Lesson I: Diameter We can easily see that the size of our dinner plates (and coincidentally, our pants) have increased substantially over the past 50 years. We also know that we prefer the look of a full plate and that–thanks to many of our mothers–we are charter members of “the clean plate club.” We feel obligated to eat what is put before us, even if we are no longer truly hungry.
So here’s a baby step for you. Try eating from a smaller plate, like the nice luncheon or salad plates you have in the cupboard. Or eat your cereal or soup from a smaller bowl. That’s it. Try it for one or two meals. Notice anything? If your spouse is anything like mine, you might get asked, “Are you sure that’s enough, honey?” Bless his heart. As I’m ever gonna eat less than I need. As if I’m wasting away before his eyes.
Lesson II: Fractions. How can a normal human being balance his or her diet without having to weigh or measure everything? This little bit of Plate Geometry may be helpful, especially at potlucks, buffets or Sunday dinners at Grandma’s.
Think of your dinner plate as a circle. Draw an imaginary line down the center, dividing the plate in half. Half. That’s how much of your meal should be non-starchy vegetables and fresh fruits. If you have blood sugar issues, you may need to reduce the amount of fruit, but for most of us it’s not a problem.
Now divide the other half of your plate in half again. Each section is now one-fourth of your plate. That’s where your starchy vegetables (corn, peas, and potatoes) and other carbohydrates (rice, noodles, and bread) go. The last quarter of your plate is for protein, preferably lean protein, but that’s another topic.
Do you see how Plate A is different from Plate B? Do you see that the same kinds of items are present, just in different proportion? More veggies and fruit, a little less carb and protein. That’s it. This tip works best of course, if those items are relatively “clean.” To me that means that the meat’s not breaded and fried, that carbs aren’t cheesy, and the veggies, not creamed. But still, it’s a place to start.
Geometry Homework: Eat from a smaller plate or in these proportions for a few meals this week. Ask yourself: How did it go? What got in the way? What would make it easier to establish this habit? What’s your next step?