8Ways to Quit the Clean Plate Club

如果您和父母一起长大，要求您“清理盘子！”在您离开餐桌之前，将这种习惯带到成年时太容易了。这也是可以理解的举动，尤其是如果您想避免食物浪费or坚持预算紧张。

好消息是一个干净的盘子习惯在自身isn’t necessarily harmful. “There’s no need to feel guilty if you enjoy every bite of food on your plate, especially if youmindfully serve yourselfjust what you need,” says Jackie Newgent, RD, culinary nutritionist and author of “The Clean and Simple Diabetes Cookbook.” “But if you consistently over-serve yourself, then regularly polishing off everything on your plate can lead to weight gain.” What’s more,超出您的能源需求也可以撤消您的身体直观的饥饿感和饱满的，RDN的Kristin Koskinen补充说。“理想情况下，当您饿了时，您应该吃饭，然后停下来。”

据专家说，如果清理盘子不再满足您的减肥目标，那么您可以通过几种方式离开干净的盘子俱乐部。

Aim to eat until you’re 80% full, a concept known as ‘Hara Hachi Bunme’ in Japan, says Koskinen. To do so, “plate enough to satisfy your hunger. If you eat everything on your plate and are still hungry, get more food. Between servings, pause to consider if you are feeling physical hunger (from the neck down) orpsychological hunger(like渴望或欲望），”她说。如果您要渴望另一种味道，但是您的身体说停止，请在您真正渴望的时候节省额外的部分，以便以后享受。

如果您收缩了盘子的大小，则每天可以切入约280卡路里，显示一个学习在系统评论的Cochrane数据库中。“餐具越大，您会吃的越多，”科斯基宁说。“选择较小的盘子以供日常使用，然后选择8英寸的选件或午餐盘，而不是看起来更像是盘子的盘子。”

至避免干净的内gui， 给你自己健康的份量从一开始就。“我建议总是从蔬菜开始。将一半的盘子填满非淀粉蔬菜，例如绿叶沙拉，烤辣椒或烤芦笋矛。然后，将有更少的卡路里浓度选择的空间。” Newgent说。但是请记住：健康的肉她说，大约是一张牌的大小，全谷物或水果的健康一面大约是网球的大小。

Clean plate club woes often come after you race through your meal. When you can,练习正念饮食经过让你的饭菜坐下有了最小的干扰（是的，这意味着没有电话或电视）。Koskinen说，相反，请注意每种叮咬的味道并注意餐点的质地和风味。“给您的食物充分关注不仅支持适当的消化， 但是也减慢进食的过程so your body and mind have the opportunity to register when your needs have been satisfied.”

No doubt, food waste and world hunger are big problems, but finishing all of the food on your plate won’t solve either, says Koskinen. In reality, “eating more than you need at one time just moves the waste from your plate to your body, where it must be processed and likely stored as excess body fat,” she says. The fix is simple: “To避免食物浪费以及任何相关的内gui，只需收拾盘子上剩余的食物即可。”即使只是一两口，您也可以稍后再享受。

If your favorite recipes keep producing more than you can eat, instead of trying to scarf down as much as you can,plan ahead for next time。记下将食谱或冻结剩菜切成一半的记录（汤，炖菜和砂锅尤其是freezer-friendly），科斯基宁说。或混音计划中的the next day. “Excess food scraps can lead to so much culinary creativity if you’re open to it,” says Newgent. “To keep it simple,剩菜可以用鸡蛋炒或用面食扔。”

餐馆是臭名昭著的以大规模服务, so don’t push yourself to overeat (no matter how delicious your meal is). Split your meal with a friend or save part of yours for later. “You may incur a shared plate fee, but it’s a small price forhealthy eating habits”科斯肯宁说。她建议：“如果您倾向于在谈话过程中毫不咬合，那么您甚至可以在饭前塞满一半的盘子。”或将刀子和叉子放在盘子上，以视觉提醒您，您已经充分专注于对话和sipping water反而。

Newgent说：“如果您坐在晚餐时经常狂热，它可能会导致盘子上的所有食物，即使食物比您的身体需要更多的食物。”为了防止这种情况，plan a healthful afternoon snack。Think: protein plus produce, as this duo is especially satiating, says Newgent. Try pistachios and grapes, hummus and cucumbers or a水煮蛋她建议，浆果。一个新的经验法则是一个新的经验法则：“不要吃五个小时，而无需吃东西。”这有助于保持您的metabolismrevved up and your血糖稳定，避开了饥饿的喂食疯狂的晚餐时间。