Old Plates, New Insights: The Growing Problem of Dinner Plate Size

Old Plates, New Insights: The Growing Problem of Dinner Plate Size

Last weekend, while sorting through my china cabinet, which is full of plates I've inherited from my Nana and mother, I made a fascinating discovery. Three generations of dinner plates sat before me - my grandmother's wedding china from the 1920s, my mother's everyday plates from the 1980s, and my modern dinner set. When we stacked them together, the size difference was striking.

Nana's delicate dinner plates, with their faded floral pattern, measured just 23cm (9 inches) across. Mum's 1980s plates were noticeably larger, at 27cm (10.5 inches). But my contemporary plates are a whopping 30cm (12 inches) in diameter—nearly 30% bigger than Nana's plates!

This visual history of expanding dinnerware tells a bigger story about how our eating habits have changed over the decades. As our plates have grown, so too have our portions, often without us even noticing. It's particularly relevant for those of us cooking just for ourselves - do we really need these oversized plates when we're serving single portions?

The History of the Expanding Plate

The evolution of dinner plate sizes tells an interesting story about changing eating habits and cultural shifts. In earlier centuries, plates were smaller and simpler, reflecting more modest portion sizes and limited food variety. However, as prosperity grew in the mid-20th century, plate sizes began increasing - becoming a symbol of abundance and designed to accommodate more elaborate meals.

This growth in plate size correlates directly with increasing portion sizes and rates of overeating. Research shows that when using larger plates, we tend to serve ourselves more food and consume more calories without even realising it. A meta-analysis of 56 studies found that doubling plate size leads to an average 41% increase in the amount of food consumed.

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The Science Behind Why Plate Size Matters

Why do larger plates lead to overeating? It comes down to a fascinating visual illusion called the Delboeuf illusion. This psychological effect causes us to perceive the same portion of food as smaller when placed on a larger plate versus a smaller one. Our brains are essentially tricked into thinking we need more food to have a "normal" portion. See the diagram below.

Research findings showed that doubling plate size led to a 41% increase in food consumed. Conversely, reducing plate size from 30cm to 25cm (12 inches to 10 inches) resulted in an average 29% reduction in food served and consumed.

Using a 12-inch plate (30cm) instead of a 9-inch (23 cm) plate can result in serving up to 25-30% more food
Most people eat 92% of what they serve themselves
We tend to eat more when using larger plates without feeling more satisfied

Tips for Right-Sizing Your Plates as a Just4Me Cook

The good news is that you don't need to buy an entirely new dinnerware set to start practising portion control through plate size. Here are some budget-friendly tips for right-sizing your plates:

1. Start Small with Just Two Plates

Rather than replacing all your dinnerware, invest in just two smaller plates that you love. This gives you one to use while the other is in the dishwasher. Look for plates around 20-22 cm (9-10 inches )in diameter.

2. Shop Second-Hand

Older dinner sets from the 1950s-1970s typically featured smaller plates. Check out thrift stores, op shops, and antique stores to find beautiful vintage plates in smaller sizes. This is both economical and environmentally friendly.

Vintage Sizing Guide for Thrift Shopping:

1950s dinner plates: typically 23-25cm (9-10 inches)
1960s dinner plates: usually 25-27cm (10-10.5 inches)
1970s dinner plates: around 27cm (10.5-11 inches)
Modern dinner plates: 28-30cm (11-12 inches)

3. Repurpose Salad Plates

Many modern dinner sets include side and or dessert plates around 20 -22 cm (7-9 inches) - perfect for right-sized portions. Try using these as your main dinner plates instead.

4. Mix and Match

Don't worry about matching your existing set. Having a couple of unique smaller plates adds character to your kitchen and helps distinguish your "portion control" plates. After all, when cooking for you, you only need one plate at a time to eat from, not a whole matching dinner set.

Fun Facts About Plates Through History

Did you know?

The word "plate" comes from the Spanish "plata" meaning silver
Ancient Romans ate from flatbread trenchers rather than plates
The first ceramic plates appeared in China around 2000 BCE
Paper plates were invented in 1904 by Martin Keyes
The average restaurant plate has increased in size by 65% since the 1970s

Making the Switch: Practical Tips

So, change your dinner plate size if you’d like to try an easy way to reduce how much you eat. Here are some tips you might find helpful when transitioning to smaller plates, keep these tips in mind:

1. Measure Once

Use a measuring tape to check plate diameters when shopping. You are looking for 20-22 cm or ( 8-9 in) for main meals.

2. Consider Your Storage

Ensure any new plates fit in your cupboards and dishwasher before buying.

3. Start Gradually

Use smaller plates for dinner only, then expand to other meals as you get comfortable.

4. Pay Attention to ColorResearch shows that high contrast between food and plate colour can help reduce the serving size. Consider white or light-coloured plates.

The Small Plate Movement

Founded in the early 2000s, the Small Plate Movement has become a significant public health initiative. Studies show that using smaller plates can reduce food intake by up to 30% . The movement advocates for returning to plate sizes similar to those used in the 1950s, around 23cm (9 inches) in diameter.

The Impact on Just4Me Cooks

Why is this important for those cooking just for themselves? The right-sized plates ( ie smaller) offer several benefits:

Reduced food waste since you're less likely to over-serve
Better portion control without feeling deprived
Easier meal planning when portions are consistent
Cost savings from buying and preparing less food
Enhanced enjoyment of meals through mindful serving

Right-Sizing Your Cookware

Just as dinner plates have grown, so too have cooking vessels. Many casserole dishes and frypans sold today are designed for families of 4-6, making them impractical for smaller households. If you have a cupboard full of family-size pots and casseroles dishes and there is just one or two in the house most of the time now, maybe it is time to refresh your cookware. Here's a guide to cookware sizes that work well for one or two people:

Casserole Dishes:

15cm (6-inch) round dish: Perfect for individual portions
20cm (8-inch) square dish: Ideal for meals with leftovers for one more serving
1-1.5 litre capacity: Suitable for most one-person meals

Frypans:

20cm (8-inch) diameter: Perfect for single portions
24cm (9.5-inch) diameter: Good for cooking with planned leftovers
Look for pans with a base diameter of 15-18cm (6-7 inches) for efficient cooking on smaller burners

Beyond Just Plate Size

While plate size is important, it's just one tool in creating healthy eating habits. Combine smaller plates with other strategies like:

Taking time to eat mindfully
Using smaller serving utensils
Plating meals in the kitchen rather than family-style
Storing larger plates out of easy reach

The Future of Plate Sizes

With growing awareness of portion control and mindful eating, we're gradually shifting toward more reasonable plate sizes. Many manufacturers now offer "portion control" plates, though vintage and second-hand options remain excellent for Just4Me cooks.

Remember - you don't need to make dramatic changes all at once. Starting with just one or two right-sized plates can help you begin developing more mindful serving habits. The key is finding an approach that works for your lifestyle and budget while supporting your health goals.

By being aware of how plate size impacts portions and taking simple steps to right-size your dinnerware, you can make meaningful changes to your eating habits without feeling restricted. After all, sometimes, the smallest changes can have the most significant impact on our well-being.