Join the Small Plate Movement

We've done dozens of studies that show that people can eat 20-25% more than they usually do and not feel any more full than normal.  Fortunately, they can also mindlessly eat 20-25% less and not feel any hungrier.

What's interesting is that if you use a 10-inch dinner plate instead of the 12-inch plate most of us have in our cupboard, you'll automatically --or mindlessly -- serve yourself 20-22% less food than you normally would.  Since it doesn't look like any less, you'll eat less and still be satisfied. The key is not to make the plate too small. Below 10-inches, it's too easy to realize something's different and you're likely to go back for more.

And this just isn't with plates.  Our studies in JAMA and the American Journal of Preventive Medicine show that the same is true with smaller serving bowls, smaller serving spoons, and smaller cereal bowls. (Click here to see how even a candy dish can cause mindless eating.)

Using smaller dinnerware is an easy way to Mindlessly Eat less and not realize it.  Last week at the American Public Health Association conference in San Diego, I announced the beginning of the Small Plate Movement, to help people begin to mindlessly eat less than mindlessly overeat. 

Try it out.  Use a smaller plate for dinner for a month, and let me know what happens. In our pilot study of this, the average person lost 1.8 lbs a month by simply using a smaller plate for dinner.  No dieting and no other change. 

Here are 3 quick tips to finding the right size plates:

1. Buy them in a box. The packaging will have dimensions, so look for a 10-inch plate size.
2. Buy them individually. You can simply take a piece of 8 1/2 x 11-inch paper out of your purse or billfold and use that as a benchmark. The plate's diameter should be a bit shorter than the long side of the paper.
3. Go to antique stores. You can get great smaller plates there from the 1940-1960s at a reasonable price.

While you're trying this at home, my Cornell Food and Brand Lab is working with the large restaurant chains to encourage them to joing the Small Plate Movement by reducing their plate size and reducing their portions (and prices).  We'll eat less, they''ll save money on food costs, and smaller plates will make the food still look like a good value. Viva the Small Plate Movement!

More easy ways to slim down:

Keep portion size in check -- take our quiz!

Find 20 recipes for healthy holiday cookies

Is your kitchen making you fat? Watch Brian Wansink's video to find out!