Planning gives us an opportunity to predetermine our portion sizes. Feeling satisfied with the amount of food we eat isn’t only physical; it’s psychological as well. When we are served large amounts of food, we eat large amounts of food; whether or not we are hungry or the meal is healthy. When meals are pre-planned, we are more likely to consume an appropriate portion size and eat more nutrient-dense foods, and less likely to contribute to food waste.
Knowing how much food we are going to consume before the meal helps to guide our feelings of satiety. In fact, feeling full is so intertwined with memories that even reminding someone of a recent meal will cause him or her to eat less. The feeling of fullness can be easily interrupted by a television show, so serving the proper portion and turning off the television are useful tools for the distracted eater. Those interrupted during a meal are more likely to feel hungry and eat more than they would have otherwise. When we break up the encoding of the memories we make while eating, it sets a size precedent for the next meal, causing subsequent meals to become larger.
Memories play such a vital function in our portion sizes that two to three hours after a meal, our feelings of fullness depend on how much we remember eating, not how much we actually ate. This means it is possible to retrain your brain to feel full after a smaller meal. Stop worrying about “shrinking your stomach” and focus more on making memories of your satisfying, perfectly portioned meal.
Bottom Line: Set the precedent for healthy food and portion sizes by preplanning your meals. Your mind and body will back you up.
Written by: Ariel Beaird, Wellness Workdays Dietetic Intern
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