well-balanced meal

Question
QUESTION: Hi. Can you tell me what a well-balanced meal really is? I believe 3oz. meat is considered appropriate, but how much of the meal should be vegetables, etc.? Thanks

ANSWER: Dear Danielle,

What a great question!  Yes, 3-oz of meat would be a good portion, and then 2/3 of your plate should be covered with veggies and whole grains.  Of course at breakfast time the meal will likely look a bit different!

The website of the food pyramid does a great job of helping you make all your meals balanced so at the end of the day you have a balanced diet:  http://www.mypyramid.gov

At each meal, try to get in as many food groups as you can.  We tend to forget about dairy and fruits even when we try to have protein, starch, and a vegetable.

---------- FOLLOW-UP ----------

QUESTION: Should any type of meat or poultry that is consumed be only 3 oz, or does it depend on whether it's steak or chicken? I've read that it should be no larger than the palm of the hand. Is that true? Thanks

ANSWER: Dear Danielle,

A 3-oz portion is merely enough for anyone who eats two servings per day.  There is no reason not to eat 4, 5, or 6 ounces if you are not overweight and you are hungry enough to eat this much once in a while.  The problem is just with people who often eat 1/2 pound hamburgers or 12 ounce steaks, or take second helpings all of the time and they are overweight people.
Whether it's steak, chicken, pork, or fish, about 3 ounces provides about 20 grams of protein--enough to bring the daily protein intake to 60-80 grams which is what the average person needs.  Larger servings add unnecessary calories, fat, cholesterol, etc and over time become an unhealthy habit.
A good way for most people to gauge a 3-oz portion (without weighing everything you eat) is to estimate about the size of the palm of your hand, or about the size of a deck of cards.

---------- FOLLOW-UP ----------

QUESTION: Should it be 3-oz cooked, or 3-oz uncooked? If it's 3-oz cooked, what should it be when purchased? Thanks

Answer
Oh, Great question!

Especially if it's a fattier meat (like ground beef) it's 4 ounces raw to yield 3 ounces cooked.
Chicken and fish tend to shrink much less, so 3 or 3-1/2 ounces raw will yield 3 ounces cooked.

gee, you sound very inquisitive and intelligent!  You would make a good dietitian :)

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