The Clean Plate Club

If you are like many of the clients I work with in my Intuitive Eating nutrition practice, you were taught by your parents to be a member of the “Clean Plate Club:” a mentality that urges you to consume everything served to you as a sign of respect, thriftiness, or simply to avoid wasting food.

What’s interesting is that these households that put pressure on children to clean their plates also tend to be (in my clinical experience) the households that are concerned about how much and what their child is eating. There is a push and pull of “eat what you’re given” and “…but not so much that you gain weight.” This juxtaposition of criticism from caregivers can have a lasting negative impact on their child and how they think about food, often following them into adulthood.

Think about it this way: if you are instructed to finish everything on your plate regardless of how you are feeling physically, you are being taught that your hunger and fullness cues are irrelevant. Fast forward to adulthood, you may be familiar with the following experiences:

• You tend to eat past a comfortable level of fullness when going out to eat or being served by others
• You experience stress when thinking about wasting food
• You feel out of touch with your hunger and fullness cues (or you are only aware of them when they feel very extreme)

If you relate to that list above, you are not alone! I have created my private practice, Joyfully Fed Nutrition, to help women just like you reclaim their relationship with food and their bodies!

Ditch the “Clean Plate Club” mentality and become an Intuitive Eater!

While the “Clean Plate Club” mentality teaches us to disregard our internal feelings, Intuitive Eating teaches you to listen to and honor what your body wants and needs in the current moment. In reality, our bodies are incredibly smart and capable in their abilities to communicate hunger and fullness cues, guiding us in maintaining a healthy, comfortable balance! Here are some insights and tips on how to navigate the urge to finish all the food on your plate, despite feeling full:

Tune into Your Body not the “Clean Plate Club”

Start by paying attention to your body’s signals or lack there of. When you look at the Hunger and Fullness Chart below, what numbers are most familiar to you? Are you waiting until you are in the overly full category to allow yourself to eat? If so, you are much more likely to finish the meal feeling overly full. If these numbers and sensations seem unfamiliar to you, that’s okay! It is common for sensations like these to be dulled down after years of dieting, restriction, or for other reasons. A nutritionist or dietitian who specializes in Intuitive Eating can help guide you toward confidence with your body’s cues.

Recognize that You are Human! (Not a Robot)

If you have a history of dieting or are used to finishing your plate no matter what, you may need this reminder. As a human being, you will require different amounts of food on different days. You could order the exact same thing from the same restaurant every day and, if you are tuning into your body’s cues, you likely will finish the meal some days and leave some on the plate on other days. This is incredibly normal and to be expected! The idea is that you are learning to listen to your body, not external rules!

Embrace the Concept of “Save for Later” Instead of “Clean Plate Club”

Recognize that it’s okay to save food for another meal. Use storage containers to keep leftovers for another day instead of feeling compelled to consume everything in one sitting. If you come from a background of food scarcity, this may feel especially difficult. Remind yourself that you are safe, there is plenty of food to go around, and you can always have more later!

Address Feelings of Guilt:

Understand that feelings of guilt associated with leaving food uneaten are common but not necessary. Remind yourself that your body’s well-being is more important than adhering to old norms or societal expectations. Be kind to yourself throughout this process. Developing a healthy relationship with food takes time, and it’s okay to have setbacks. Celebrate small victories and acknowledge the progress you’re making.

Remember, intuitive eating is about fostering a positive relationship with food by honoring your body’s cues and needs. It’s a journey toward self-awareness, self-compassion, and reclaiming trust in your body’s innate wisdom.

By implementing these strategies and cultivating mindfulness around eating habits, you can gradually move away from the compulsion to finish all the food on your plate and embrace a healthier, more intuitive approach to eating. Your body will thank you for it. Learn more about working with an Intuitive Eating Nutritionist!