What role do my eyes play in determining my appetite?

We have all used the saying "my eyes were bigger than my stomach" when we piled more food on our plate than we could eat. However, research has actually shown that your eyes determine the size of your stomach. Several studies have demonstrated that people will eat more food when more food is put in front of them, and yet feel no more satisfied than if they ate less.

In other words, if you pile large portions of food on a big plate, you won't tend to feel full until you have eaten much more food than if you were to put smaller portions of food on a smaller plate. Your eyes play a significant role in telling your brain how much food you need to feel full. The reality is that modern-day portion sizes are so large that you could easily cut most portions in half or even one-third and still eat enough food to feel easily satisfied.

The key to getting used to smaller portion sizes is to be sure that you consume larger portions of volumetric foods that are high in fiber and water first, then eat smaller portions of the higher calorie elements of your meal more slowly.

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