Yolofsky Law September 2019

How the Clean Plate Phenomenon May Be Killing Your Diet Just One More Bite

As you celebrate your last backyard barbecue, consider this: If some- one puts three helpings of potato salad on your plate, would you feel pressured to finish it? According to nutrition experts, this pressure to finish your plate is making people indulge a little too much. Dubbed the “clean plate phenomenon,” this overindulgence is trou- bling. Researchers have discovered that people feel pressured to clean their plates even when they feel satisfied or full. Even people who don’t fill their plates all the way often reach for that last piece or second helping because “one more bite won’t hurt.” Experts speculate that this compulsion could have stemmed from habits passed down from World War II, when rationing food was required for most, or from a fear of wasting food. Most people have, at some point, heard an adult say to a child, “Eat up; there are starving children in the world.” But all those “one more bites” add up. Researchers from Vanderbilt Uni- versity conducted a study in which participants were served individual plates with any number of cookies piled on top. They were instructed to eat three cookies, and afterward, researchers asked each of them if they wanted more. Those who had only one or two cookies left on their plates were more likely to indulge in a fourth or fifth cookie, while those who had no cookies left or had too many cookies left said they were full.

Despite what you think about your own diet, this isn’t a problem sequestered to certain parties. Studies have found that plates and por- tion sizes in the U.S. have increased by about 20% since the 1970s. The same psychology that propelled humans to eat just a little bit more to survive is now contributing to serious overeating and a staggering calorie intake. There are a few simple tricks you can use to break this habit. Use smaller plates or measure out your food portions so you can clean your plate without guilt. You can also get into the habit of leaving a few bites on your plate to retrain your brain that it’s okay to not finish your food. (You can use your leftover food for compost or save it for later!) With a little effort and intention, you can break free of the pres- sure to clean your plate.

Take a Break

Inspired by Good Housekeeping

Basil Berry Sorbet

Unlike standard ice cream recipes, this delicious sorbet doesn’t require fancy equipment or difficult prep. It’s also entirely dairy-free, making it the perfect vegan treat for the end of summer.

Ingredients

1 cup sugar

6 cups frozen mixed berries

1 cup fresh basil leaves

3/4 cup fresh lemon juice

Directions 1. In a saucepan over high heat, combine sugar with 1 cup of water, stirring occasionally until sugar dissolves, creating a syrup-like consistency. 2. Remove syrup from heat, add

3. In a blender, combine syrup with frozen berries and lemon juice. Purée until smooth. 4. Transfer to a square baking pan, cover in plastic wrap, and freeze until set, about 2 hours.

basil, cover, and let stand for 15 minutes. Strain syrup into bowl and refrigerate until cold.

5. Scoop and serve.

SOLUTION ON PAGE 4

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