What you put on your plate makes a big difference when it comes to what you are putting into your mouth. A recent study from Columbia University showed that most adults eat approximately 92% of the food that is put on their plates.

Scientists examined the eating habits of nearly 1,200 adults in eight different countries, including the U.S., Canada, France, Taiwan, Korea, Finland and the Netherlands. Results were similar across all of the countries, showing that people tend to eat about 92% of the food presented. This is different from the percentage of most snacks, with only about 76% of the snacks prepared being consumed.

The study, which was published in the International Journal of Obesity, revealed that adults tend to have an awareness of how much they want to eat and therefore put that amount onto their plates. As a result, the only way to eat less is to serve ourselves less food.

Here are a few helpful tips that may help you eat less and keep your weight better in control:

1. Pay attention to the size of the plate

Studies have shown that eating off of a smaller plate often means consuming less food. A plate that is only 2 inches smaller in diameter will hold almost 25% less food.

2. Plan meals carefully

Planning meals can help control what you eat. When you know what you will be serving, it can help your brain be prepared for how much you will eat—even before the food is prepared. When you plan the amount of food before you get hungry, you will eat less.

3. Think about wanting to eat less

Paying close attention to the serving size will help you to put less food on your plate. Don’t just absentmindedly fill up your plate. Learn about healthy portion sizes for best results.

SOURCES: https://www.prevention.com/food-nutrition/healthy-eating/a20475206/portion-control-your-plate/; https://www.health.com/condition/type-2-diabetes/8-tips-for-controlling-portion-sizes; Image courtesy of Lavoview / FreeDigitalPhotos.net