Who hasn’t heard (or said) these words “Not until you clean your plate,” “you took it, now you have to eat it,” “no dessert if you don’t clean your plate” or something else to that effect? If you listened and choked down that helping of liver, beats or Brussels sprouts, you became a member of the revered Clean Plate Club. Now as a 30 year member of this club I can’t say that I ever saw any privileges or benefits come my way other than an additional inch or two on my waistline. In fact, this club is more harmful than not.
Take restaurants for instance – most restaurants serve up plates that have at least twice the calories and fat that you should be consuming for a meal. Or that last trip to grandma’s house where she served you up her latest and greatest dish. And let’s not forget the hot dish you made that was so good, you just have to have another bite or two or three or… um its gone. Sure its tasty, but is it worth it? Portion control is hard enough without added pressure. J
So how do you combat this? Couple of things that you can do…
1) Weigh/Measure your portions – can be time consuming, but if you’ve hit a plateau or have a lot to lose its necessary
2) Space out your food – don’t let anything touch on your plate – we’re talking clean plates here not full plates
3) No means no – if you’re not hungry or just not interested, don’t let anyone talk you into eating something you don’t want
4) Take it to go – at a restaurant ask for the box up front or ask the waitress to box half of it for you before you take a bite
5) Downsize your plate – one of the easiest ways is to just use a smaller plate
6) Have a plan – planning out your meals and snacks takes the mystery and pressure out of what you’re eating
Above all else, remember that the food police are not going to come after you if you don’t finish everything on your plate! You should only eat until your hunger is satisfied and not until you are full. This is a lesson that I still struggle with – that little part of my brain that is supposed to say STOP usually is on vacation while I eat another brownie. That is why I rely so heavily on the six tips I outlined above – I can keep my clean plate status and still eat my way to a healthy weight!