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Is your kitchen making you fat? Are there sugary snacks gracing the counter calling your name? Do you watch TV while dining on large 12” plates? If you answered, “yes” to any but the kitchen question, you’re probably ingesting more calories than you thought.

Brian Wansink, PhD, author of Mindless Eating: Why We Eat More Than We Think, is a leading authority on ‘mindless’ overindulging and plausible reasons why. Research indicates in the course of a day, we’re tempted about 200 times with food choices. (That seems excessive. It’s a wonder we accomplish anything else). Some of his findings we’ve heard before, but others provoke thought and action.

Obviously, fattening snacks in plain view are begging to be eaten. Out of sight, hopefully, out of mind. Replace sweets on the counter with a lush bowl of fresh fruit.

Reduce the size of your dinner plate. Big plates invite hefty portions but if you can’t part with your favorite mega-china, spread the food around instead of mounding it. The illusion will be that of a full plate mounding will definitely bump up the calories. Adhere to the 25-25-50 rule: 25 percent lean protein, 25 percent whole grains, and 50 percent fruits and vegetables.

Another way to prevent overeating is eliminating family-style serving. If you’re surrounded by food, research suggests you might eat 20 percent more than if someone served you a reasonable portion. Wansink elaborates that if you must have platters on the table, place a salad front and center. You’ll eat more of whatever serving dish is closest to you, even if it’s not your favorite. Put the other platters at a distance, perhaps on a buffet table. He claims you’ll eat 30 to 50 percent less if they’re about six feet away. This would be an easy experiment for all of us to try.

Make a habit of sitting down to eat, at a table, using a plate. This applies to snacking also. Eating directly from a bag or container whether it’s chips, ice cream, raisins, etc., makes portion and self-control nearly impossible. Turn off the TV and dim the lights. Studies reveal television and other distractions can cause us to consume an additional 100 calories per meal. Softer lighting while slowly eating equates fullness sooner. Bright lights tend to make us rush through the meal.

Has this happened to you? The hotter you are, the less you feel like eating. Adjust your air conditioner or dine on the lanai. Don’t forget a vase of flowers. They will look stunning but choose varieties with heavy aromas that contrast with foods, such as lilies. Flowers that are similar to food smells could make you eat more. Also, no matter how rushed you are, make your dinner table special. It doesn’t take additional effort and the food really does taste better. Try these tips. Since they’re simple and easy, you will lose only calories and that’s a good thing.

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Kay Sager is a certified fitness and aquatic specialist living at Port of the Islands. She is a personal trainer using land and water fitness and teaches swimming. She also has written articles for Physician and Sports Medicine among other publications. Kay can be reached by e-mail: kswimfit@aol.com.