Beyond the Clean Plate Club

A Conversation on Body Signals, Fullness, and Golden Eating Rules

Hello parents! As we step into the new year, let's reflect on a common phrase in parenting: "Finish your plate before dessert." It's a tradition, but have you ever wondered how it might influence our children's connection with their bodies? It's a thought worth exploring as we embrace the principles of the Four Golden Eating Rules.

Rethinking the Clean Plate Club

So, about that clean plate expectation – what if we shift our focus, guided by the principle of dividing responsibilities? Parents handle purchasing and serving healthy food, while our little ones decide what and how much to eat. It's about letting mealtime be a natural process of feeding their bodies, acknowledging that children eat for themselves, not for us. If they eat less at one meal, no worries; we can patiently wait until the next meal to offer food. This approach aligns with Ellyn Satter’s Division of Responsibility in Feeding, which emphasizes that children can self-regulate their intake when supported by structured, consistent mealtimes (Satter, 2000).

Trusting Hunger and Fullness Cues

Let's also embrace the principle of eating when our bodies are hungry and stopping when full. This skill, inherent in infants, can be a valuable asset throughout childhood. Rather than engineering how much they eat, let's allow them to learn the natural cues of hunger and satiety.

And here's an idea – let's ditch the notion of making children "clean the plate." Pressure to eat is unnecessary. Research suggests that children who are pressured to eat may develop a diminished ability to respond to internal cues, increasing the risk of overeating and disordered eating patterns later in life (Birch et al., 2001).

Another strategy? Use smaller plates. Studies show that smaller plates may reduce portion sizes and total calorie intake while still allowing children to feel satisfied (Wansink & van Ittersum, 2013). The benefit? Children can finish their meals without external pressure, simply because their portions are developmentally appropriate.

The Power of Eating Together

Now, the powerful principle of eating together. Our modeling habits and behaviors speak volumes to our children. Making a commitment to eat together at least once a day, involving them in meal preparation, and sharing the same foods can foster a positive relationship with eating.

Family meals have been associated with better dietary habits, emotional regulation, and reduced risk for disordered eating in both children and adolescents (Hammons & Fiese, 2011). Plus, it eliminates the need to prepare separate meals, helping everyone feel included and connected during mealtimes.

Nourishing for Life

As we embark on this journey, let's not forget that our children eat for themselves, guided by their body signals and fullness cues. By embracing these principles, we're not just navigating healthy eating; we're fostering a lifelong understanding and appreciation for nourishing our bodies. Here's to a year filled with shared meals, mindful moments, and positive eating experiences!

References:

Birch, L. L., Fisher, J. O., & Davison, K. K. (2001). Learning to overeat: Maternal use of restrictive feeding practices promotes girls' eating in the absence of hunger. The American Journal of Clinical Nutrition, 78(2), 215–220. https://doi.org/10.1093/ajcn/78.2.215

Hammons, A. J., & Fiese, B. H. (2011). Is frequency of shared family meals related to the nutritional health of children and adolescents? Pediatrics, 127(6), e1565–e1574. https://doi.org/10.1542/peds.2010-1440

Satter, E. (2000). Child of mine: Feeding with love and good sense (2nd ed.). Bull Publishing Company.

Wansink, B., & van Ittersum, K. (2013). Portion size me: Plate-size induced consumption norms and win–win solutions for reducing food intake and waste. Journal of Experimental Psychology: Applied, 19(4), 320–332. https://doi.org/10.1037/a0035053