The color of your dinnerware can affect how much you eat

Have you ever stopped to consider how something as seemingly insignificant as the color of your dinnerware could have a profound impact on your eating habits? In the colorful world of culinary experiences, the hue of your plate may hold more power than you realize.

A Feast for the Eyes: The Psychology of Color

Color isn't just a feast for the eyes; it’s a psychological powerhouse that can influence our emotions and behaviors. Warm hues like red, yellow, and orange are known to stimulate the appetite—perhaps explaining why so many fast-food chains opt for these colors in their branding. These hues can trigger feelings of warmth and excitement, subtly encouraging us to eat more and faster. On the other hand, cool colors such as blue and green are generally less appetizing. Blue, in particular, is a rare color in natural foods and can suppress the appetite, making us eat less.

The Delboeuf Illusion: Size Matters

Enter the Delboeuf illusion, a visual trick that plays a significant role in our perception of portion sizes. This illusion, named after the Belgian philosopher Joseph Delboeuf, demonstrates that our perception of size can be distorted by surrounding shapes. When your food matches the color of your plate, portions appear smaller, tricking you into serving and consuming more. Conversely, a high contrast between food and plate color makes portions seem larger, helping you feel satisfied with less.

Imagine a generous serving of spaghetti Bolognese on a red plate. The similar hues blend together, making the serving seem modest and encouraging a second helping. Now picture that same dish on a bright white plate—the contrast makes the portion look more substantial, satisfying your hunger with a single serving.

Color and Mindfulness: Slowing Down the Meal

Choosing your plate color mindfully can also enhance the eating experience. Uniquely colored or patterned plates draw attention to the act of eating, promoting mindfulness and slower consumption. This can lead to increased satiety and reduced overall intake, as you give your body the time it needs to recognize fullness.

Experimental Evidence: Plates of Power

Scientific studies lend credence to these colorful claims. In a notable study by Van Ittersum and Wansink (2012), participants served themselves 30% more pasta when it was presented on plates that matched the pasta's color compared to contrasting plates. Similarly, Genschow et al. (2013) discovered that people consumed fewer calories when eating from red plates, suggesting that the color red might act as a subtle stop signal.

Practical Applications: Paint Your Plate

Armed with this knowledge, you can strategically choose dinnerware to support your dietary goals. For weight management, opt for smaller, contrasting-colored plates to naturally reduce portion sizes. If you’re looking to stimulate appetite, especially for picky eaters or those with medical conditions, warm-colored plates might do the trick. Meanwhile, cool-colored plates can be a helpful tool for those aiming to curb their consumption.

The next time you set your table, consider not just what you're serving, but how you're serving it. The color of your dinnerware is more than a mere aesthetic choice; it's a powerful tool that can shape your eating habits and enhance your dining experience. Whether you're aiming to eat less, eat more mindfully, or simply enjoy your meals more, the secret might just lie in the palette of your plate.

Smaller plates can help control portion sizes

The idea that smaller plates can help control portion sizes is supported by both psychological research and practical .

Perceived Portion Size: Research has shown that the size of our plates can influence our perception of portion sizes. When we use larger plates, we tend to serve ourselves larger portions to fill the available space. Conversely, smaller plates make the same portion appear larger, leading us to serve ourselves less.

Plate-Food Contrast: Smaller plates create a higher contrast between the portion of food and the empty space on the plate. This contrast makes the portion size more noticeable, prompting us to serve and consume smaller portions.

Delboeuf Illusion: The Delboeuf illusion, a visual illusion named after the Belgian philosopher Joseph Delboeuf, demonstrates that the perceived size of a central object (such as a portion of food) is influenced by the size of the surrounding object (the plate). When the plate is larger relative to the portion of food, the food appears smaller, leading us to serve ourselves more.

Practical Observations:

Behavioral Patterns: Many individuals intuitively recognize that using smaller plates can help them eat smaller portions. This observation is often based on personal experiences and anecdotal evidence of feeling satisfied with less food when using smaller plates.

Restaurant Portions: In restaurants that serve fixed portions, the size of the plate can significantly influence how satisfied customers feel with their meal. Even if the portion size remains the same, serving it on a smaller plate can make the meal appear more substantial and satisfying.

Experimental Evidence:

Study by Van Ittersum and Wansink (2012): In this study, participants served themselves larger portions and consumed more calories when using larger plates compared to smaller plates. The researchers concluded that plate size had a significant impact on portion control and food intake.

Study by Wansink and Cheney (2005): This study found that individuals who were given larger bowls served and consumed 31% more ice cream than those given smaller bowls, despite estimating their serving sizes accurately. The researchers attributed this discrepancy to the influence of bowl size on perceived portion size.

Home Environment: Using smaller plates at home can be a simple yet effective strategy for controlling portion sizes and promoting healthier eating habits. It can help individuals manage their calorie intake without feeling deprived or restricted.

Restaurant and Food Service Industry: Restaurants and food service establishments can also benefit from offering smaller plate options to their customers. By providing smaller plates as an alternative, they can support portion control and promote customer satisfaction.