Have you ever noticed how the plates at your favorite restaurants come out of the kitchen loaded, just shy of overflowing, with food? One reason is that the restaurant needs to justify charging you ten or twelve dollars for a hamburger. The idea behind this tactic is that your eyes will see the amount of food and believe it is a value. Another question:  how often do you actually clean your plate? If you are like me the answer is very rarely. If a family of four goes to an average chain restaurant for dinner, the cost will run about forty dollars after tip. Forty dollars for one meal full of empty calories and fat? That seems a little steep.

According to the USDA Food Pyramid, the proper portion size for one serving of meat is 3 ounces. The smallest steak at most restaurants is likely 7 ounces or larger, over twice the recommended size. A portion of pasta or rice should be 1/2 cup, about the amount that would fit in the palm of your hand. Most restaurants are heavy on the proteins and starches because they are relatively cheap as compared to fruits and vegetables. The same is also true of many who cook meals at home on a budget. A proper portion of fruits or veggies is 1/2 cup (chopped). When was the last time you had 4 to 5 cups of fruits and/or veggies (the recommended daily intake) in one day? I’m guessing not often.

I’m not suggesting that we should stop going out to eat (even I get tired of cooking), but realizing we do not have to stuff ourselves and our kids to the brim at each meal can really help keep your family on a healthy track.

An example of a properly portioned dinner for two parents and two kids:

2 boneless skinless chicken breasts
1 1/2 cup whole grain rice
2 cups spinach
2 large tomatoes, sliced, served raw
1 large cucumber, sliced, served raw
1 large onion, diced
2 1/2 cups chicken stock
1 sprig tarragon
1 sprig basil
1 Tbsp cooking oil
1/4 cup white wine

1. Heat oil in a skillet. Salt and pepper chicken breasts and brown 2 minutes per side in oil, then set aside.
2. Sweat onions in skillet then deglaze with wine. Add chicken breasts, 2 cups of stock, tarragon, and basil to skillet. Bring to a boil, reduce heat and simmer partially covered for 15 minutes turning chicken half way through.
3. In a small pot bring 1/2 cup of stock to a boil. Add spinach, reduce heat and cover for 2 to 3 minutes.
4. Prepare rice according to package instructions.

Distribute the rice and veggies in a 2:1 ratio (adults:kids) and you will have a properly portioned, healthy meal for four at a cost of around $15.00. Easy, appetizing, sensible, and efficient, a great example of how a little domestic E.A.S.E. can make “less” into “more."

As always,
Stay hungry my friends.

photo itstockphoto.com