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get us to buy more. But we don’t have to supersize portions at home, and shouldn’t. One researcher found that simply switching from a twelve-inch to a ten-inch dinner plate caused people to reduce their consumption by 22 percent.

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    Serve a proper portion and don’t go back for seconds.
    You lose all control over portion size when you have second helpings. So what is a proper portion? There is folklore offering some sensible rules of thumb based on your size. One adage says you should never eat a portion of animal protein bigger than your fist. Another says that you should eat no more food at a meal than would fit into the bowl formed by your hands when cupped together. If you are going to break the rule on seconds, at least wait several minutes before doing it: You may well discover you don’t really need seconds, or if you do, not as much as you thought.

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    “Breakfast like a king, lunch like a prince, dinner like a pauper.”
    Eating a big meal late in the day sounds unhealthy, though in fact the science isn’t conclusive. Some research suggests that eating close to bedtime elevates triglyceride levels in the blood, a marker for heart disease that is also implicated in weight gain. Also, the more physically active you are after a meal, the more of the energy in that meal your muscles will burn before your body stores it as fat. But some researchers believe a calorie is a calorie, no matter what time of day it is consumed. Even if this is true, however, front-loading your eating in the early part of the day will probably result in fewer total calories consumed, since people are generally less hungry in the morning. A related adage: “After lunch, sleep awhile; after dinner, walk a mile.”

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    Eat meals.
    This recommendation sounds almost as ridi culous as “eat food,” but nowadays it too no longer goes without saying. We are snacking more and eating fewer meals together. Sociologists and market researchers who study American eating habits no longer organize their results around the increasingly quaint concept of the meal: They now measure “eating occasions” and report that we have added to the traditional Big Three—breakfast, lunch, and dinner—an as yet untitled fourth daily eating occasion that lasts all day long: the constant sipping and snacking we do while watching TV, driving, working, and so on. (One study found that among Americans ages eighteen to fifty nearly a fifth of all eating takes place in the car.) In theory, grazing—eating five or six small meals over the course of the day—makes sense, but in practice people eating this way often end up eating more, and eating more processed snack foods. So unless you can confine your grazing to real food, stick to meals.

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    Limit your snacks to unprocessed plant foods.
    Remember the old taboo against “between-meal snacks”? Decades of determined food mar keti ng have driven the phrase from our consciousness. But the bulk of the 500 calories Americans have added to their daily diet since 1980 (the start of the obesity epidemic) have come in the form of snack foods laden with salt, fat, and sugar. If you are going to snack, try to limit yourself to fruits, vegetables, and nuts.

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    Don’t get your fuel from the same place your car does.
    American gas stations now make more money inside selling food (and cigarettes) than they do outside selling gasoline. But consider what kind of food this is: Except perhaps for the milk and water, it’s all highly processed, imperishable snack foods and extravagantly sweetened soft drinks in hefty twenty-ounce bottles. Gas stations have become “processed corn stations”: ethanol outside for your car and high-fructose corn syrup inside for you. Don’t eat here.

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    Do all your eating at a table.
    No, a desk is not a table. If we eat while we’re working, or while watching TV or driving, we eat mindlessly—and as a result eat a lot more than we would if we were eating at a table, paying attention to