Count How Many Calories You Consume
Americans typically underestimate their daily intake by about 25 percent, reports nutritionist Carrie Latt Wiatt, author of Portion Savvy. The situation gets even more complicated when you eat out. In a 2006 study led by Cornell University, 105 diners in fast-food restaurants were asked how many calories were in their orders. For the small items, almost everyone guessed correctly; for the larger orders, the diners underestimated the calories by a whopping 38 percent. It may be an issue of perception, says study author Brian Wansink, Ph.D. The larger the quantity, the harder it is to make an accurate guess — the same is true for distances and heights.
Even professionals can be tricked by hefty portion sizes. When an NYU researcher asked 200 dietitians to estimate the calorie count of four popular restaurant dishes, the experts lowballed the number for each by a whopping 250 to 700 calories.
So stop assuming and start calculating. A good manual, like the classic Calorie King Fat & Carbohydrate Counter, makes it easy by giving you the calorie counts and fat grams for a huge number of foods.