What is meant by eating a square meal?

The term “square meal” originated from meals served on square wooden plates practised by the Royal Navy. Even though there is no evidence other than the existence of such plates in support of this theory, it is such a plausible story. The square plate theory is an example of a folk-etymology. This back-information is very believable, for one, square plates exists and the phrase exists.

Taking a look at the word square, it can be taken to mean honest, proper, straightforward, genuine just to mention a few. Therefore, this meal can be perceived as a good and satisfying meal. On right-angled crockery, this is not in any way a rectilinear meal. The phrase is of US origin since all the early citations came from America dated back in the 1800s.  An example of this is an advertisement for the Hope and Neptune restaurant, in the California newspaper The Mountain Democrat, November 1856:

"We can promise all who patronize us that they can always get a hearty welcome and 'square meal' at the 'Hope and Neptune. Oyster, chicken and game suppers prepared at short notice."

Having said that, eating a square meal therefore implies having a meal that is complete with food items from all the food groups represented in the food pyramid. In other words, it is a tasty and a nutritious meal that has the four newly-created food groups (Grains, Proteins, Dairy Products, and Fruits and Vegetables) by USDA beginning 1956 as a result of a confusion that arose over the number of food groups and what each group contained. In order for the meal to be considered "square” it should include at least one food item from each of the four food groups  mentioned above according the USDA. More often than not, this meal tends to be large. Although this does not always have to be the case, it can be a small meal as long as it is filling and healthy. To know whether the meal you are eating is square, check the following food groups:

* Grains

These are energy giving foods that are also referred to as carbohydrates. They are normally starch in nature and need accompaniment. Examples of these foods are, bread, rice, spaghetti, pasta, corn, cassava, potatoes etc.

* Fruits and Vegetables

These are Protective Foods that nourish the body and repair broken tissue. They generally make the skin glow and become healthy. Examples of these foods are carrots, tomatoes, green vegetables, cabbage, cauliflower, broccoli, asparagus, etc.. All fruits are also included in this group.

* Dairy Products

It is very vital for growing children to have foods from this group since it is responsible for making healthy and strong bones. Examples of these foods include milk, cheese, eggs, meat, chicken, yoghurt, etc.)

* Proteins

 These are foods that offer the body protection as well as support growth. They are also known as protective foods. Examples of these foods include beans, nuts, green grams, soya, etc.