Brownell says that people not only need to start buying smaller portions when they eat out, but also need to become agents of change. He urges people to start lobbying food companies about what they want to see.

If you're ready to start cutting back on your own portion sizes, here are a few tips that may help:

• Start with smaller amounts of food. You can always go back for more if you're still hungry.
• Don't rush your meal. You're more likely to be satisfied with a smaller portion if you take your time to enjoy each bite.
• Don't keep serving bowls on the table, unless they contain fresh fruits and vegetables (most of us need to eat more of these).
• When you eat out, put half of your portion in a take-out container as soon as the food arrives. Or, split an entree with a companion, and order soup, salad, or a vegetable side dish to round out the meal.
• Seek out restaurants that don't serve huge portions.

Published September 22, 2006.

SOURCES: Press release, American Institute for Cancer Research, Feb. 22, 2006. American Institute for Cancer Research, Nutrition Notes, Jan. 9, 2006. Wansink B., et al. Journal of Nutrition Education and Behavior, September 2005; 37:5; pp 242-245. Rolls, BJ et al. Journal of the American Dietetic Association, March 2004; 104:3; pp 367-372. Schwartz J., et al. Journal of the American Dietetic Association, September 2006; 106:9; pp 1412-1418. Kelly Brownell PhD, director of the Rudd Center for Food Policy and Obesity, Yale University. Email interview with Marlene Schwartz, PhD, research director of the Rudd Center for Food Policy and Obesity, Yale University. Email interview with David A. Levitsky, PhD, professor of nutrition & psychology, Cornell University. Email interview with Anne E. Becker, MD, PhD, director, Eating Disorders Clinical and Research Program, department of psychiatry, Massachusetts General Hospital, Boston.

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