If you were ever told as a child to "finish everything on your plate," this mindset may have shaped your approach to food in adulthood.

Imagine yourself as a four year old, sitting at the dinner table with a plate of food you don’t particularly enjoy. Your parents, with the best of intentions, insist that you finish everything on your plate. Think about how this experience of being pressured to eat might have shaped your relationship with food. Instead of learning to listen to your own hunger cues, you might have grown accustomed to eating out of obligation or emotional compulsion. As an adult, this could lead to patterns of overeating or emotional eating, influenced by those early lessons. Many people eat not based on hunger but to finish the meal. This can lead to unhealthy eating habits and a strained relationship with food.

To break this cycle and foster a healthier approach to eating, consider this:

1. Understand Hunger Signals: Start by explaining to your children what hunger feels like. Describe the physical sensations of hunger—like a growling stomach or feeling low on energy—and help them distinguish these from other feelings like boredom. Encourage them to check in with their body before eating to assess if they’re genuinely hungry.

2. Serve Appropriate Portions: When serving meals, provide reasonable portions without pressuring them to finish everything on their plate. If they’re still hungry after finishing their initial portion, they can ask for more. This approach teaches them to gauge their own fullness and encourages them to listen to their body’s signals.

3. Reinforce the Connection Between Eating and Feeling Good: Help your children understand that eating when hungry and stopping when full helps them develop a healthy relationship with food and supports their overall well-being.

By fostering an environment where food is enjoyed and hunger cues are respected, we can move away from compulsive eating patterns and encourage healthier, more intuitive eating habits that support long-term well-being.

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Respecting hunger and fullness!

Dr Kavita Bhatnagar