“Plate-ology” is the science and psychology of how the size of your plate affects how you eat at a meal. Honestly, this might be a made-up word, I only did a quick search on the internet and it is not found in any dictionaries. With this being said, there truly is a psychology behind the size of your plate and eating behaviors such as how much food you eat.
The power of plate portion control
When looking at a plate, studies show that we are more inclined to fill an entire plate with food, and feel more satisfied when all the food is eaten. The same studies show that if you put the same amount of food on a 14 inch dinner plate, as a 10 inch dinner plate, our brain will think that the 10 inch plate has more food on it. Because a greater percentage of the plate if filled with food, it appears that there is physically more food on the plate.
The size of your plate matters
Knowing that our brain takes into account how much of the plate is covered with food, we can use this to help with portion control and re-think the dinner plate. By switching dinner plates to a smaller size, you are less likely to over-fill your plate with food, better manage portion sizes, and help with carbohydrate control and overall weight management - both of which are essential for managing type 2 diabetes.
Plan your plate
If you already have the smaller plate mentality down, try serving your food onto your plate before the start of a meal. By having a plate filled with everything you are going to eat, you can put away leftovers before the meal starts and leave extra food off the table which will encourage adding onto your plate. Having this full meal in front of you can help you eat more mindfully, paying attention to what it is you are feeding your body, and providing cues such as an empty plate for when the meal is over.
These simple modifications at meal time can drastically help with portion control, weight management, and understand how your plate actually plays a large role in meal time.
What aspect of diabetes management do you struggle with most?