Video: 7 kitchen habits that will cut your calories By Mayo Clinic Staff Share Facebook Twitter Print details Surprise: How you keep your kitchen can make a big difference in your eating habits. For example, the lighting in your kitchen, the food you keep out on your counters and even the color of your dinner plates can influence what you eat and how much. See the simple changes you can make that add up to more mindful eating and fewer mindless calories. The result: A lighter, healthier you. Show transcript 7 kitchen habits that will cut your calories Turn on the lights. Good lighting makes you alert and more likely to make healthy choices. Tidy up. Kitchen clutter contributes to overeating, especially when you're stressed. Keep healthy whole foods front and center. People who display a fruit bowl weigh less than those who don't. Serve it up in the kitchen. You'll eat fewer calories without easy access to seconds. Give your screens a break. Distracted dining is known to lead to weight gain. Reach for smaller plates and bowls. They trick your brain into feeling full faster. Dress up your table with linens. Contrasting colors help your brain register how much you're actually eating. Guidance from the registered dietitian nutritionists and wellness coaches at the Mayo Clinic Healthy Living Program Get more healthy-action tips delivered daily when you download the Mayo Clinic app. Show references Biswas D, et al. Shining light on atmospherics: How ambient light influences food choices. Journal of Marketing Research. In press. Accessed Aug. 4, 2016. Vartanian LR, et al. Clutter, chaos, and overconsumption: The role of mind-set in stressful and chaotic food environments. Environment and Behavior. 2017;49:215. Wansink B, et al. Slim by design: Kitchen counter correlates of obesity. Health Education & Behavior. In press. Accessed Aug. 4, 2016. Wansink B, et al. Slim by design: Redirecting the accidental drivers of mindless overeating. Journal of Consumer Psychology. 2014; 24:413. Wansink B, et al. Food rituals that correlate with child and adult BMI. Obesity. 2014;22:E91. Ittersum KV, et al. Plate size and color suggestibility: The Delboeuf Illusion's Bias on serving and eating behavior. The Journal of Consumer Research, Inc. 2011;39:215. VID-20305560