What Is the Appropriate Amount to Eat?
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Over the past 50 years, food consumption has increased worldwide in some regions, and obesity rates have also risen.
Industrial foods tempt our appetites, but how can we avoid overeating and stay healthy?
A striking example of increased appetite driven by outside food sources can be seen in the United States. After the 1980s, Americans increased the frequency of eating out, and competition among food vendors further fueled appetite increases.
“If one pasta place offers a small portion, another starts giving larger portions. People then began frequenting restaurants with bigger servings,” said Dr. Lis Young of New York University in a Food Chain program interview.
“Food is often very cheap, so offering more for an additional fee benefits both sides. You feel like you’re getting a deal, and they earn extra money,” she added.
Dr. Marle Alvareng from the University of São Paulo says this trend has also spread to developing countries including Brazil.
“This is often seen with packaged and processed foods, but traditional foods like rice, beans, and flour-based meals usually don’t come with such discounts,” she explained.
Dr. Young calls this phenomenon the Americanization of food.
“American-style foods like McDonald’s and candy bars have spread to other countries, and portion sizes have grown. Eating highly processed foods adds around 500 extra calories to your daily intake.”
Does Eating Large Quantities Increase Appetite?
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One study showed that larger portion sizes lead people to eat more. A meta-analysis found that doubling portion sizes increased intake by 35% on average.
“It’s not just about finishing everything on the plate, but giving larger portions makes people tend to eat more,” explained Professor Lenny Bharteniyan of the University of New South Wales, Sydney.
However, it’s often difficult to determine how much is appropriate because people may not feel fully satiated, and when uncertain, they usually focus on portion size.
“We are often not fully hungry but also not full. In such cases, it is hard for us to properly interpret the signals from our body,” said Professor Bharteniyan.
Is Using Smaller Plates an Effective Solution?
Using smaller plates was once believed to reduce overeating because smaller portions look larger and trick people into feeling they’ve eaten more.
However, research does not fully support this notion.
“The amount someone eats is not linked to the size of the plate. It is only affected by whether the available food is abundant or not,” said Professor Bharteniyan, a specialist in nutrition and weight psychology.
In other words, if food bowls or plates are on the table or within reach, people tend to eat frequently even if the plates are small.
Therefore, it is essential to keep leftover food out of sight and reach after serving meals. “Keep it away so that it’s not accessible,” the professor advises.
How to Control Food Portion Sizes?
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The most crucial step is for individuals to listen to their hunger signals and be aware of what they are eating, experts say.
“People often don’t pay attention to what’s on their plate. They don’t recognize their own hunger well and are unaware of when they feel full,” said Dr. Lis Young of New York University.
Additionally, it’s important to be especially mindful when adjusting food amounts, particularly when adding more food.
“My advice is to be attentive. Measure the quantities, and if you understand the basis, try to learn what industries are promoting and doing with their marketing and variety,” said Dr. Marle Alvareng.
How to Eat Snacks?
“If you are eating whole fruits like an apple or pieces of natural fruit not packaged in processed form, the quantity does not make a big difference because this consumption is healthy,” Dr. Young said.
But for labeled packaged foods, appropriate serving sizes are printed on the package, and opening the package helps understand what kind of food you are actually consuming.
“People might say, ‘I only eat a small bowl of cereal for breakfast.’ But if asked to serve it into a bowl and compare it with the package’s recommended serving size, they may be consuming three times more than recommended,” she explained.
“Eat according to the recommended portion sizes. It will be better for you.”