Break through common nutrition myths, see what’s trending, catch up on latest research, and get
great tips from our team of Registered Dietitians.
Food Psychology
Most of us don’t overeat because we are hungry. We overeat because of external cues. Our environment has a
strong influence on our eating patterns. There are many subtle prompts that can persuade us to eat, and
challenge our ability to control our eating. Most people are unaware of these subtle cues, and will even deny
that such influence affects them. However, being aware of these external cues can help us understand why we
eat the way we do. Then we can re-engineer our environment and behaviour to better manage our eating and to
eat more mindfully.
Does size matter?
Yes. People tend to eat more when using larger serving utensils and larger bowls or plates. In one study, guests at
an ice-cream social were given either a 17 oz. or a 34 oz. bowl. They were invited to go through a line and take as
much of four different kinds of ice cream as they wanted. The size of the serving scoops also varied. Some held 2
ounces of ice cream and some 3 ounces. Those who were given the bigger bowls ate 31% more ice cream than
those given the smaller sized bowls. Those with the bigger bowls and bigger scoops ate 57% more than those with
the smaller bowls and smaller scoops.
People tend to pour more into, and drink more from, a short, fat glass than a tall, thin glass. Researchers recruited
45 bartenders with over 5 years-experience. They were asked to pour 1.5 ounces of liquor into either a short, fat
glass or a tall, thin glass. The bartenders had to pour the liquor without the use of a measuring cup, pour spout or
shot glass. Those who were given the tall, skinny glasses were almost exactly on target, whereas those who were
given the short, fat glasses poured 37% more than their target.
Reengineering Strategy: Purchase smaller packages, use smaller plates and bowls, and use tall thin glasses.
Does our stomach know how many calories we eat?
No. Our stomachs don’t count calories and our memories aren’t good at tracking how much we’ve eaten. Most of
us rely on the volume of the food to tell us when we’re full. We eyeball how much we think we want, serve it, and
then eat until it’s gone. Also, most people eat until they have a visual cue, such as an empty bowl or plate, to
indicate they are done.
In one experiment, 30 people were served soup out of a "bottomless bowl" that was pressure-fed under the table,
and slowly refilled from the bottom without them knowing. Another 30 people were served soup in regular bowls.
The people with bottomless bowls ate 73% more than those with regular bowls, but they didn't rate themselves
fuller than those who ate less.
Reengineering Strategy: Put everything you want to eat on a plate before you start eating. People who pre-plate
their food eat about 14% less than those taking smaller portions and then going back for seconds or thirds. Keep
empty glasses, wing bones, etc. visible. You’ll eat less if you see, and remember, what you’ve already eaten.
Can we trick our brain into thinking we’re eating more when we’re actually eating less?
Yes. People tend to eat the same amount, of food each day, regardless of how many calories they take
in. Since some foods have fewer calories per gram—filling your plate with more of those means you’ll
be eating fewer calories without actually eating less food – this concept is called “volumetrics.” Lowdensity foods, i.e. fruits and vegetables, help you feel full and satisfied because they are low in calories
but high-volume. But “volumizing" your meals isn't simply about piling veggies next to a serving of lasagna,
it’s about packing your recipes with low-density ingredients.
In a study people who ate an entree made up of 25% pureed vegetables—in this case, squash and cauliflower
were blended into macaroni and cheese—consumed 360 fewer calories per "volumized" dish than the pasta
only version.
Pumping up foods with air also works to increase volume and promote a feeling of fullness. A team of
researchers served Cheetos to two groups of women. One group got the original Crunchy Cheetos and the
other group was given the airy version, Cheetos Puffs. Because the snacks differed in aeration and, therefore,
volume, the Puffs group ended up taking in 73% more food, but 21% fewer calories.
Reengineering Strategy: Modify recipes to include more vegetables. You’ll not only get the benefit of more
veggies, but you’ll be reducing calories at the same time! Give potato chips a miss and look for light and airy
snacks such as air-popped popcorn or rice crackers/chips/cakes.
Do we eat more because we love the taste?
Not always. Researchers provided movie goers with a free soft drink and a free bucket of popcorn (either
medium-size or large-size) for their matinee show. Each person was given their own popcorn container, and
each container was designed to be so big that one person couldn't finish the entire bucket. The containers
were filled with 5-day-old popcorn. At the end of the show, the popcorn buckets were weighed: even though
both groups ate the stale popcorn, those who had the large container ate 53% more than those who had the
medium container. Were these movie goers hungry? Not likely, as many had just eaten lunch. Were the
movie goers enjoying their stale popcorn? Again, not likely. They were encouraged to eat by their
environment: they were holding a bucket of popcorn, others around them were eating popcorn, they were in
an atmosphere associated with eating popcorn, and they were distracted by the movie they were watching.
Reengineering Strategy: Eat before you go out so you won’t be as tempted to eat because of the setting
you’re in…and, if you’re going to eat, choose smaller packages and containers.
http://foodpsychology.cornell.edu/research/movies-how-external-cues-and-perceived-taste-impact-consumptionvolume
http://nutrition.psu.edu/foodlab/barbara-rolls
http://foodpsychology.cornell.edu/research/bottomless-bowls-why-visual-cues-portion-size-may-influence-intake
Talk to your Registered Dietitian for more information.
Paprika and Black Pepper Popcorn (Mangotomato.com)
Makes 2-3 servings
Ingredients
2 tsp olive oil
5 tsp dry corn kernels
1/2 tsp freshly ground black pepper
1 tsp smoked paprika
Shaved Parmesan, to taste
Instructions
1. Heat a large deep skillet or a wok with a tight-fitting lid. Add oil and allow it to heat.
2. Drop one corn kernel and wait until the oil around it starts to sizzle. Drop the rest of the corn
kernels. Cover and shake the pan. You'll start hearing the kernels popping. Continue to shake
the pan. Once the popping slows down, you are done. (It's better to have some kernels remain
un-popped than to burn them.)
3. Transfer the popcorn to a large bowl, mix in black pepper and paprika and top with Parmesan.
Serve immediately.
Want your patients to learn more about healthy recipes?
Refer them to our monthly Cooking Demonstrations!
*NEW* in 2017 is our 3-week cooking series on improving blood sugars!
Open to anyone who wants to increase their confidence in the kitchen and
learn how to better manage their blood sugar through good nutrition. Ask
your Registered Dietitian for more information or call 905-667-4863 or email
[email protected]