365 Changes

The Portion Size Audit

Written by

Craig Constantine

in

Plate sizes have increased from 9 inches in the 1960s to 11-12 inches today—a 12-inch plate has 44% more surface area. Research by Geier, Rozin, and Doros on “unit bias” shows people serve themselves 25-30% more on larger plates without awareness, then eat it all because a full plate feels like a complete meal. You’re not choosing portions—your plates are. Smaller plates are one of the simplest environmental interventions. This companion covers the expanding plate, unit bias, visual illusions, the audit, and the intervention. (4 min read)

One thought like this, every morning.

You don’t need more information about eating. You need the right idea to show up at the right time — before hunger, before decisions, before habits kick in.

Every morning, 365 Changes sends you one. Not a meal plan. Not a rule. Just a question or idea to sit with while you make coffee. Each one is simple, but they accumulate — and slowly, the way you think about eating starts to shift.

Get the daily prompt — it’s free:


Learn more about the daily prompt.

There’s more to read here — a companion essay that goes deeper into this topic. It might explore why willpower fades by evening, how your kitchen layout shapes what you eat, or what it really means to become someone who simply eats well. Each one takes a few minutes and leaves you thinking.

There are 84 of them across five areas — identity, environment, knowledge, decisions, and troubleshooting — and a Reader membership unlocks them all.

Join Now

Already a member? Log in here

More posts

  • The Energy Drink Habit

    A typical energy drink contains 25-55 grams of sugar (more…

  • The Craftsperson

    The craftsperson builds slowly, deliberately, for durability—thinking in years, not…

  • The Networking Event

    Networking events are about connections, not food—but food is everywhere.…

  • Ghrelin

    Ghrelin is the “hunger hormone” that rises before your usual…