Not “Waisting” Food

September 4th, 2015

I remember as a child my parents telling me not to waste food.  You may be familiar with the phrase, “Finish your plate, there are starving people in (fill in with name of impoverished country).”  Over the years, I think this has a profound effect on how we eat and our relationship with food.  We think in terms of needing to finish what is served to us rather than stopping when we are full.  A similar phenomenon occurs when people go to buffet restaurants and feel the need to “eat back” the equivalent value of food that they had paid.  As a result, we override our own body’s sensation of stomach distention telling us to stop eating and we take in much more calories than we needed, much of which will be stored as fat.  I’m not suggesting that we throw away food, but we should be mindful about what we buy and try to avoid taking more than we need.

Here are some tips about incorporating this into your life

• Buy smaller sized plates- Your perception of how much food you are eating depends greatly on what sized plates the food is served on.
• Take only the food that you are comfortably able to consume.  For most people that would roughly be a piece of protein (meat, chicken, fish, tofu) the size of a deck of cards, carbs (potatoes, pasta, bread) about the size of your closed fist), with the rest of the meal consisting of vegetables.
• Allow your body time to digest during the meal.  Eat slower and savor each bite.  I recommend putting the fork or spoon down and taking a sip of water in between each bite of food.  When we eat too quickly, the message sent by your stomach to your brain indicating it is full may not get processed in time before you have overeaten.  This is a typical situation during Thanksgiving dinners when we may feel “overstuffed”
• When you are given gifts of food that are too large for you to finish yourself, don’t be afraid to freeze some of it so you can enjoy at a later time or throw some of it out.  You can also share your bounty with those less fortunate.  During the holidays, when I receive baskets of fruits, cookies and chocolates, I will often bring them to a local homeless shelter for others to enjoy.
• Avoid buying in bulk.  Sure, you may save some money but having excess food sitting around in your pantry creates temptation that can lead to many chronic illnesses which can be far more expensive to treat down the road.  You will also have excess guilt resulting around eating more than you should.
• Take food home when you eat out.  Restaurant portions are enormous and it’s difficult to not finish your plate.  One tip is to divide your meal in half, and put half on a separate plate, which you can ask the waiter to wrap up immediately.  Keeping the food on the table during the meal can sometimes be too tempting.
• Consider getting two appetizers instead of an appetizer and an entree.  Have the waiter bring out the second appetizer when your other dinner companions are getting their entrees.  Again, given larger portion sizes these days I’m sure you’ll be just as satisfied.
• Avoid pressuring others to eat.  In some cultures, food is equated with hospitality and family harmony.  Eating together at a table is a way of establishing a bond.  However, we should not encourage overindulging with phrases like, “You look too thin, you need to eat more”.  Every person has his/her own set point for how much food is enough.  Be considerate about gifts of food that you give others.  I always recommend fruit baskets in lieu of chocolates and cookies.
• Don’t feel guilty that you do not finish your portion of food!  Food is meant to nourish and for us to enjoy.  You shouldn’t have feelings of guilt.  Maintaining good health is more important!