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Use taller glasses
According to a 2005 study published in the journal BMJ, researchers found when individuals used a taller glass vs. a wide one, people poured more liquid into a small, wide glass compared to a tall, slender one. When pouring yourself a drink, use a taller glass and you'll consume less calories.
Use smaller plates
In a study published in the American Journal of Preventative Medicine, when you use smaller bowls and plates, you'll avoid accidentally serving yourself large portions.
Match your food to the color of your plate
Koert Van Ittersum, associate professor of marketing at Georgia Institute of Technology, recommends matching the food to the plate (after you’ve downsized). According to a 2011 study published in Journal of Consumer Research, experts observed when adults served themselves white cereal on a small white plate, they served themselves smaller portions, compared to adults who poured dark-colored cereal on the same plates.
Large plate? No problem, make your portions pop
In a study conducted in 2011, researchers found when consuming food off a large plate one should make sure the food contrasts with the color of the plate, as a way to trick yourself into serving and eating less.
Match your plate with your table cloth
In addition, Van Ittersum suggests using like-colored linens as a way to camouflage the edge of the plate, reducing the optical illusion. This allows you to see your food serving for what it is, instead of comparing it to the size of the plate.
Published by Medicaldaily.com