American plates are way too big. And they’re only getting bigger. All that ceramic real estate makes us feel like we need to fill it all up with food. But that’s not the case!
Using a smaller plate is an easy, effective way to help you achieve your health goals! It can cut calories, promote weight loss, and for those with diabetes, it helps to control carb intake.
The question might come up in your mind: How will I get enough food if my plate is smaller?
Never fear! Here are some expert tips to help you stay satisfied:
1. Get the Good Stuff
Your body will only truly be hungry if it needs more nutrients. So give it the best nutrients you can! Natural nutrients like fiber, protein, and water will help fill you up and keep you energized.
You can get those great nutrients from non-starchy veggies (like spinach, zucchini, and salad greens) and lean proteins (such as chicken, tofu, or fish).
2. Table, Plate, Chair
Feeling full isn’t just about what you eat. It can also be about how you eat. Try the Table, Plate, Chair method! Bring your meal to a table, set it on a (small) plate, and sit in a chair. Put your phone away, turn the TV off, and focus on your food. This will help you naturally slow down your eating process and focus on how your body feels while you eat. That way you can stop eating when you’re full, not stuffed.
3. Mindful Eating
Take it one step further than the Table, Plate, Chair method. Turn your eating process into a sort of meditation. Mindful eating is clinically proven to help people feel satisfied with less food. It can also help you build your mental muscles against stress!
These three simple tricks can lead to big results. Give them a try as you experiment with using a smaller plate. See which methods work best for you!