Is a Clean Plate really a Happy Plate?

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Have you ever been told you need to finish all your food if you want dessert? What if I
told you that would not be the best way to achieve maximum nutritional benefits? A phrase I
heard often growing up was “a clean plate is a happy plate.” However, it is important to not push the narrative that a clean plate is a happy plate or use desserts as an incentive to make someone eat.

Satiety is the feeling of being comfortable after a meal. Think of it as your stomach being
satisfied with the amount of food it has been given. Having the mindset to completely finish your meal can encourage overeating or cause you to ignore your body’s natural feeling of satiety. It can also create a negative relationship with food by making you dread meal
time if you feel like you have to eat all of your food. America is notorious for having oversized
portions, making the clean plate rule even more detrimental to one’s health.

So, what is a happy plate?
A true happy plate would be a meal with all the food groups and a variety of nutrients
in the dish. Eating some of each food group to a point of feeling comfortable is more important than trying to finish all the food. This style of eating will align more with what your body actually needs nutritionally. It also creates a healthier relationship with food because you can actually enjoy the food and benefit from the nutrients you are eating.

Train Your Brain!

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Have a hard time choosing healthy foods? If we can train our brains to achiever academic and physical goals, who says we can’t train our brain achieve behavioral and habitual goals. We all have time, a budget, and resources. Most often, we fail because we prioritize preference and convenience over making the right choice.
Here are a few tips to train your brain to make better choices:

 

Try new things with an open mind: Convince yourself you like healthy food beforehand and it will go much better. This applies when trying a new food, if you think you aren’t going to like it, chances are you won’t. So think with an open mind.
Develop positive associations with healthy practices and negative associations with unhealthy ones: For example, Mcdonald’s associates themselves with happiness, joy, “good food”, and a great place to save money. We all know Mcdonald’s isn’t a good place for our health. Instead, attach it to pictures of diabetes feet or becoming ill in your brain. Picture how well your jeans will fit when you think about exercising or eating vegetables.
Keep your eyes on the prize: Strategically place post-it notes, pictures or inspirational quotes around your home, refrigerator or in your car to remind you why your health is so important. Whether you want to achieve a former weight, improve blood glucose control, or being able to keep up with your grandchildren, remember that nothing tastes as good as achieving those goals will feel.
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Source: http://www.foodandnutrition.org/Stone-Soup/October-2013/