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Slide show: Healthy meals start with planningBy Mayo Clinic staff
A better steak dinner
Here's a steak dinner that offers more variety and more-appropriate portions. Note that the steak takes up only a fourth of the plate, same with the brown rice. The rest of the plate is filled with vegetables. Even after adding fruit, salad and skim milk, the whole meal is still less than 500 calories.Next slide Previous slide
- Research to Practice Series No. 2: Portion size. Centers for Disease Control and Prevention. http://www.cdc.gov/nccdphp/dnpa/nutrition/pdf/portion_size_research.pdf. Accessed Feb. 5, 2013.
- Create your plate. American Diabetes Association. http://www.diabetes.org/food-and-fitness/food/planning-meals/create-your-plate. Accessed Feb. 5, 2013.
- Camelon KM, et al. A visual method of teaching meal planning. Journal of the American Dietetic Association. 1998;98:1155.
- USDA National Nutrient Database for Standard Reference, Release 25. U.S. Department of Agriculture, Agricultural Research Service. http://ndb.nal.usda.gov. Accessed Feb. 5, 2013.
- Hensrud D. The Mayo Clinic Diet. Intercourse, Pa.: Good Books, 2010:105.
- What's in the Foods You Eat Search Tool, 5.0. U.S. Department of Agriculture. http://www.ars.usda.gov/Services/docs.htm?docid=17032. Accessed Feb. 8, 2013
- Choose My Plate: 10 tips to a great plate. U.S. Department of Agriculture. http://fcs.tamu.edu/food_and_nutrition/family-nutrition/myplate-tip-sheets.pdf. Accessed Feb. 5, 2013.