Yesterday morning I discovered that forgetting to run the dishwasher is a direct threat to my portion sizes.
It forced me to use the “backup” dishes — the giant cereal bowl, the short-and-wide kefir glass, the dinner plate so big it made my son’s breakfast burrito look like it was straight out of a Make it Mini food collection.
And it instantly reminded me of one of my favorite tips for eating less and eating more mindfully: use smaller dishes and silverware.
Especially during the holidays.
This season is full of meals eaten away from home, larger portions, buffet-style setups, rich foods, and lots of “just one more bite” moments.
We also bring foods into our homes — cookies, candies, treats, eggnog 🙋♀️ — that aren’t usually part of our daily routine.
This combination often leads to eating too much, too fast — which can be especially tough for those with IBD and other GI issues.
In my experience, one of the simplest ways to slow down, eat less, and actually savor each bite is to use smaller dinnerware.
When I treat myself to a scoop of ice cream out of a tiny ramekin with a mini spoon, I swear I enjoy it more and feel better afterward.
This got me thinking about a few other simple tweaks I rely on and share with my patients to encourage more mindful eating — without sacrificing any of the holiday favorites:
🍽️ Smaller plates, smaller utensils, skinnier glasses
- Smaller dinnerware makes portions feel satisfying, not skimpy. (For example: choose a 10-inch dinner plate instead of a 12-inch.)
- We notice the height of a pour more than its width, so taller, skinnier glasses naturally lead to smaller servings.
- For anyone enjoying a drink this season: a white wine glass often leads to less total intake without feeling restrictive.
🥘 Serve food from the stove or counter instead of the table
- When serving dishes sit in front of us, second helpings can become automatic.
- A few steps away = a moment for the gut and brain to check in.
🚫 Remove distractions (TV, phones, laptops)
- Multitasking leads to faster, more mindless eating — a common trigger for bloating, abdominal discomfort, and urgency.
- A more focused environment supports slower eating and better digestion.
🫣 Keep treats out of sight
- Not off-limits — just put away vs. on the kitchen counter.
- When we choose treats intentionally, we’re less likely to go overboard and more likely to feel good afterward.
🕓 Eat earlier when possible
- Late, heavy meals are one of the most common reasons people with IBD have difficult mornings.
- A well-balanced earlier meal — or even a small snack before an event to prevent late-night eating — can make a meaningful difference.
None of these require restriction, and as a GI dietitian, I’m always happy to offer strategies that don’t make me feel like the food police or the party pooper.
Instead, they create an environment that supports mindful eating and better digestion — exactly what many of our IBD patients (and many of us!) need this season.
