Get Healthy

Eat From a Smaller Plate and Bowl

Believe it or not, the size of your plate can affect how much you eat.

In one study, scientists found that people who ate from large serving bowls ate 56% (142 calories) more food than people who ate from smaller bowls (3).

In an analysis of 72 studies, scientists found that people consistently ate more food when offered larger portions and plates (4).

The simple illusion of eating from a smaller plate could help you feel satisfied with less food.

SUMMARY:Eating from a smaller plate is a simple way to trick your brain into eating less. This can be useful if you feel the portions you eat are too big.

Swap Refined Carbs for Whole, Unprocessed Carbs

Refined carbs are commonly known as simple carbs or “empty” carbs.

They are rigorously processed and stripped of nearly all their nutrients and fiber. This means they add extra calories to your diet with no nutritional benefit.

Examples of refined carbs include white flour, white bread and white rice.

Not to mention, eating a diet rich in refined carbs may increase your risk of chronic diseases, such as heart disease and type 2 diabetes (5, 6).

Choosing whole, unprocessed carbs like whole wheat flour and brown rice lets you eat the foods you normally eat with the added benefits of fiber, vitamins, minerals and other nutrients.

SUMMARY:Refined carbs are sources of “empty” calories and provide no nutritional benefit. Swapping them for whole, unprocessed carbs can increase your nutrient and fiber intake.

Add Some Fruit to Your Morning Oats

Fruit is a great way to add some color and flavor to your morning oats.

Fruit is loaded with plenty of vitamins and minerals that are essential for optimal health. It also has plenty of fiber and water that can help you stay fuller for longer (1, 7).

In addition, fruit is a great source of polyphenols — compounds that give fruits and vegetables their bright color.

These compounds act as antioxidants in the body and can help it fight inflammation. Additionally, studies have shown polyphenols may help reduce your risk of heart disease, type 2 diabetes and an early death (8, 9, 10).

A study with 7,447 participants found that people who ate the most polyphenols had a lower risk of an early death than people who ate the least polyphenols (11).

SUMMARY:Although fruit can be high in sugar, it is also packed with plenty of vitamins, minerals and compounds, such as polyphenols. Polyphenols may have great health benefits.

 Eat Fatty Fish Often

Fatty fish like salmon are some of the most nutritious foods on the planet.

They are an excellent source of omega-3 fatty acids — a type of essential fat that you can only get from the diet. Despite their importance, very few people in Western countries eat enough omega-3 fatty acids (12).

Research has shown that people who consistently eat the most omega-3 fatty acids tend to have a lower risk of heart disease, less chronic inflammation and better mental health (13, 14, 15, 16).

In addition, fatty fish are a great source of B vitamins. This group of vitamins helps the body make energy, repair DNA and maintain healthy brain and nerve function (17, 18).

Aim to eat at least two servings of fatty fish per week. Great examples are salmon, mackerel and herring.

SUMMARY:Fatty fish like salmon, mackerel and herring are great sources of omega-3 fatty acids and B vitamins. Aim to eat fatty fish at least twice a week.