Dr. Gourmet's Health & Nutrition Bites

Better research on the impact of smaller plates

Timothy S. Harlan, M.D.

It's passed into conventional wisdom: the idea that manipulating the plate you eat from can fool you into eating less. Some say that eating from a smaller plate will have that effect, but the quality of the research is questionable, with other studies showing plate size having no effect on how much people ate.

An international team of researchers conducted a feeding study (Int J Beh Nutr Phys Act 2019;16:75) at a feeding laboratory specifically designed for their research: a lounge with a dining table and chair, a sofa and bookshelves, and a television showing a nature program.

The 134 adult men and women were served a lunch, presented on a heated serving table in the room, consisting of either a vegetarian cheese and pasta bake or chicken korma curry. The participants were randomly given either a large or small plate and were instructed to serve themselves from the serving dish on the heated table and to consume as much or as little as they wished. Smaller plates »

Learn to Eat for My Condition

Shrimp ScampiGERD / Acid Reflux / Heartburn Diet

This five-step guide to reducing the burn comes with easy tummy tips and delicious recipes to help you manage your reflux. Get the book! The Dr. Gourmet Diet for People with GERD / Acid Reflux: paperback: $19.95 + s/h | PDF: $14.95

Zucchini SoupCoumadin (warfarin) Diet

This guide will help you manage your Vitamin K intake while still eating great food. Lists of foods that are high (and low) in Vitamin K, Coumadin-safe recipes and more! Get the book! The Dr. Gourmet Diet for Coumadin Users paperback: $19.95 + s/h | PDF: $14.95

a person pouring salt from a salt shakerLow Sodium Diet

Following a diet that's low in sodium (salt) doesn't have to be bland or boring! With these healthy, low sodium recipes from Dr. Gourmet, you'll be eating well and eating healthy without needing to reach for the salt shaker. Get the book! The Dr. Gourmet Low Sodium Diet: paperback: $19.95 + s/h | PDF: $14.95

Glass of MilkLactose Intolerance Diet

It's not unusual to have difficulty digesting lactose and needing to avoid foods containing cheese or milk. This index will help guide you to Dr. Gourmet recipes you'll safely enjoy. Lactose Intolerant Recipe Guide and More Information

FishDiabetes Diet

What is the best diet for those with diabetes? A Mediterranean Diet! For diabetics, eating well is THE key to controlling blood sugar. For those with Type 2 diabetes, The Mediterranean Diet seems to help you control your diabetes better, without medication. The Best Diabetes Diet

The Mediterranean Diet

Shrimp Taco Salad
What is a Mediterranean Diet? Find out how familiar foods are part of this healthy style of eating.

Ask Dr. Gourmet

Have a question about food or nutrition? Dr. Harlan answers your questions. Ask Dr. Gourmet.

Fast Food Guide

Burger and Fries

What are the healthiest choices at fast food restaurants? We've compiled a list: Fast Food Guide

How to Eat Healthy

It's easier than you think to eat well and eat healthy. Find out how to make eating healthy part of your life.

Healthy Recipes

Delicious, healthy recipes that taste great? Yes! Try an easy, healthy recipe from Dr. Gourmet today.


Learn how to make the most out of your exercise with easy-to-follow exercise videos and training plans.


Food Reviews

TV Dinner

We've reviewed frozen meals and convenience foods so you can eat well and eat healthy.

News You Can Use

the ingredients for a healthy fish soup

Get the facts - based on peer-reviewed research - on health and nutrition. We report on the latest nutrition news and tell you how you can use it in your daily life. Health and Nutrition Bites.


The How and Why of Eating Healthy

Place Setting

Simple, straightforward articles on eating healthy in the real world. The How and Why of Eating Healthy.

A Healthy Pregnancy

a breastfeeding baby

Pregnant or planning to be? Diet tips, do's and don'ts for your pregnancy. A Healthy Pregnancy


Get the Coumadin Diet Plan and Cookbook!

Coumadin Book

This indispensable book includes:

Buy the paperback | Download the eBook (PDF)

Questions about ordering? Click here to read the FAQ.

How to order by mail: We are happy to accept personal checks drawn on a US bank for delivery within the United States only. Download the form to order by mail. We regret that we are unable to process orders by phone or ship printed books outside the United States.

How Much Vitamin K is in...?

Find out the exact amount of Vitamin K (in micrograms) of almost a thousand common foods: get the paperback or downloadable eBook now!

Featured Recipes

Eggs in Purgatory

While Shakshouka and its cousin, Green Shakshouka, is fairly time-consuming to make, this version uses canned diced tomatoes and leaves out the legumes to shorten the cooking time.

Use this recipe as a template to create your own variations with your favorite spices, from cumin and oregano (and maybe some chipotle) to move it south of the border or coriander, garam masala, and turmeric to take it Indian.

Sweet Potato Tacos

Sweet Potato Tacos

When I heard the words "sweet potato" and "tacos" together it just seemed like such a great fit - and it is.

The sweet potatoes are creamy and sweet, offset with the spicy seasonings and complemented by the spicy corn salsa. The cheese adds a bit of umami flavor and the sour cream cools this off just a bit. If you like your food less spicy, use 1/2 the jalapeno.