What is today's "square" meal?

jessupbrady

I was reflecting back on my childhood and recalling how nearly every night we had some type of meat, potato, and a vegetable. I was told it was a "Square Meal" I'm assuming the term in those days for healthy?!

However, it made me curious. It was a really simple idea. Some type of meat, some form of potato, and a vegetable.

So, does anyone do anything simple as this - or is it all about a variety of recipes and different meals as if it were a restaurant in your home? How do you all get by from day-to-day?

ActuarialChef

I follow the meat-starch-veggie when I'm in a creative rut. Or when I just don't have time to make anything "fancy".

Last night I made seared steak with broccoli mac & cheese. Basically the meat-starch-veggie, but the starch and veggie were combined haha.

I don't think it really matters though. Just eat whatever makes you happy & allows you to stay under your calorie goal.

jessupbrady

I don't really have a problem with my calorie goal. It's mostly my curiosity if the meat-starch-veggie was what folks were following in a typical meal. I know some folk don't favor the "starch" so I was also kind of curious if it was replaced with something else or just left out?
Just like to hear what folks do. It inspires.

Lizzy622

Back in the OLD days as my kids would put it. It was believed you had to have one thing from each of the (then) 4 food groups for a square or complete meal. Then came the pyramid and now I guess there is the plate. I just go with trying to get the right macros of protein, fat and carbohydrates while also keeping an eye on vitamins and minerals and fiber. I also grew up on meat potato and vegetable for dinner but now it is usually just meat and vegetable because I am close to carb limit by the end of the day.

jemhh

That's pretty much how we eat. Supper is meat, a starch (potatoes or rice, once in a great while couscous), and 2 servings of veggies and/or fruit. We keep it pretty simple, no restaurant fanciness at our house

SingRunTing

I still stick with meat-starch-veggie for meals (most of the time). One method that I've learned is divide your plate into fourths. 1/4 should be meat, 1/4 should be starch, and the other half should be veggies. Of course, that goes out the window when you weigh food, but its not necessarily a bad guideline.

jessupbrady

@Lizzy622: yes, I get watching the macros/micros at the end of the day. But, in a family of four my personal macros means I would have to just watch what I take on my plate. That lovely 4th group: Dairy. That one could easily be my weakness. As a kid I had milk to drink with my dinner to complete that meal. So, I remember those days.

@jemh - I had to look up couscous. Not sure, how available they are around here. Might have to give it a try. thanks.

@SingRunTing - Interesting idea of dividing your plate. I do tend to measure my food. But, that might be a good rule to apply to my kids so I know that they are getting a proper balance between the serving types. I'll have to experiment with that and see how well it "measures up" thanks to you as well for that.

lemurcat12

That's basically how I eat. I think it's a great template for a balanced meal and allows for super quick post-work cooking without much fuss, which is important for me.

I change it up with lots of different kinds of meat (and differently prepared meat, including fish, of course), "potato" just means starch, so I alternate with anything from winter squash to sweet potatoes and celeriac to turnips and parsnips and carrots or rice, bread, quinoa, or pasta, for that portion of the meal, and of course the vegetable changes (and unlike when I was a kid is not canned or overcooked), and often I have two vegetables or some kind of vegetable mix (or pasta with vegetables or a stir fry). I also substitute dairy or fruit or an extra vegetable for the starch on occasion or include them as a side, all depending on how many calories I am going for. Back in the day I used to substitute some other protein (add beans, for example, or tofu to a stir fry) for meat more often, but I have been eating meat more lately (often fish or shellfish, however).

It's easy to make this basic template super fast and also easy to make it more interesting or elegant depending on whether you add sauces, what spices and herbs you use, and how everything is prepared.

I always find it weird when people talk about the SAD as if it were fast food, because maybe I'm just old, but this is basically how I ate growing up and how I think of as a sensible way to eat now--boring old Midwestern meat, potatoes, and a veg.