If you're trying to lose weight you've probably been told to eat a smaller portion size. Eat just half of the pasta on your plate or better yet fill a very small plate with pasta and eat it all! We've even written blogs on how to choose the right dinner plate to control calories. New research shows another promising strategy for reducing portion size - eat smaller pieces of food.

A study published in the Journal of the American Dietetic Association¹ investigated the idea that people estimate their consumption in numbers (i.e., pieces of food) rather than quantities (i.e., cups, ounces, handfuls) and that larger pieces of food lead to greater overall food intake, as people are "satisfied" with a certain number of foods, regardless of size. In their study, researchers offered 33 college students unlimited consumption of candies while participating in an unrelated computerized experiment. For half of the students, the candies were cut into two pieces to make the small food-item size. But total amount available, in grams, was the same for both groups. Students were left alone to complete their computer task (and eat) for 30 minutes. Results showed that students ate about the same number of pieces, regardless of the size of the candy. Participants with the small pieces averaged 6.2 whereas participants with the large pieces averaged 6.9. This resulted in the consumption of about 60 fewer calories for the students in the small size candy group.

So now reread a blog we posted in February 2010 - Portion Size Helper or Marketing Excess. Maybe food manufacturers do have our best interest in mind :). It's definitely a weight loss strategy worth trying - especially with snack foods that we so often eat mindlessly. This week, try cutting your snack and mealtime foods into small pieces and see if you're satisfied with less!

¹Marchiori, D, Waroquier, L, & Klein, O. (2011). Smaller food item sizes of snack foods influence reduced portions and caloric intake in young adults. Journal of the American Dietetic Association, 111, 727-731.