Quotes from Brian Wansink

Big dishes and big spoons are big trouble. As the size of our dishes increases, so does the amount we scoop onto them. They cause us to serve ourselves more because they make the food look so small.

Hearing can't dares a person to find a workaround. It's a basic psychological theory called reactance - telling someone no just makes them want it more.

The beauty of impulse eating may be that you end up eating less—when you do eat—than someone who has been thinking about the food for hours. The more you think of something, the more of it you'll eat.5

In fact, "diet" comes from a Latin word which means "a way of life.")

The basic rule: distractions of all kinds make us eat, forget how much we eat, and extend how long we eat—even when we're not hungry.

Unfortunately, deprivation diets don't work for three reasons: 1) Our body fights against them; 2) our brain fights against them; and 3) our day-to-day environment fights against them.

The consequences of not serving chocolate milk are that many don't drink milk at all. We discovered that when eleven Oregon schools banned chocolate milk, 10 percent fewer kids drank milk, 29 percent more of the white milk taken was thrown away, and 7 percent fewer kids ate school lunches.

We overeat because there are signals and cues around us that tell us to eat. It's simply not in our nature to pause after every bite and contemplate whether we're full. As we eat, we unknowingly—mindlessly—look for signals or cues that we've had enough.

This is simply a piece of paper that has a month's worth of days across the top (1–31) and your three daily 100-calorie changes written down the side. Every evening, you check off the changes you've accomplished. This small act of accountability makes you more mindful