Portion Sizes Can Be Tricky
To achieve or maintain a healthy weight, don’t rely solely on yourself to estimate calories. For a study, 70 adults, half of whom were overweight, spent an hour looking at images of food—hash browns, garden salads, and chicken curries, for example—served in different amounts on plates of various sizes. While doing so, they performed two tasks critical to eating well: picking the appropriate portion size and assessing the dish’s calorie count. They did well on the former, but less so on the latter. The overweight participants were especially bad at identifying a high-calorie meal when served in a small portion. To avoid weight-gaining mistakes, measure the foods you eat regularly to get used to what a serving size looks like. You can also invest in dishes that have inconspicuous measuring marks. A calorie counting app such as MyFitnessPal or Lose It can help you plan your meals.
SOURCE: Appetite, Sept. 17, 2019