Colors matter. Matching accessories by color is important. Last week, I was explaining how the dog clearly needs a bath when he’s no longer white, but rather cream or, after hiking, almost beige.
The psychology of color can influence everything from our mood to our buying choices—and even our eating habits. Subtle changes in color around us, including the colors of plates, utensils, and dining environments, can impact how much and how often we eat. Understanding the role of color in shaping our eating habits can be a fun and strategic way to support healthier choices.
Can changing the color of your plates really make a difference?
Short answer: Not really.
Slightly longer answer: Every little bit helps and reminders to be mindful about what and how we eat are good.
The Color Red: Stimulating and Appetite-Boosting
The color red is known to grab attention, making it a popular color for logos, marketing, and yes, even food packaging. But beyond its visual appeal, red can have a physiological effect on the body. Studies have shown that red increases heart rate and stimulates appetite, which is one reason it’s commonly used in restaurants and fast-food establishments. Red tablecloths, dishware, or walls can subtly encourage people to eat more by creating a sense of urgency or excitement.
To avoid overeating at home, try to limit red in your dining space. Consider using more neutral colors, especially if you’re trying to manage portion sizes or resist impulsive eating. I’m not an interior design expert, but I know we don’t want your dining room to look like a Burger King.
Blue: Appetite Suppressant or Myth?
Unlike red, blue is considered calming and has been associated with suppressing appetite. The idea is that since blue foods are rare in nature, blue plates, lights, or utensils might make food look less appealing, thus reducing the tendency to overeat. Studies have found that diners consumed fewer calories when eating from blue plates, especially compared to red or yellow plates. Blue lighting has been found to have a similar effect, as it creates a more subdued, less stimulating eating environment.
However, while blue dishware might help you slow down and eat more mindfully, it’s no substitute for balanced eating habits. Color can nudge us, but it can’t replace fundamental changes in lifestyle, portion control, and nutrition.
Yellow and Orange: Warm and Welcoming (but Calorie-Friendly?)
Yellow and orange are often associated with happiness, warmth, and energy—colors that can subtly encourage people to eat and socialize. Similar to red, these colors evoke positive emotions that may increase food intake and make people feel more comfortable, even in busy or high-stress settings. That’s why many dining spaces incorporate these warm colors to make the environment feel inviting and comforting.
If you’re aiming to reduce calorie intake, consider avoiding too much yellow or orange in your dining area. They might make meals more enjoyable but could also subtly encourage overindulgence.
Green: Health and Freshness
Green is almost universally associated with health, nature, and freshness. Seeing green can make us think of fresh vegetables, leafy greens, and other healthy foods, which may positively impact food choices. According to at least one study, individuals exposed to green or natural settings were more likely to choose nutritious foods over indulgent options. Green plates or placemats could serve as a subconscious cue to choose healthier, nutrient-dense foods.
Green can be a great addition to any dining environment, as it not only creates a calming effect but may also subtly encourage healthier choices by association.
White and Neutral Colors: Portion Control Aid
White or neutral-colored plates allow the true color of food to stand out. However, they may also make it harder to practice portion control. Research has shown that people tend to serve themselves larger portions on white plates compared to darker-colored ones, as the food’s portion size isn’t as clearly defined against the neutral background.
If you’re aiming to control portions, using dark or contrasting-colored plates can help you be more mindful of how much you’re serving yourself.
Black and Dark Plates: Mindful Eating
Dark-colored plates can have a “plate contrast effect,” making portion sizes stand out. A study published in The Journal of Consumer Research found that when there was a high contrast between food and plate color, people tended to serve themselves smaller portions. This makes black, navy, or dark gray plates ideal for people who want to practice mindful eating, as they make the portion size easier to judge.
But remember, using dark plates isn’t a solution in itself—it’s one small piece in a bigger puzzle of developing healthier eating habits.
Using Color to Support Healthier Eating: Practical Tips
- Choose Color Mindfully: Opt for blue or darker colors if you’re trying to eat mindfully and control portions. Avoid red, yellow, and orange if you’re looking to limit overeating.
- Make Green Visible: Incorporate green placemats, plants, or even a salad as the first course to make the association between green and healthy choices.
- Use Contrasting Plates: High-contrast plates can help you see food portions more clearly, which may help with portion control.
- Create a Relaxing Eating Environment: Beyond just plates, the colors of walls, table settings, and even the lighting can impact your eating habits. Choose calming, muted colors to promote a relaxed eating experience, which can help prevent mindless eating.
The Bottom Line: Color Can Help, But It’s Not the Whole Solution
While color psychology can subtly influence our eating habits, it’s essential to remember that no single change will result in sustained weight loss or health improvements. Eating from blue plates or avoiding red tablecloths can encourage mindful eating, but it’s part of a broader approach to healthy living. For lasting results, it’s essential to focus on well-rounded habits: balanced nutrition, regular exercise, and a healthy relationship with food.
Interested in building a sustainable and personalized nutrition plan? Perhaps you’re looking for clinical or medical options? Schedule a consultation with the A-List Clinic to get started on a journey that incorporates science-backed strategies tailored to you.
