, expert on portion sizes, and author of The Portion Teller Plan. We tend to eat everything on our plates, even if we’re no longer hungry, according to Young. Research shows that we rely more on visual cues to tell us when we’re full, rather than our internal cues.
The good news is that when it comes to satisfying a craving, a little snack can go a long way. And while it’s not easy to reduce the amount of food you’re consuming, especially when you’re presented with a huge, mouth-watering portion of something delicious, it’s really the key to weight control, Young says.
To eat less—but still totally satisfy your cravings—teach yourself what serving sizes actually look like, says Bonnie Taub-Dix, MA, RD, CDN, author of Read It Before You Eat It.
For example, 3 oz of protein looks like a deck of cards, while the tip of your thumb is about the size of a tablespoon, and the tip of your index finger is the size of a teaspoon. Just be aware that using body parts as a way to measure foods can be tricky: Someone who is a lot taller and larger is going to have a different sized palm than someone who is smaller, so the measurement will not be accurate, she says. Here, an easier (and more reliable!) way to measure food portions:
And click here to see 28 healthy snacks that won’t make you pack on the pounds.
More from WH:
Foods That Make You Do Bad Things
8 Weight-Loss Tips That Work
The Truth About Serving Sizes
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