[Image by Frank H. Nowell via University of Washington Libraries]
Brian Wansink is on a mission to change the way we eat.
As the director of the famed Cornell Food and Brand Lab he’s given the world the 100-calorie snack pack and the Ig Noble Award-winning Bottomless Soup Bowl Experiment. He’s scrutinized centuries of Last Supper paintings to track the evolution of portion sizes, and knows just how many more people will order mac and cheese if you add the descriptor ‘creamy.’ Wansink is pretty much the foremost authority on why we make so many bad food choices, and he’s concluded that most people basically have no idea how much they’re putting in their mouths or why.
Your tastebuds and appetite aren’t calling the shots.
Of the 220 or so food-related choices you face in an average day, Wansink has found that maybe 15 of them lead to conscious, active decision-making based on health, hunger, and taste. The vast majority are of the mindless variety—when you help yourself to seconds because the bowl is right there or take a gulp of orange juice because you saw the carton when you opened the refrigerator. Your kitchen is leading you—even tricking you—into mindless eating.
There are fat kitchens and skinny kitchens.
Wansink’s research determined that easy access to certain foods predicts the weight trajectory of a kitchen’s denizens. Occupants weigh nine pounds more than the norm when a box of cookies or bag of potato chips is sitting on the counter. A visible box of cereal correlates to an extra 21 pounds. Soda is the most dangerous countertop fixture—even when it’s diet soda—associated with 25 extra pounds, while a filled fruit bowl predicts that the occupant will weigh eight pounds less than the norm.
You too can have a skinny kitchen:
- Wrap your ice cream in foil.
Put the cookies on the highest shelf or the lowest. Turn the pantry into a coat closet and the coat closet into a pantry. Do whatever you have to do so that you’re thinking before you indulge, and even working for it.
- Add color.
You eat more in a white kitchen. You also serve yourself more on white plates. The contrast works against you, encouraging you to fill the negative space.
- Skip the candles.
You linger at the table when the lights are low. Dim lights lead to second helpings.
- Think small.
You’re probably going to eat 90% of whatever is on your plate, so make it a smaller plate. And while you’re at it, a smaller serving spoon can cut serving size by 14% regardless of the plate size.
- Rearrange your food.
Mindless Eating 101: if you see it, you’ll eat it. You’re three times more likely to eat the first food you see in the cupboard than the fifth; the same goes for the top shelf of the refrigerator versus the crisper.
- Check the door swing.
You’ll cook more vegetables if you give them the path of least resistance. Your refrigerator should open toward the sink where you’ll wash and prep them. It’s about a $40 repair job if you’re swinging the wrong way.
In a perfect world, we would all eat mindfully. In the real world, something like 90% of us are mindlessly ruled by environmental food triggers. In his recently published Slim by Design: Mindless Eating Solutions for Everyday Life, Wansink doesn’t try to fight those tendencies, but helps us understand and manipulate eating environments so that, even when it’s mindless, we’ll eat less and enjoy it more.