The Cultured Girl

Glamour magazine this month has a sort of interesting, sort of obvious feature story about why Americans eat too much. (The basic message: Portions are huge, nutrition information is misleading, and we are surrounded by food ads.) To me, what hit home the most was the sidebar about how you can change your personal eating habits so you’ll no longer crave those huge portions. It doesn’t seem to be online, but here are some excerpts from the basic tips:

• “Try the 20 percent trick. Whatever you plan on eating, with the exception of fruits and vegetables, put 20 percent less on your plate—odds are you’ll feel just as satisfied.”
• “Make your meals appear bigger. … Pad your hamburger or sandwich with lettuce and tomato so it looks thicker … or serve your meal on a smaller plate or in a smaller bowl.”
• “Eat more slowly. Simple biological fact: It takes time for your stomach to signal to your brain that it’s full. What’s more, when you eat quickly, you spend much less time tasting your food—which make leave you feeling unsatisfied … “

Lately, I’ve really been focusing on point No. 3, watching the clock to make sure I don’t scarf down my food and instead savor it over half an hour or so. Other good strategies including drinking a glass of milk before a meal and trying to leave a few bites of food on the plate. Like the 20 percent trick, you’ll probably be just as satiated without eating the last few bites.